It is common knowledge that a diet rich in vegetables, fruits, whole grains, good fats, complex carbohydrates and protein is good for one’s health. However, such a diet also helps boost one’s memory. Studies have shown that certain nutrients stimulate brain function.
Foods which help in doing this are:-
- Omega-3 fatty acids help to improve brain activity and are found in fish like wild salmon, mackerel, herring, halibut, and tuna. A good quality fish oil supplement also benefits the brain and memory.
Flaxseed and flaxseed oil, walnuts and walnut oil are also good sources of this type of fatty acid.
- Colorful fruit (strawberries, raspberries, blueberries and blackberries) and vegetables (spinach, Brussel sprouts, broccoli, plums, beets, red bell peppers, avocados, oranges and cherries) contain antioxidants which prevent memory loss. Spinach protects the brain from age related problems.
- Egg yolks provide choline to your diet and may help to ward off Alzheimer’s.
- Adding turmeric to your daily diet will also help.
- Sweet potatoes: These are rich in vitamin B6, carbohydrates, vitamin C and beta-carotene.
- Kidney beans are also beneficial in preventing memory lapses.
- Lamb loin is a rich source of vitamin B12 and iron. A lack of iron will rob you of your concentration and will decrease mental performance.
- Wheat germ contains vitamin E, selenium, magnesium and choline. All these help improve brain function.
- Other foods include sugar cane, sunflower seeds and brown rice.
- Water is often overlooked - drink plenty of it as fatigue and dehydration contribute to memory lapses.
- Onions have the highest level of quercetin; apples are also a rich source.
- Egg plant is another vegetable that helps.
- Herbs like sage, periwinkle and ginkgo biloba have all been used to treat brain disorders.
- Oatmeal and bran are the best brain foods to be found among cereals and grains.
- Take a multivitamin supplement daily as well.
Avoid saturated fats- these clog the arteries and reduce the flow of blood to the brain. People who are glucose intolerant are more susceptible to short term memory lapses. To avoid this, eat small and healthy meals throughout the day. Avocadoes, nuts and fish are sources of good fats which help to regulate blood sugar levels. Rice, pasta and potatoes should be avoided.
Try and incorporate the above foods in your diet to ensure that your brain remains healthy and active.
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