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Want Better Focus And Memory? 10 Foods To Boost Your Brainpower

Want Better Focus And Memory? 10 Foods To Boost Your Brainpower

Your food choices have a huge influence on your health and vitality. Some foods can help to protect your organs, whereas other types of food will damage and weaken your organs – including your brain.

Your brain is one your most important organs, yet damage to the brain can be impossible to repair. Thankfully certain foods can help to protect and strengthen the brain, reducing the chances of brain diseases such as Alzheimer’s and Parkinson’s.

If you want to boost your brain power, try to include these 10 foods in your diet:

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1. Avocado
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    Some people avoid avocados due to their high fat content, but they are great for the brain. Avocados are filled with both folate and vitamin K, which help to improve cognitive function and prevent blood clots in the brain.

    2. Coconut oil
    coconut

      Coconut oil is known for its numerous benefits, including helping to boost brain power. This is because coconut oil can enhance the ability of neurons in the brain while slowing the production of free radicals that can damage the brain. They also contain saturated fat and antioxidants, which is an essential nutrient for brain function.[1]

      3. Beets
      beetz

        Beets contain natural nitrates that help to boost blood flow to the brain, improving mental performance. They also reduce inflammation in the body and they are filled with antioxidants that help to rid your blood of toxins.

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        4. Blueberries
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          Blueberries are known as a super food, so it may come as no surprise that they can benefit your brain. Blueberries are one of the most antioxidant-rich foods, containing vitamin K, vitamin C, fiber and gallic acid, which protects the brain from degeneration and stress, helping to improve memory.[2]

          5. Dark Chocolate
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            Dark chocolate is good for the body and brain in small quantities. This is because it is filled with flavonols which have anti-inflammatory and antioxidant properties. Dark chocolate can also lower blood pressure and improve the flow of blood to the brain.

            However it is import to make sure that you buy dark chocolate; both milk and white chocolate are highly processed and they won’t benefit your brain. Look out for chocolate that is at least 70% if you want to boost brain power!

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            6. Leafy Greens
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              Leafy greens such as spinach, kale, romaine lettuce and Swiss chard are great for your brain; recent research has found that they can even help to reduce the chances of dementia.

              The research looked at the eating habits and mental abilities of nearly 1,000 adults over a period of five years. The researchers found that adults who ate leafy green vegetables at least once a day experienced slower mental deterioration that the adults who ate no vegetables.[3] This was still true even when the researchers factored in age and family history of dementia.

              7. Wild salmon
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                Wild salmon is a great source of omega-3 oil DHA, which helps to boost brain power. DHA is an important oil that helps to maintain the health of your brain cells – it even helps to increase the growth of brain cells. This can help to reduce the risk of Alzheimer’s disease.[4]

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                8. Almonds
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                  Almonds, much like wild salmon, contain lots of omega-3 fatty acids that benefit the brain and boost brain power. Almonds also contain vitamin E which helps to further protect the brain.

                  9. Extra Virgin Olive Oil
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                    Extra virgin oil can help to boost brain power as it contains antioxidants known as polyphenols. Polyphenols can help to improve both learning and memory, and they can even reverse the effects of age and disease. Extra virgin olive oil also fights against the proteins that induce Alzheimer’s.

                    10. Turmeric
                    spices-flavorings-seasoning-food

                      Turmeric can help to reduce inflammation in the brain, and recent studies have even suggested that it can be used to treat Alzheimer’s [5]. Turmeric has been used for thousands of years in the fight against brain degeneration; researchers have found Vedic texts that date back over 3,000 reporting that turmeric can boost brain power!

                      Reference

                      [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/
                      [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
                      [3] https://consumer.healthday.com/senior-citizen-information-31/misc-aging-news-10/lots-of-leafy-greens-might-shield-aging-brains-study-finds-697909.html
                      [4] http://www.drperlmutter.com/study/fish-consumption-and-the-risk-of-alzheimer-disease/
                      [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/

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                      Amy Johnson

                      Amy is a writer who blogs about relationships and lifestyle advice.

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                      Last Updated on August 8, 2019

                      How to Improve Your Brain Memory Naturally: Foods to Eat And Skip

                      How to Improve Your Brain Memory Naturally: Foods to Eat And Skip

                      Staying focused and maintaining high performance in a hectic work rhythm leads to stress and mental exhaustion. So how to improve brain memory naturally?

                      The good news is that the negative effects of increased cognitive efforts can be prevented: brain foods, combined with healthy sleep regime and exercise, improve memory, concentration, and intellect.

                      What’s more, cutting many foods that we consider “generally harmful” out of the diet improves brain function and reduces brain health risks.

