If you feel forgetful, it could be due to several reasons, including lack of sleep, low physical activity, poor lifestyle, genetics, and improper diet. Eating well is so essential for your physical and mental health. Our gut and brain are tightly interconnected, and when we give our body whole, nutritious food, we care for both. Do you wonder what to eat to stay mentally sharp and focused? Here are the six best foods that help to boost your memory and brain function.
1. Dark Chocolate
Dark chocolate is beneficial in improving focus and brain function. It contains caffeine which is known for its stimulating effects. The flavanols in dark chocolate increase cerebral blood flow and the oxygenation process, which aids in lowering blood pressure, and oxidative stress of brain and heart cells. Beware of munching every chocolate bar you like because most of the chocolates you see in the supermarket are highly processed and are not so good for your brain’s health. Skip the milk and white chocolate and go for minimally processed dark chocolate with a minimum of 70% cocoa because that will help you enjoy the real benefits.
Blueberries are a great source of anthocyanins and other flavonoids that boost brain function and improves memory. In addition, they protect the brain cells against the damage of free radicals and reduce the symptoms of Alzheimer’s disease or dementia. You can enjoy a handful of blueberries daily as a snack, mix them in cereal or bake them for a dessert. Eating fresh, frozen, or dried blueberries is equally beneficial.
The high homocysteine level in the blood is linked with cognitive impairment and Alzheimer’s disease. The B vitamins, including B6, B12, and folic acid, significantly reduce homocysteine levels. Eggs are rich in B vitamins. In addition, they contain choline, a nutrient that reduces inflammation and cognitive decline. Adding eggs to your daily diet boost the synthesis of tryptophan, which increases serotonin levels and regulates your sleep cycle.
Omega-3 fatty acids are abundant in nuts and play a crucial role in the brain’s cognitive functions. Minerals like copper, manganese, zinc, and selenium are also present in nuts that improve neurological processes. Eating a handful of nuts daily improves your mood and reduces stress and anxiety.
Fish is the chicken of the sea and is a healthier meat alternative. It is a good brain fuel because of the abundance of omega-3 fatty acids. Fish prevents the degeneration of brain cells and improves learning and memory. Fish and seafood products, including Salmon, Tuna, Herring, and Sardines, enhance your memory and brain function.
6. Extra Virgin Olive Oil
Extra virgin olive oil is a top recommended brain food. This is because it contains powerful antioxidants known as polyphenols that improve cognitive functions and enhance memory and learning. In addition, the extra virgin olive oil fights against ADDL proteins that are toxic to your brain and induce Alzheimer’s disease. However, the high temperature hydrogenizes and decomposes the extra virgin olive oil. Therefore, it is best to get it cold or at room temperature.