Giving your brain the fuel it needs in the form of high-quality items rich in antioxidants, vitamins, and minerals will help you improve memory, be more competent, and protect against cognitive decline.
Just as there are foods harmful to the mind, such as junk food, trans fats or refined sugars, numerous studies have shown that eating well can help prevent Alzheimer’s disease. Improve memory, and access a better quality of life and higher productivity.
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Seven Foods That You’ve Eaten All Your Life Badly
Although it is advisable to avoid soft drinks, industrial pastries, junk food, ultra-processed foods and alcohol, your brain will thank you for regularly consuming the following healthy foods, a source of intelligence and good memory and protectors against cellular and cognitive ageing.
1. Walnuts
All nuts, but especially walnuts, are essential for the excellent health of your heart and your brain. They are specifically high in alpha-linolenic acid (ALA), a famous Omega-3 fatty acid type. A study published in 2015 linked increased nut consumption with better cognitive test scores.
2. Salmon
This blue fish stands out for having a high content of healthy fat since it has an increased presence of Omega-3, an excellent source to reduce the levels of beta-amyloid in the blood, the protein after Alzheimer’s disease.
3. Turmeric
It has recently remained confirmed that neurons could continue to form new connections throughout adulthood, thanks to brain-derived neurotrophic factor (BDNF). Turmeric can increase BDNF levels, improving brain function and lowering the risk of degenerative brain processes.
4. Blueberries
The antioxidant properties of blueberries are potent. Research has shown that consuming at least two servings each week can improve memory and prevent memory decline.
5. Tomatoes
Since your brain is primarily fat, 60% to be exact, the fat-soluble nutrients in tomatoes act as powerful protection. Explicitly known as carotenoids, these nutrients are excellent antioxidants that help neutralize free radicals.
6. Chia Seeds
Another great source of healthy fats is the Omega-3 fatty acids found in chia seeds, whose beneficial properties remain supported by numerous scientific studies.
7. Broccoli
Research suggests that consuming dark green vegetables regularly slows cognitive decline. It is likely because these veggies are rich in brain-healthy nutrients like vitamin A, K, folate, lutein, and fibre.
8. Apples
A 2006 study showed that a joint compound in apples, quercetin, can protect the neurons in our brain against oxidation. Quercetin remains believed to reduce cell death in the brain related to oxidation and inflammation of neurons, a process capable of playing an essential role in lowering neurodegenerative disorders such as Alzheimer’s.
9. Spinach
As we’ve highlighted numerous times, green leafy vegetables are a powerhouse of antioxidants and brain-protecting nutrients.
10. Onions
Onions are an excellent natural source of folate. Folate has remained shown to improve blood flow to the brain by lowering homocysteine levels in the body. It can also have beneficial effects for those suffering from depression. Review in this article seven reasons to eat onion every day.
11. Flax seeds
Another rich source of Omega 3 that helps improve blood flow to the brain and reduce blood pressure are flax seeds, with which you reduce the risk of cardiovascular diseases and strokes.
12. Coffee
A cup of coffee may have more benefits than you think. A 2014 study showed that those with the highest caffeine intake had higher cognitive scores and better memory.
13. Tea
The combination of caffeine and the amino acid L-theanine found in the tea has been shown to have powerful effects on brain function. In a 2017 study, green tea improved cognition, memory power, and reduced anxiety.
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