                      How does food improve brain health? Research proves that specific elements contained in the food positively influence molecular systems and support cognitive function.[1] Here’s how:

                      • Amino acids support neurotransmitters, endogenous chemicals that transmit signals between nerve cells. This helps keep the brain sharp.
                      • Glucose is the main source of energy for human brain. Almost all energy that the brain consumes is derived from glucose.
                      • Fatty acids strengthen nerve cells. They bring essential nutrients into brain cells and keep harmful toxins out.
                      • Antioxidants protect brain cells by inhibiting oxidization, reducing its negative effects, and removing oxidizing agents from the body.

                      Knowing what substances are good for brain health, it’s easier to choose a diet that improves memory, maintains brain health and protects it from damage factors. Many foods are known to have positive effects on cognitive health, so anyone can choose their favorite ones to include in their daily diet.

                      10 Foods That Improve Your Brain

                      1. Nuts and Seeds

                      Nuts, such as walnuts and almonds, contain fatty Omega-3 acids that the brain needs for its healthy function, and antioxidant vitamin E that protects nerve cells and reduces brain health risks.

                      Whole grain, beans, and seeds – sunflower, pumpkin and others – are also a great source of amino acids and zinc that improve memory and contribute mental clarity.

                      Nutritionists recommend consuming nuts and seeds as a healthy snack – a handful of them is enough to satisfy midday hunger and to cover your daily requirement of brain-supporting substances.

                      2. Salmon and Other Fatty Fish

                      Salmon is another source of omega-3 fatty acids that maintain brain health. Essential fatty acids contained in fatty fish, such as tuna, herring and sardines, have a protective effect on brain in the aging process by reducing the risk of developing Alzheimer’s disease.

                      In a shorter-term perspective, they show positive effects on cognitive-behavioral health: they significantly reduce the risk and the symptoms of depression, ADHD, and anxiety.

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                      3. Dark Green Vegetables

                      Rich in antioxidants and vitamin C, green leafy vegetables are known for their positive effects on general well-being and sharpness of mind.

                      Additionally, such veggies as broccoli, avocado, or kale are powerful cancer fighters. They contain vitamin K that fights lack of concentration, prevents Alzheimer’s disease, and works as an anti-aging substance.

                      Spinach, kale, and chard also contain brain-boosting vitamins B and iron that helps transfer oxygen to the brain.

                      4. Dark Chocolate

                      We often assume that healthy food is not tasty and our favorite sweets are unhealthy, but that’s not quite true.

                      Combining the useful with the pleasant is possible when it comes to chocolate – and the darker the better: the best choice is 70% cocoa and more. Dark chocolate is rich in flavonoids that stimulate blood flow to the brain, and such elements as iron, manganese, copper, and magnesium that boost energy and support many body functions.

                      Consuming cocoa improves cognitive function , reduces stress, and protects mental health.

                      5. Tomatoes

                      Tomatoes are packed with carotenoids that safeguard fat in the body. As brain is mainly made of fat, this function is especially important for it.

                      Tomatoes are a great source of two carotenoid types: lycopene and beta-carotene. They are powerful antioxidants that protect brain cells from free-radical damage, regulate cell growth, have anti-aging effects, and improve memory.

                      6. Eggs

                      Many of us mostly consume eggs as a source of proteins, but they have much more value for our health. They contain choline that regulates enzymes essential for mental health.

                      Eggs are a safe way to consume cholesterol that strengthens brain cells and structures. Apart from that, eggs are packed with antioxidants and healthy fats that nurture and protect the brain.

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                      7. Berries

                      Berries are a great source of vitamins that help our body function properly. They contain vitamins C and K, antioxidants, fiber, and many other important nutrients.

                      Dark berries, such as blackberries, blueberries, and cherries, are a source of flavonoids that improve brain health and boost memory.

                      And while fresh berries are usually a seasonal treat, dried and frozen ones are also rich in healthy nutrients and can be consumed throughout the entire year.

                      8.Green tea

                      Green tea has been being used as a medicine throughout the centuries.[2] The list of its benefits for health and well-being is very long – but we’ll focus here on its positive effects on brain. It is extremely rich in antioxidants that protect brain from harmful free radicals and reduce the risk of cancer.

                      In 1494, Japanese scientists identified in green tea an amino acid called L-theanine. It promotes relaxation and facilitates sleep, helping maintain concentration, regulating emotions, and boosting cognitive abilities.

                      9. Sage and rosemary

                      Adding these herbs to your favorite dishes not only improves the taste, but also sharpen the mind, alleviate fatigue, and increase mental clarity.

