It doesn’t need to be explained that our body ages with time. And this also includes the brain. But researchers have made some fascinating discoveries of late.

It is found that there are some foods which can help in slowing down brain aging and enhance its powers.

Brain Foods

 

Brain Foods

So which are these foods? Here is a list of 5 brain-healthy foods which you should eat regularly.

1. Fish

You must have probably heard it from early childhood. That’s why your mom used to give you the fish oil supplements.

Tuna, mackerel, and salmon are among the best foods for your brain and heart. They are rich sources of omega-3 fatty acids. They also contain a special compound called DHA, a type of omega-3.

Researchers believe that the DHA is required in the brain for normal neuron functioning.

When you eat more fish, you will be reducing the amount of red meat on your plate. You will also be eliminating other types of proteins which are packed with harmful saturated fats.

2. Eat More Nuts & Seeds

Rich in vitamin E, nuts and seeds are powerhouse of antioxidants and energy. High amounts of vitamin E have been found to help in fighting cognitive decline associated with aging.

All you have to do is add 1 oz of any types of nuts to your daily diet and you will soon notice significant improvement in your brain power and memory. The best examples of these foods include:

  • Walnuts
  • Brazil nuts
  • Almonds
  • Hazelnuts
  • Cashews
  • Flax seed
  • Peanuts
  • Sesame seeds
  • Sunflower seeds

3. Eat More Berries

Blueberries are called ‘brain berries’ by Dr. Steven Pratt, who is the author of Superfoods Rx: Fourteen Foods Proven to Change Your Life.

He quotes a study involving animals in which it was shown that these berries have brain protective properties against oxidative stress. The study also indicates that the berries can help in reducing aging-related conditions like dementia and Alzheimer’s disease.

Eating blueberries help in improve your motor skills and learning capacities. You should take at least a cup of the berries every day. It doesn’t matter whether they are frozen or fresh.

4. Avocados

The avocado pulp is rich in vitamin E, which is a powerful antioxidant.

Studies show that vitamin E and vitamin C are both great for reducing the development of Alzheimer’s. Avocados also contain good amounts of vitamin C.

Brain Foods

5. Walnuts

Walnuts have a special place in the world of brain foods. They are great for overall brain health, but have special memory-boosting powers. Besides, walnuts are also considered excellent foods for improving heart health.

All you have to do is to snack on these nuts to fight your midday cravings. You can also add them to your salads or oatmeal.

6. Sage

Sage is another well known brain food. This has also been proven in studies.

According to a study in the Pharmacological Biochemical Behavior, sage is good in improving cognitive markers. The study noticed significant improvements in cognitive test performance after the subjects were given sage-oil extract.

Sage is rich in special compounds that help in preventing acetylcholine breakdown. This neurotransmitter is required in processes involving the memory and learning. You can add sage to different types of recipes.

7. Eggs

Simplest of foods, you can add eggs to your everyday diet without any difficulty. They contain high levels of choline. This compound works as a precursor for the neurotransmitter, acetylcholine. It helps in boosting memory.

It will be best to consume eggs for breakfast to boost your cognitive abilities. This has also been suggested by Swiss researchers.

References:

http://www.shape.com/healthy-eating/diet-tips/11-best-foods-your-brain

http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods

http://www.health.com/health/gallery/0,,20434658,00.html

http://www.webmd.com/diet/eat-smart-healthier-brain