There is no single almighty brain food that confirms to give you a sharp brain, just as there is no magic pill to prevent cognitive decline. As per the nutritionists and dieticians, the most important strategy to follow a healthy diet is that includes whole grains, fibers, lots of fruits, vegetables and legumes.
The effects of nutrients on memory, concentration, and brain health
If you want protein try to get it through plant sources and fish. Rather than saturated Fats choose healthy fats such as Canola and Olive Oil.
The overall scheme is rich in healthful components like Vitamin B, antioxidants, and Omega-3 fatty acids. These are known to support brain health and often referred to as food. Your brain can mentally function better if you are having a healthy diet on regular basis.
The abundant source of Omega-3 fatty acid that is healthy in unsaturated fats is linked to lower blood levels of beta-amyloid; the protein that forms damaging clumps in the brain of people with Alzheimer’s disease. Try to eat fish twice a week that are low in mercury such as Salmon, Cod, Canned light Tuna, and Pollack. If you are a vegetarian or vegan try to take prescribed Omega-3 supplement or Omega-3 sources such as Walnuts, Flaxseeds, and Avocado.
Nuts can improve memory and an excellent source of protein and healthy fats. There is an improved cognitive test score if consumption of Walnut is higher as per reports. Walnuts are high in Omega-3 called Alpha-linolenic acid (ALA) which is good to lower blood pressure and protects your arteries. That is good for the heart and brain as well.
Tea and Coffee
A short-term concentration boost that contains caffeine is just your morning small cup of coffee or tea. The people consuming higher levels of caffeine score better test of mental health as per the 2014 report of The Journal of Nutrition. Caffeine helps to solidify new memories.
Green and Leafy vegetables
Leafy plush vegetables such as Collards, Broccoli, Kale, and Spinach are rich in brain health. Nutrients such as Lutein, Beta Carotene, Folate, and Vitamin K are slowing the mental weakening.
As per research; Flavonoids-the pigment in the plants that give berries the brilliant hues that improve memory. Women’s who consumed two or more servings of Strawberry and Blueberry each week delayed the memory weakening up to two and a half years as per the study. The overall scheme is rich in healthful components like Vitamin B, antioxidants, and Omega-3 fatty acids. These are known to support brain health and often referred to as food. Your brain can mentally function better if you are having a healthy diet on regular basis.