                      These herbs contain over 40 active compounds that benefit brain health and enhance cognitive activity. They promote focus, concentration, and calmness, which is essential for alertness and long-term memory.[3]

                      10. Red wine

                      While high levels of alcohol are destructive for overall well-being and for brain health in particular, small amounts of red wine are refreshing and vivifying for brain.

                      Studies have shown that red wine, alongside with it relaxing effect, also improves the brain’s ability to remove harmful toxins by regulating the glymphatic system, reduces the risk of inflammation, and improves cognitive abilities and motor skills.[4]

                      5 Foods That Harm the Brain

                      We’ve figured out what food is healthy – but knowing what is to avoid is also essential for maintaining brain health, good memory and sharp focus. Here’s a list of the most harmful foods that impair memory, impact mood, and increase health risks:

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                      1. Sugary Foods and Beverages

                      Studies prove that higher sugar levels in the blood not only result in excessive body weight and increase the risk of diabetes – they also expose you to the risk of dementia.[5] That’s why rep lacing sugary drinks and foods with healthier products is essential.

                      Consider consuming unsweetened tea, water, vegetable juice, and unsweetened dairy products instead.

                      2. Trans Fats

                      Trans fats, or unsaturated fatty acids, in small amounts occur in natural and healthy products, such as dairy and meat, where they’re are not a major concern. Much more harmful are industrially produced ones, which are used in snacks, packaged baked goods, and fast food.

                      As there’s a relation between the intake of trans fats and the risk of Alzheimer’s disease, World Health Organization introduced a guide to eliminate trans fats from the global food supply.

                      3. Refined Carbohydrates

                      Refined carbs include sugar and highly-processed grains – for example, white flour. Due to their high glycemic index (GI), they are considered harmful to brain: foods high in GI impair memory in both children and adults, increase inflammation risks and can cause degenerative diseases.

                      A healthy alternative is whole-grain foods, vegetables, and fruits.

                      4. Aspartame

                      A thing that is considered “better than sugar”, but in fact is not better at all. It is efficient for losing weight because it has zero calories, but its components – phenylalanine, methanol, and aspartic acid – have negative effects on cognitive abilities, mood, and alertness.

                      A healthy choice recommended by experts is reducing the amount of sugar and artificial sweeteners in your diet, or cutting them out altogether.

                      5. Alcohol

                      While experts mention positive effects of moderate amounts of red wine on brain health, the excessive consumption of alcohol can cause severe problems that everyone needs to be aware of.

                      Reduction in brain volume, metabolic problems, disruption of neurotransmitters are the most frequent negative effects. They cause memory loss, behavior disorders, and long-term brain damage.

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                      Keep alcohol consumption moderate, or avoid it at all, especially if you already have any health risks.

                      Bonus Advice…

                      Just eating healthy food sometimes is obviously not enough for improving cognitive performance in the long-term perspective. The key to achieving the best result is getting healthy nutrients consistently. That’s why carefully balancing your daily meal is essential for staying focused and productive.

                      Here’s some advice on what foods you can choose for your daily diet to boost your memory, concentration, and brain health:

                      Breakfast

                      A full and healthy breakfast is an efficient way to start your day productively – so never skip it!

                      Oatmeal, berry smoothies, and eggs are traditional breakfast meals, and they are a great source of memory-boosting nutrients.

                      Lunch

                      It’s sometimes tempting to opt for fast food or packaged baked goods, but stay away from them if you want to stay healthy and energized.

                      Sandwiches and salads with fish, green leafy vegetables, whole grain and chicken are a great choice for a light and healthy lunch.

                      Dinner

                      Again, don’t turn fast food into a habit – such options as seafood and fish, salads with tomatoes and green vegetables, kale, and whole-grain products energize your body and are a better choice for brain health and overall well-being.

                      Snacks and Desserts

                      Cookies and candies are a popular (and not really healthy) option for a snack or a dessert. Instead, try choosing healthier meals for your snack. Walnuts or almonds, fresh fruit or berries (depending on the season), or fruit and nut mix give a powerful energy boost.

                      And don’t forget that dark chocolate is also a healthy choice for a dessert!

                      The Bottom Line

                      Improving and maintaining memory, focus and cognitive abilities is crucial for a full and active life. Choosing healthy foods and avoiding unhealthy ones helps support brain health in both short-term and long-term perspective. Keep your diet consistent, and combine good food habits with exercise, healthy sleep regime and reasonable work-life balance to achieve best results.

                      Featured photo credit: Thomas Evans via unsplash.com

                      Reference

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