If you're feeling forgetful, it could be due to a lack of adequate sleep or a number of other factors, including genetics, level of physical activity and lifestyle and environmental factors inclusive. However, there's no doubt that diet also plays a role in brain health.
The best menu for supporting memory and brain function encourages good blood flow to the brain — much like what you'd eat to nourish and protect your heart. Research is finding the Mediterranean Diet may help keep aging brains sharp, and a growing body of evidence links foods such as those in the Mediterranean diet with better cognitive function, memory and alertness.
1. Blueberries
Powerful little fruits such as blackbery and blueberry are loaded with important vitamins and nutrients, including antioxidants. The blueberry has a particular combination of nutrients known for helping the memory in particular. So powerful is the blueberry’s ability to boost the memory that this fruit is also thought by scientists to protect the brain from future memory lapses as well.
2. Vegetables
You're not likely to forget this message. Getting adequate vegetables, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Try a kale salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry also is an excellent option for lunch or dinner.
3. cherries.
cherries — are a rich source of anthocyanins and other flavonoids that may support memory function. Enjoy a handful of cherries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried cherries.
4. Omega-3 fatty acids.
Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory. Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of the omega-3 fatty acid, DHA. Substitute fish for other meats once or twice a week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and nutrition.
Try salmon tacos with red cabbage slaw, snack on sardines or enjoy seared tuna on salad greens for dinner. If you don't eat fish, discuss other food options or supplementation with your doctor or registered dietitian nutritionist. You can get DHA omega-3 fatty acids from fish oil, seaweed or microalgae supplements.
5. walnuts.
Well known for a positive impact on heart health, walnuts also may improve cognitive function. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or a salad for crunch or mix them into a vegetable stir-fry for extra protein.
6. Grape
The blood and the brain have a very close relationship. Grapes, by improving certain types of cardiovascular function, can also help improve brain function. Scientists are finding that grapes can contribute to greater vascular flexibility, less clotting, and better blood flow. All of these can increase the blood (and subsequent oxygen supply) to the brain. With more to power it, the brain tends to be healthier.
7. Bananas
There is a reason that bananas are often referred to as brain food. Rich in potassium and magnesium, bananas give the brain energy and help sharpen the brain’s focus, increasing the ability to pay attention and learn. Bananas also offer vitamins and nutrients that improve cognitive function overall. Truly a super-fruit for the brain, bananas also help improve and regulate mood, which is controlled centrally in the brain.
8. Avocados
Although avocados sometimes get a bad rap for being fattening, the healthy fats found in avocados can actually be beneficial for the brain. A single berry fruit, benefit of avocados are delicious and are a great option since they are not too sweet.
Packed with other nutrients as well, avocados ultimately help the brain by:
- Increasing blood supply
- Improving oxygenation in the blood
- Enhancing brain signals to the muscles
- Lowering blood pressure
- Preventing stroke
- Reducing seizure activity
Through its healthy fatty acids and other nutrients, avocados prove to be one of the best superfruits for the brain overall.
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