Types of Food that Support Good Brain Health & Memory

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Brain Health

If you feel forgetful, it could be because of lack of sleep and several other reasons such as level of physical activity, genetics, environmental factors, and lifestyle. There is no doubt as such that your diet also plays a key role in brain health. Certain foods contain key nutrients that your brain needs to make sure that your memory remains in tip-top condition. Apart from that, you can fulfill your nutrient intake by having supplements for improving memory.

The gut and the brain are linked intrinsically. Whatever you drink or eat will influence your brain either positively or negatively. Your digestive system is responsible for not only providing the brain and the body with key nutrients from drink and food. Besides, it also produces hormones that enter the brain or have been produced that have affected your cognitive function and memory. 

The best menu that supports brain function and memory encourages blood flow to the brain, just as you eat to protect and nourish your heart. For instance, Mediterranean Diet may also help you keep your aging brains sharp with better memory, alertness, and cognitive function. 

Enrich your daily diet by adding the following foods:

Be in Love with Berries and Cherries

Berries, specifically the dark ones like blueberries and blackberries, and cherries, are a great source of anthocyanins, among other flavonoids supporting memory function. Enjoy a handful of pitted cherries or berries for a snack, baked into dessert rich in antioxidants or mixed into cereal. Moreover, you can reap these benefits from frozen, fresh, or dried cherries and berries.

Eat Your Veggies

Your vegetables are a very important part of your meal that you can’t afford to miss. Get an adequate amount of vegetables, particularly cruciferous veggies such as cabbage, broccoli, and other dark leafy green. These help to improve your memory. In addition, also add kale to your diet or substitute collard greens with a tortilla in your sandwich wrap. You also stir-fry broccoli along with your lunch or dinner. 

Walnuts

Walnuts are known to have a great positive effect on heart health. Besides, they also improve cognitive function. You can snack on a handful of walnuts to satisfy your midday hunger packs or add them to salad mix, oatmeal, or stir-fry with your veggies for a dose of extra proteins. 

Adequate Amount of Omega-3 Fatty Acids

Omega-3 fatty acids and DHA or docosahexaenoic acid come under essentials for good brain health as they help to improve your memory. Algae, seafood, and fatty fish such as sardines, herring, bluefin tuna, and salmon are some of the best omega-3 fatty acid docosahexaenoic acid sources. Replace your other meats with fish at least once or twice a week to get a healthy dose. Bake, grill, or broil shish to get the ultimate nutrition as well as flavor. You can enjoy seared tuna on salad greens, snacks on sardines, and salmon tacos are great options.

In case you do not eat fish, you can discuss other food options and supplements for improving memory with your nutritionist or dietician. These contain omega-3 fatty acids and other nutrients required to improve memory and brain health