People spend hours and hours fussing over their health, taking regular medication, eating right and working out like crazy, but only a few pay attention to mental health. Researchers have proven once your mental health deteriorates, it is difficult to restore its vitality. Research also shows that people who consume vitamin-rich foods have a lower risk of developing Alzheimer’s and other memory related problems. To make things easier for you, we are going to share with you a list of foods which are great for your brain and boost its health significantly.
According to research published in the Journal of Epidemiology, nuts contain large amounts of Vitamin E which slows down age-related memory loss. Nuts are a rich source of Vitamin E and contain antioxidants which fight free radical damage in the brain. According to Chicago’s Rush University, people who consume adequate Vitamin E displayed a lower risk of Alzheimer’s disease. Another research showed improved cognitive and fine motor skills in rats when they were fed walnuts in an experiment. Walnuts, flaxseeds, Brazil nuts, almond butter and hazelnuts, the choice of nuts depends entirely on you. It is, however, best to consume unsalted nuts, especially if you are on a sodium-restricted diet.
Blueberries, also known as ‘brain berries’, protect the brain from oxidative stress and can reduce the pace of age-related memory loss, such as dementia or Alzheimer’s. Research shows that consuming blueberries enhances learning capacity and improves cognitive abilities. Another research by Tufts University proves that eating blueberries can reduce the risk of memory loss. It is best to eat at least one cup of blueberries every day, be it dried, raw or in frozen form. Blueberries are rich in antioxidants and can enhance spatial memory skills.
Fish contains omega-3 fatty acids, such as EPA and DHA. These fatty acids help ensure optimal performance of brain and heart health. Some of the natural sources of omega-3 fatty acids are salmon, herring, sardines, trout and mackerel. Research shows low levels of DHA can be associated to memory loss and Alzheimer’s. According to another research, by the University of Pittsburgh, adults under the age of 25, with high intake of Omega-3, showed improved performance in their test scores. Low levels of DHA affect brain volume and lead to poor performance on mental function tests.
Eating whole grains decreases the risk of cardiovascular diseases. It improves the blood flow to the brain. Whole grains burst with the goodness of fiber, Vitamin E and omega-3 fatty acids. Like the body, our brain also needs energy for optimal performance. Our minds can concentrate and focus only with a steady supply of energy. Research shows a diet consisting of whole grains can lower the risk of oxidative stress, inflammation and stabilize blood pressure levels. Controlling all these factors can play a major role in protecting memory loss and arresting a decline in cognitive abilities.
Research shows drinking two to three cups of tea everyday can enhance memory, increase focus and improve mood. The antioxidants in freshly brewed tea promote healthy blood flow in the body. The caffeine present in coffee and tea also prevents Alzheimer’s and increases cognitive functionality. A 2010 study in the Alzheimer’s Journal showed caffeine reduced the development of Alzheimer’s in mice and can serve as therapeutic treatment. Tea drinkers also performed better on tests than non-tea drinkers according to the Journal of Nutrition and Aging.
Brain health requires our attention. By incorporating these simple foods in our daily diet, we can enhance brain functionality and delay age-related cognitive decline.