food and brain improvement!
- Dietitian.Lauren Hmede
- Apr 20, 2019
- 2 min read
7 Foods that May Boost Your Brain Power
Intelligence, memory and learning rely on many things including physical activity, sleep and food.
There are many food that have been linked to improved brain function and promote long term brain health. These food unfortunately have not been approved in controlled studies.
Blueberries
Flavonoids in blueberries are the pigments responsible for giving fruit its colour. They improve memory, learning and general thinking, while slowing down the age-related decreases in mental ability and memory. Blueberries are chock full of flavonoids. You can enjoy them as fruit snack or even as breakfast with oatmeal.
Olives
Mono-unsaturated fatty acids in olives have been linked with less brain deterioration as they are incorporated into all cells and promote oxygen transport into brain.
On the other hand, saturated fatty acids may harm brain cells and lead to deterioration.
You can enjoy olives with food and meals in addition to pizza and appetizers.
Nuts
Nuts are good source of both mono-unsaturated fatty acids and vitamin E both of which may protect the brain from degenerative diseases, like Alzheimer’s as they work as antioxidant and fight oxidative stress and free radicals. Avoid nuts eating if you are allergic!
You can enjoy nuts as snack or with breakfast or even with all meals but be careful bout portion size as they are full of calories and can lead to weight gain!
Fish
Fish has been linked to many brain health benefits. For one, eating fish regularly seems to have an effect on brain size (mass). Regular consumption of fish may also slow the brain aging process. Omega-3 in fatty fish may help enhance problem solving, concentration, and memory. You need to consume fish as 2 servings per week to improve brain and overall health unless you are allergic then you can choose other omega-3 sources like olives, olive oil, avocado and nuts.
Chocolate
Dark chocolate may increase blood flow to the brain, and improve thinking and mood this is due to cocoa flavanols: phytonutrients found in cocoa beans and caffeine do the trick. You can add one ounce of dark chocolate as snack and brain booster.
Avocado
Avocadoes are naturally rich in healthy fats (omega-3 fatty acids), which may improve blood flow to the brain and as a result it improves brain function. You can use avocados in toast or with honey as a small dessert.
Eggs
Men need 550 mg of choline and women 425 mg according to the Institute of Medicine. Fortunately, choline is available in eggs as 200 mg per one serving egg which meet needs of children up to age 8 years. It has been linked to improving and developing memory center which is a process that occurs during the first 6 years of life.
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