Super Foods for Sharp Memory
Fatty fish When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids. About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids.
Coffee If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you.Two main components in coffee — caffeine and antioxidants — can help support brain health. The caffeine found in coffee has a number of positive effects on the brain.
Blueberries Blueberries provide numerous health benefits, including some that are specifically for your brain.Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
Turmeric Turmeric has generated a lot of buzz recently. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there.
Broccoli Broccoli is packed with powerful plant compounds, including antioxidants. It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli.
Pumpkin seeds Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. They’re also an excellent source of magnesium, iron, zinc, and copper.
Dark chocolate Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine, and antioxidants. Dark chocolate has a 70% or greater cocoa content. These benefits are not seen with regular milk chocolate, which contains between 10–50% cocoa.
Nuts Research has shown that eating nuts can improve heart-health markers, and having a healthy heart is linked to having a healthy brain. One study found that regular consumption of nuts could be linked to a lower risk of cognitive decline in older adults.
Oranges You can get almost all the vitamin C you need in a day by eating one medium orange. Doing so is important for brain health since vitamin C is a key factor in preventing mental decline. According to one study, having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed.
Eggs Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory. Two older studies found that higher intakes of choline were linked to better memory and mental function.