10 Best Brain Foods to Boost Memory, Concentration, and Health
What are good brain foods? Our brain plays a fundamental role in our life. It is the tool with which we pilot our body. It performs vital functions, makes us think, solves problems, excites, and much more. Among the most important, we have memory and remembrance.
Unfortunately, with the passage of time, the brain also wears out and tends to lose more and more functionality. Memory also tends to decrease gradually, making it more and more difficult for us to keep in mind even the most trivial things.
The more trained our brain, the slower its decline will be. Therefore, it is very important to take care of it from an early age.
Nutrition plays a fundamental role because it allows us to act also at the microcellular level. In fact, there are some brain boosting foods that slow down aging and promote memory and learning.
In this article, you will discover the best 10 foods for brain power that allow you to take care of your nervous system.
Best Brain Boosting Food
1. Cereals to enhance energy and concentration
We are talking about whole grains, such as spelled, oats, millet, barley, Kamut, rye, and all their derivatives, such as flour.
Cereals have particular properties, which fight sleepiness and deconcentration, thanks to the slow release of glucose into the blood. In fact, compared to other foods, cereals provide long-lasting energy, reducing the feeling of tiredness.
In addition, they also fight metabolic diseases, such as diabetes.
It is important, however, to include these foods in our daily meal plan, because the benefits will only be there in the long run.
2. Fish to boost brainpower and improve attention
How many times have you heard that fish “is good for your brainpower“? Several scientific studies prove it.
In particular, we are talking about fatty fish, with little mercury, such as salmon, anchovies, sardines, mackerel, and sardines.
Fatty fish contains Omega 3 fatty acids, which are essential for nerve cells. Consequently, it slows down the fading of memory due to age and improves attention and mood.
In addition, it also contains B vitamins, useful for the nervous system and energy metabolism.
3. Crucifers as memory-enhancing foods
The cruciferous family includes broccoli, cauliflower, cabbage, turnips, radishes, Brussels sprouts, etc.
These memory-enhancing foods contain vitamins B and K. In addition to the nervous system, they are therefore also useful for bone tissue and blood clotting.
In addition, they contain glucosinolates. When digested, they are transformed into compounds that counteract damage from free radicals.
Therefore, they too counteract aging.
4. Nuts to promote cell renewal
Walnuts are also effective in counteracting the wear and tear of brain cells.
They contain many nutrients, including Omega 3 and vitamin E, which promote cell renewal.
According to some studies, thanks to these properties they fight cognitive disorders and train mental clarity. They act on the nerve tissue at a microscopic level, on the brain cells, counteracting free radicals.
However, nuts are very caloric. So, you have to be careful about the amount you take from time to time.
5. Cocoa to boost memory and learning
We are not talking about milk chocolate, or its derivatives, such as chocolate cream. We are talking about bitter chocolate, at least 90 percent dark.
It too contains nutrients that help both memory and learning: tryptophan and magnesium.
Thanks to them, bitter cocoa allows you to slow down brain aging and at the same time trains a good mood. In fact, it is also used to combat depression and mood disorders.
In addition, it improves the quality of sleep, a fundamental element to take care of our well-being.
6. Eggs for more energy all day
Contrary to popular belief, there are no scientific studies that associate moderate egg consumption with cardiovascular disease.
Therefore, eggs are a brain food highly recommended to everyone, even to those with this kind of disease, of course in controlled quantities.
Eggs contain fatty acids, vitamins A, B6, and B12. In addition, there are also calcium, iron, potassium, and choline, which is an essential nutrient that helps memory and concentration.
Therefore, thanks also to the high protein content, they guarantee a long-lasting energy supply.
7. Green tea to promote cognitive functions
Green tea isn’t just about keeping us awake and ready to face the day. According to some recent studies, it also contains properties that promote cognitive functions. In fact, tea also contains a moderate proportion of caffeine. However, unlike coffee, it does not contain enough to create tachycardia but enough to provide the benefits.
In addition, theanine is present in green tea, which is an essential amino acid useful for counteracting mental and memory decline.
8. Avocado among the brain foods to stimulate cognitive efficiency
Avocado is one of the few that could replace an entire daily meal. However, we must not overdo it with this brain food, due to the not indifferent caloric intake.
Avocado contains monounsaturated fats, useful for stimulating cognitive efficiency. In addition, vitamin K and B9, essential for blood cells, are also present here.
9. Extra virgin olive oil to counteract brain aging
Don’t we need to minimize the amount of oil in a balanced diet? This is not the case. Indeed, the oil also contains polyphenols, useful for counteracting the aging of the brain, learning, and memory. In addition, its properties also counteract neurodegenerative diseases, such as Alzheimer’s.
Of course, we have to use it in the right proportions in our plan, and preferably it should be eaten raw.
10. Blueberries for short-term memory
Blueberries are essential to counteract inflammatory processes and oxidative stress of the tissues.
This brain food also promotes synaptic connections between brain cells, and promotes learning. In addition, it also helps short-term memory.
In addition to this, thanks to the presence of antioxidant fibers and vitamins C and K, blueberries fight to age.
As an added benefit, blueberries are a mind food highly recommended for preventing heart disease too.
Therefore, given the numerous beneficial properties for the nervous tissue and beyond, their consumption is mostly recommended for breakfast. In fact, they favor the carrying out of immediate and difficult intellectual tasks.
Best Brain Foods and Tips
To conclude, we have seen 10 brain foods to help memory, learning and more.
However, to effectively promote brain power and cognitive functions in the long term, nutrition is not the only important thing. It must be associated with regular sleep, proper hydration, and adequate physical activity. In addition, it is necessary to avoid the consumption of alcohol, which favors results exactly opposite to the foods listed above.
Finally, you must also take care of your mental state, and minimize stress. Therefore, activities such as yoga or meditation are recommended.