11 Best Foods to Boost Your Brain and Memory

One of the most vital involuntary organs in the human body is the brain. It helps you to think, solve problems, calculate, understand, and memorize. Regular exercise and proper hydration are not enough. You also need brain healthy foods to sharpen your mind and improve your memory and alertness. Many food items contain essential nutrients for brain health. Adding these into your regular diet will help you optimize your brain functioning. 

We have personally hand-picked foods that will help you nurture your control center. 

  1. Blueberry
  2. Pumpkin Seeds 
  3. Orange 
  4. Whole Grains 
  5. Avocado 
  6. Kale 
  7. Soy Products 
  8. Salmon 
  9. Tomato 
  10. Sage 
  11. Spinach 

Let us now see the roles these foods play in improving your brain’s health. 

Blueberry

Blueberries are rich in brain-boosting antioxidants that protect your brain from free radicals. The antioxidants also help reduce oxidative stress (1). It is even rich in flavonoids that help lower the risk of dementia and the effects of Alzheimer’s. Adding blueberries to your diet will help you to boost your brain cells and increase concentration. 

Pumpkin Seeds

Pumpkin seeds are rich in powerful antioxidants that protect your body and brain from oxidative damage. It is an excellent source of nutrients. Nutrients like magnesium, zinc, and iron contribute to improving your brain health. Magnesium helps enhance your memory and learning capacity. Zinc, on the other hand, is indispensable for nerve signaling (2). 

Orange

Vitamin C works as a vital nutrient for both your brain and body. The deficiency of it can lead to various cognitive impairments. It takes part in several enzyme reactions and collagen production. Since our bodies cannot produce vitamin C naturally. You must obtain it from an external source. This juicy fruit contains all the nutrients for brain health improvement. They contain flavonoids that help improve memory and cognitive abilities. (3)

Whole grains

Whole grains like barley and oats are rich in vitamin B. Vitamin B helps in reducing inflammation of the brain cells. Apart from that, it also enhances your memory. It is packed with antioxidants and nutrients like zinc, copper, and magnesium. These nutrients optimize your brain functioning. 

Avocado

Avocado is rich in healthy unsaturated fat needed for improving brain health. The fruit also helps in keeping your blood pressure in check, thus reducing the risk of cognitive decline. The unsaturated fatty acids present in avocado protects the glial cells in the brain. These cells support the information-carrying nerves in our brain. 

Kale

This leafy green vegetable is good food for brain because it is rich in vitamin B6, folate, and iron. Iron helps in keeping your memory sharp. Folate helps in reducing depression, irritability, and mental fatigue. Eating kale every day increases the production of the hormone that boosts your mood. You can add it directly to your salads or grind it in your mixer and turn it into a healthy juice.

Soy products

Soy products are essential in improving brain functions and memory. Most soy products are rich in nutrients, which are crucial for increasing the brain’s cognitive capabilities. Dipeptides present in soy foods can lower memory degradation. They also help reduce the risk of age-related diseases like Alzheimer’s. Soy products like soybeans, soy milk, and tofu are some of the popular brain healthy foods. You can easily add them to your regular diet to enjoy its benefits. 

Salmon

Salmon is a treasure trove of Omega-3, a fatty acid that is highly beneficial for your brain. Omega-3 also helps your brain absorb more oxygen. This excess oxygen allows you to expand your information-retaining capacity. It even works as an antioxidant and reduces the damage caused due to free radicals on the brain cells. Omega-3 also reduces the risk of age-related mental disorders of the brain. 

Tomato

Tomatoes are a rich source of antioxidants, especially lycopene. Lycopene is necessary for protecting the brain cells from the damage due to free radicals (4). Nutrients like biotin and vitamin C are also found in plenty of tomatoes. Biotin is necessary for metabolizing fats and various amino acids. These fats and amino acids can be used by the brain cells for growth and repair. You can easily enjoy tomatoes’ benefits by eating it raw in a salad or turning it into a juice.

Sage

Sage is another example of good food for brain. It mainly boosts your concentration and memory. It is loaded with essential antioxidants, which boost your brain’s defense system. Antioxidants are also necessary for reducing oxidative stress and free radical damage. Sage prevents ACH’s breakdown, a chemical that plays a massive role in improving your memory (5). 

Spinach

Spinach, like other leafy green vegetables, is rich in nutrients for brain health. It is the perfect source of nutrients like folate, vitamin E, vitamin K, iron, and calcium. These nutrients help in improving your reasoning capabilities and boosting your concentration. It helps in preventing the risk of dementia in older people. It doesn’t matter if you eat it raw, cooked, or frozen; you’ll still get all the beneficial nutrients for your brain.

Wrapping Up

The foods we include in our diet significantly impact on both the health and structure of our brain. Following a brain-boosting diet on a regular basis will support long-term brain functioning. But it would also help your brain work faster, sharper, and better in your daily life. The brain healthy foods on the list will help you boost your memory and brain. These will also keep you away from diverse age-related neurodegenerative diseases. 

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