12 Best Foods to Boost Your Brain and Memory - Mediera Care

 

12 foods to boost brain function

The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function.

1. Oily fish

Oily fish are a good sourceTrusted Source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.

A 2017 studyTrusted Source found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.

These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.

Examples of oily fish that contain high levels of omega-3s include:

• salmon
• mackerel
• tuna
• herring
• sardines

People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.

2. Dark chocolate

Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.

Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.

Cacao flavonoids seem to be good for the brain. According to a 2013 reviewTrusted Source, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.

Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails. Scientists have yet to test this in humans.

However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.

The researchers concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits.

3. Berries

Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.

Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.

A 2014 reviewTrusted Source notes that the antioxidant compounds in berries have many positive effects on the brain, including:

• improving communication between brain cells
• reducing inflammation throughout the body
• increasing plasticity, which helps brain cells form new connections, boosting learning and memory
• reducing or delaying age-related neurodegenerative diseases and cognitive decline

Antioxidant-rich berries that can boot brain health include:

• strawberries
• blackberries
• blueberries
• blackcurrants
• mulberries

4. Nuts and seeds

Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.

A 2014 studyTrusted Source found that a higher overall nut intake was linked to better brain function in older age.

Nuts and seeds are also rich sourcesTrusted Source of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.

A 2014 reviewTrusted Source found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.

The nuts and seeds with the highest amounts of vitamin E include:

• sunflower seeds
• almonds
• hazelnuts

Fully exploring vitamin E’s effects on the brain will require further research.

5. Whole grains

Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good sourceTrusted Source of the vitamin.

Whole-grain foods include:

• brown rice
• barley
• bulgur wheat
• oatmeal
• whole-grain bread
• whole-grain pasta

6. Coffee

Coffee is a well-known concentration aid many drink it to stay awake and encourage focus.

The caffeine in coffee blocksTrusted Source a substance in the brain called adenosine, which makes a person feel sleepy.

Beyond boosting alertness, a 2018 studyTrusted Source suggests that caffeine may also increase the brain’s capacity for processing information.

The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.

Coffee is also a source of antioxidants, which may support brain health as a person gets older. One studyTrusted Source has linked lifelong coffee consumption with reduced risk of:

• cognitive decline
• stroke
• Parkinson’s disease
• Alzheimer’s disease

Caffeine can, however, affect a person’s sleep and doctors do not recommend caffeine consumption for everyone.

7. Avocados

A source of healthful unsaturated fat, avocados may support the brain.

Eating monounsaturated fats may reduceTrusted Source blood pressure, and high blood pressure is linked withTrusted Source cognitive decline.

Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.

Other sources of healthful unsaturated fats include:

• almonds, cashews, and peanuts
• flaxseed and chia seeds
• soybean, sunflower, and canola oils
• walnuts and Brazil nuts
• fish

8. Peanuts

Peanuts are a legume with an excellent nutritional profile. They contain plenty of unsaturated fats and protein to keep a person’s energy levels up throughout the day.

Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.

Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s.

9. Eggs

Enjoyed by many for breakfast, eggs can be an effective brain food.

They are a good sourceTrusted Source of the following B vitamins:

• vitamin B-6
• vitamin B-12
• folic acid

Recent researchTrusted Source suggests that these vitamins may prevent brain shrinkage and delay cognitive decline.

10. Broccoli

As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain.

Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates.

Isothiocyanates may reduceTrusted Source oxidative stress and lower the risk of neurodegenerative diseases.

Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.

Other cruciferous vegetables that contain glucosinolates include:

• brussels sprouts
• bok choy
• cabbage
• cauliflower
• turnips
• kale

11. Kale

Leafy greens, including kale, may support brain health.

Like broccoli, kale contains glucosinolates, and leafy greens also contain other key antioxidants, vitamins, and minerals. This is why many consider kale to be a superfood.

12. Soy products

Soybean products are rich in a particular group of antioxidants called polyphenols.

Research has linkedTrusted Source polyphenols with a reduced risk of dementia and improved cognitive abilities in regular aging processes.

Soy products contain polyphenols called isoflavones, including daidzein and genistein. These chemicals act as antioxidants, providing a range of health benefits throughout the body.