Brain-Boosting Foods

Have you ever felt like no matter what you do you just cannot concentrate and your memory has decreased? . It’s very vital that we eat well to maintain our mental health as the brain controls everything we do, it is the reason we are able to speak, think, move, store memories and feel emotions.  Don’t fear you can change this by simply incorporating these brain foods into your diet.

1- BLUEBERRIES

blueberries

 

Blueberries are from the Ericaceae family, these superfoods are jam packed with polyphenolic compounds however it mostly contains anthocyanins  (antioxidants).  Studies have shown that an increase in anthocyanins decreases memory loss, this occurs because  it increases the neuronal signaling that is associated with memory function.  The study by Krikorian et al.( 2010)  showed that the consumption of blueberry juice daily improved learning and reduced depression.

2- OMEGA 3 FATTY ACIDEssential-Fats

The human brain is made up of at least 60% fat, so it is important that it’s composed of good fat (essential fatty acids). Fish oil is a great source of omega 3 fatty acid which provides you with Docosahexaenoic acid (DHA) the main structure of the human brain and it provides you with Eicosapentaenoic acid (EPA). For vegans this can be substituted with flaxseed or hemp oil, these oils provide alpha-linolenic acid (LNA or ALA) which is converted in the body through an enzymatic reaction to form DHA and EPA.  There have been studies to show that low levels of DHA and EPA resulted in poor scores on visual memory, abstract thinking, and processing.

3-GREEN TEA green-tea

Green tea is a great alternative to coffee in the mornings, it naturally contains caffeine and polyphenols including phytochemicals that are known to have antibacterial and antiviral properties. Green tea  also contains L-Theanine  amino acid ( building block for protein).  It has a calming anti-anxiety effect on the brain and helps to focus the mind. Studies have shown that L-theanine stimulates brain alpha waves, this results in a non-drowsy calming state. It has also been shown on some occasions to increase serotonin “happy” neurotransmitter. Since green tea contains both caffeine and L-theanine, together they both enhance your focus and memory.

4-GINKGO BILOBA  images

Ginkgo biloba is a herb that has been used for decades in Chinese medication to improve memory, especially with individuals who suffer from dementia or Alzheimer’s. The herb increases blood circulation and, in turn, increases oxygen to the brain  which results in an improve long and short term memory.

please note!- anyone taking blood-thinning medication or who has over the counter pain killers needs to consult their doctors first as this could result in internal bleeding.

5- TOMATOES sweet-tomatoes

Tomatoes contain lycopene  and this is responsible for the red pigmentation in the fruit. Oxidative stress contributes to the neurodegenerative diseases some of those diseases include Alzheimer’s, dementia and Parkinsons disease. lycopene protects the brain from free radical damage so therefore, reduce the risk of these diseases.

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