We cannot deny this fact that our body ages simultaneously with us. Each and every part of our body requires nutrients for healthy growth. You can maintain a healthy brain with some smart foods as sharp memory asks for healthy lifestyle involving dynamic eating habits, regular exercise and social interactions. Vitamins and minerals have the potential to boost your memory. However, diet is not the only thing that plays a significant role in improving your memory; you also need to keep blood pressure, blood sugar and cholesterol levels in check. So, instead of gulping down vitamin pills or coffee to improve the cognition process, add below listed wholesome superfoods in your every day diet.
Chemicals found in rosemary improve the performance of brain. Even its fragrance can do wonders. Simply place a rosemary plant on the windowsill; or use its essential oil for massage.
Being packed with natural nitrates, beets improve the flow of blood in our body as well as brain. Thus, enhances its functioning. Try its juice or top it in your salad.
3. Whole Eggs
Incorporate a whole egg breakfast in your every day diet to sharpen your memory. Egg yolks contain choline that prove to be beneficial for brain health.
Sardines, salmon, black cod are some of the oily fishes that are packed with ample omega-3 fatty acids, which is essential for proper functioning of brain. Go for a high standard fish oil supplement; or consume fish at least thrice a week.
Since avocadoes are well off with monounsaturated fats, omega 6, and omega 3 fatty acids, which help increase the flow of blood to the brain. That’s what leads to proper absorption of antioxidants, and lower down bad cholesterol levels. Besides, it protects our entire body from the damage caused by free radicals.
This juicy fruit is packed with antioxidants that helps protect your brain from any oxidative damage; and flavonoids in berries leads to an increased interaction between neurons. Top a cereal or smoothie with this healthy fruit.
Incorporate uncooked onions in your every day diet to enhance your memory.
8. Whole Grains
The combination of fiber, complex carbohydrates, and omega 3 fatty acids make whole grain a superfood for the development of brain. In addition, the abundance of Vitamin B in grains improves the blood flow to brain.
A very strong antioxidant in tomatoes termed as lycopene – defends brain cells from free radical damage; and works wonders for the overall health. Have tomato soup; or add tomatoes to sandwiches, salads, omelets or smoothies in your everyday diet.
10. Green Tea
In order to sharpen your memory and enhance the brain power, drink 2-3 cups of freshly prepared green tea daily. This herbal tea can boost your concentration levels and cognitive functions, as it increases the electrical connectivity of brain.
11. Dark Chocolate
The powerful punch of antioxidants in dark chocolate and its caffeine content helps sharpen the memory and enhances concentration levels. Moreover, the richness of flavonoids in this delicious superfood help increase blood circulation in the brain.
12. Acorn Squash
This is another superfood for boosting your memory. Acorn squash is packed with Vitamin B12 and folic acid which protect nerves from any injury. You may either go for baked or roasted acorn squash so as to obtain its health benefits.
These crunchy nuts improve the oxygen flow and provide essential nutrients to the blood vessels of the brain. In addition, the abundant omega-3 fatty acids in walnuts boost-up the brain power which improves the working of neurotransmitters along with augmenting your memory.
A substance called curcumin found in turmeric can sharpen your memory and prevent inflammation. It is a spice that can be added to any kind of food; or add a little to a glass of lukewarm milk and have it daily.
Apples are one of the healthiest fruit that helps you stay fit and enhance your memory as well. Its skin is well off with antioxidants and minerals that prevent the risk of dementia and Alzheimer. Hence, it is rightly said that “An apple a day can keeps the doctor away.” So, munch on an apple every single day.
Quinoa is well off with folic acid; complex carbohydrates and fiber that help improve memory. Besides, quinoa is a complete package of all essential amino acids and considered highly nutritious for overall health. Pair it up with your meal to enjoy its benefits.
It has been revealed by the researchers that having a glass of milk once a day can boost up the functioning of brain and sharpens the memory. Being an excellent source of calcium, Vitamin B6, magnesium, Vitamin B12, protein (alpha-lactalbumin) and potassium, milk improves the cognitive functions by raising the serotonin activity levels in the brain. Its considered great for people suffering from depression.
18. Pumpkin Seed
The seeds of pumpkin are extremely nutritious, so include them in your diet for optimum benefits. Since, pumpkin seeds are well off with omega-3 and omega-6 fatty acids, they will surely take care of your mental health. Apart from this, the component of zinc in these seeds is imperative for the development of brain. Chomp handful of pumpkin seeds to enhance your memory.
Nasunin, a nutrient found in the skin of egg plant keeps your brain active and sharp. Incorporate it in your diet to enhance the interaction between messenger molecules and brain cells.
20. Dark Green Leafy Vegetables
Spinach, kale,broccoli, cauliflower, and cabbage are some of the green leafy veggies that helps maintain the electrical conductivity of brain and improves the thought process. The richness of folate, Vitamins B6, B12, and high iron content prevents the occurrence of several brain disorders. It reduces oxidative stress that averts the risk of cognitive impairment. Therefore, increase the intake of vegetables in your every day meal for healthy growth of brain cells.
21. Sunflower Seeds
A punch of protein, B vitamins, and omega fatty acids makes sunflower seeds a superfood for the development of brain. It helps combat depression and provides enough nutrition; its deficiency may cause memory loss.
Drink plenty of water and stay hydrated to keep your brain healthy, as it makes up 85 percent of the brain’s weight. It provides electrical energy to our brain that enhances our thought process and increases concentration level. This superfood tends to sharpen our memory; uplifts the brain functioning and detoxifies our body. Hence, drinking 8-10 glasses of water a day can your maintain mental health.
23. Kidney Beans
Since kidney beans are well off with vitamin K, they help improve the cognitive function and are beneficial for a healthy brain. Apart from this, vitamin B content provides essential nutrition to the brain cells. A cup of cooked kidney beans contains 19% of daily recommendation B-vitamin thiamine.
Honey is a rich source of potassium, B-vitamins, manganese, phosphorus, magnesium and anti-oxidants that have an equal part of fructose and glucose. The component of fructose in honey provides fuel to brain, and defends it from mental fatigue.
25. Olive Oil
Olive oil is a part of the Mediterranean diet that has some extra-ordinary health benefits. Besides being a great source of monounsaturated fats, it inhibits brain aging. Thus, it is an incredible superfood that boosts our brain power and keeps Alzheimer’s and other mental disorders at bay.
This wonderful herb has proved to be beneficial for mental health and improves our memory significantly. Incorporate fresh sage in your diet or use its essential oil. Apart from this, the richness of iron in this herb prevents anxiety and treats several brain disorders.
Anti-inflammatory properties of garlic are extremely helpful for your brain. Gulp some of its clove daily; or incorporate this pungent flavored superfood in your recipes. It really tastes wonderful. It also prevents the risk of tumor growth.