Human anatomy is a complex system and has various needs and requirements. Therefore, the food you eat affects your body and significantly impacts your brain’s health and structure. The brain uses up 20% of the body’s total calories. Hence, the brain requires foods to improve memory and other related functions.
Thus, if you want to enjoy different brain-boosting benefits, you have to add a few food items to your diet. These food items will optimize your brain functions. As a result, enhancing your memory and concentration too. Below is a brief list of some memory boosting foods that you must add to your regular diet.
- Dark Chocolate
- Oily Fish
Now let us see how these foods help improve the functioning of our brains.
Nuts are rich in antioxidants and vitamins. According to research, nuts help in improving the brain’s reasoning activity (1). It helps in sharpening our memory and protects our brain from neurodegenerative diseases. Nuts like almonds and hazelnuts are one of the best foods to improve memory. They are a powerhouse of Vitamin E protecting the brain cells from damage. Walnuts have a high concentration of DHA- the nutrient essential for brain growth and development.
This vegetable comprises of vitamin K and several other antioxidants. Vitamin K, a fat-soluble vitamin needed for the formation of cells in our brain. Vitamin K is also beneficial for improving our memory (2). Broccoli contains several micro-nutrients and antioxidants that protect the neurons from damage. Broccoli is also rich in sulforaphane, a chemical that is useful in improving cognitive functions. It also enhances learning capacity in children.
Dark chocolate is an excellent food for concentration improvement. It is rich in flavonoids and antioxidants. The flavonoids are effective in slowing down age-related brain-disorders (3). It also boosts the production of endorphins, which makes you feel happier. A single bar of dark chocolate contains 70mg of caffeine. This helps in improving your attention span, reaction-reflex, memory, and problem-solving skills.
According to several doctors, eating chocolate can protect your brain. It can also multiply your brain’s ability to adapt.
Oily fish is a treasure trove of Omega-3 fatty acids. Omega-3 is essential for guarding the brain cells and improving memory capacity (4). This nutrient is indispensable for improving the structure of neurons. It also slows down age-related diseases of the brain. DHA, a type of omega-3, allows your mind to work more efficiently. Deficiency of DHA can lead to severe problems and stunted brain growth in children.
Eggs contain several essential nutrients like vitamin B6, vitamin B12, choline, and folate. Choline is necessary for improving brain functions. Acetylcholine helps in regulating your mood and your memories. Vitamin B12 regulates the sugar levels in your brain. The deficiency of B12 and folates may sometimes lead to depression (5). In older adults, eggs act as a memory-boosting food that prevents dementia.
Curcumin, an active component present in turmeric, can cross the blood-brain barrier. Thus it can directly enter the brain cells and affect it (6). It is an excellent antioxidant and also has anti-inflammatory properties. Curcumin helps in improving your memory. It also boosts the production of serotonin and dopamine in your body, enhancing your mood. As a popular food for concentration improvement, turmeric helps in developing new brain cells.
The two main components of coffee are Caffeine and Antioxidants. These have several positive impacts on the brain. Caffeine helps your mind block the chemicals that make you feel tired or sleepy (7). It also escalates the production of serotonin, which in turn improves your mood. Above all, caffeine also helps in sharpening your concentration and makes you more alert. Coffee contains antioxidants like polyphenols and hydrocinnamic acids. These antioxidants neutralize free-radical damage and lower the oxidative stress. Lifelong coffee consumption can reduce the risk of deadly diseases (8). So, if you are looking for a memory-boosting food, you know what to buy next.
In conclusion, these food items are not only foods to improve memory but also can improve your brain’s reasoning activity. With time, it will help your brain to delay age-related disorders. Doctors recommend that you follow a balanced diet that will allow you to strategically add all the foods mentioned above to your diet.
Sophie is a health enthusiast and believes that natural cures are the best cures. She believes that mother nature has cures for almost all diseases and living life holistically is the way forward.
Along with being a writer, Kajal is a health and wellness coach. It is her life’s mission and passion to spread the message of natural and holistic health.