Eating healthy meals help lowers the risk of diabetes, heart disease and hypertension which means, it is good for overall health and while researchers say there is insufficient evidence to prove that certain food can prevent Alzheimer’s, the following has definitely been proven by studies to help boost the brain and improve memory.
Fish: Fish such as mackerel, salmon and tuna are known to be rich in omega 3 fatty acids and docosahexaenoic acid (DHA), and this acid is said to be very important for the proper functioning of neurons in the brain. This is good for the brain and also helps the brain’s memory center grow new cells (neurogenesis). DHA is the most abundant fatty acid in the brain therefore getting more of it from any source is not a bad idea.
Peanuts: Peanuts, also called the brain food, and its derivative peanut butter is also a healthy source of fat and vitamin E. Studies have shown that eating peanuts or peanut butter can help keep the brain healthy and active. Peanuts have plenty of vitamin B3, or niacin. Niacin is a nutrient that is said to be able to help improve memory. Vitamin B3 also helps promote proper brain functioning. Other nuts that contain healthy fats, low saturated and trans fat include almonds and hazelnuts.
Eggs: Even though there is no research proving direct link between eating eggs and brain health, there is adequate research to prove that the nutrients found in eggs can have brain boosting capabilities. Eggs are a good source of vitamins B6, B12, Folate and Choline all of which have ties to the overall health of the brain. Choline is an important nutrient that creates acetylcholine in the body. Acetylcholine is a neurotransmitter that aids in mood regulation and improves memory. Egg yolks have the most concentrated sources for choline and studies have shown it linked to better mental health and better memory.
Avocado: This rich creamy treat is a high source of monounsaturated fat, vitamin E, omega 3 and omega 6 acids. All these nutrients help to increase the flow of blood into the brain and help lower cholesterol. The vitamin E in avocado protects the body and brain from free radicals. Avocado also contains high levels of antioxidant ‘vitamin C’ which has been associated with lowering the risk of developing Alzheimer’s.
Berries: Research presented to the National Meeting of the American Chemical Society shows that berries such as blueberry, strawberry, acai and goji berries are strong antioxidant containers which can protect the brain from oxidative damage and less which could lead to Alzheimer’s dementia and premature aging. The nutrients in berries also help in communication between neurons which improve memory, learning and cognitive skills.
There are a lot of food that can help keep your body and brain healthy. Green tea, coffee, dark chocolate and vegetables are also on the list of foods with high antioxidant that can help brain health and improve memory. Strategically include these foods in your diet to help boost your memory and improve the health of your brain.