Food and Diet that Helps Increase Memory and Brain Power


Researchers have studies food since ages, and it has always been a favourite topic. Lately, there has been a lot of momentum in determining whether certain healthy foods can help increase your memory and brain power or not? Eating a healthy diet has always been wise. But can certain foods and supplements actually make you smarter by increasing brain power? The concept of "brain food" is not new, and there is ample research to show that some foods can indeed maximize your brain's potential, make you more alert, enhance memoryand pervent or aleviate brain disease.

Food For Brain
The brain mainly uses carbohydrates for energy and omega-3 fatty acids for forming its cell structure. B vitamins play an essential role in brain function. In combination with folic acid, vitamins B6 and vitamin B12 help manufacture and release chemicals in the brain known as neurotransmitters. The nervous system relies on neurotransmitters to communicate messages within the brain, such as those that regulate mood, hunger, and sleep. In addition, foods rich in antioxidant nutrients, such as vitamin C and vitamin E and beta-carotene, help protect brain cells from free-radical damage. A balanced diet with protein, good fats and complex carbohydrates can balance the activity in the temporal lobes of the brain. Eating protein at every meal can help stabilize blood sugar levels and help prevent the brain fog that sometimes happens after high carbohydrate or high sugar meals.

The following list has been compiled from several sources, mainly the diet channel's article on brain foods. There would be many more foods that can be added to the list, but here are the top 10 which can be easily added to your daily diet that will boost your memory and help your brain function better.

Omega-3 fatty acids - To improve brain activity
Omega-3 fatty acids are a major component of the gray matter of the brain and can also improve brain activity. The fat in the brain is essential to proper nerve function, in nerve membranes, and as a component of brain synapses. Flax seeds, walnuts, olive oil, fish, tofu, beans and nuts are excellent sources of these fats, and you should include them to be at least 2% of your daily calorie intake.

Antioxidants - To Boost memory
Antioxidants in the diet also can improve memory by decreasing the free radical damage that can occur with age. Foods highest in antioxidants include fresh, colorful fruits and vegetables. Some of the best antioxidants are found in berries (such as blueberries, strawberries, raspberries and blackberries), spinach, Brussel sprouts, plums, broccoli, beets, avocados, oranges, red bell peppers and cherries. Eating many colors of fruits and vegetables ensures a wide variety of antioxidants to nourish and protect the brain.

Supplements - To improve memory, learning and verbal skills
Supplements that support memory include antioxidants such as alpha-lipoic acid, vitamin E and vitamin C. Ginkgo biloba is an herb that enhances circulation in the brain, which can improve memory and concentration. Phosphatidylserine is a nutrient that is found in food and in cell membranes in the body. In studies where it is given as a supplement, it increases the metabolic activity in the brain and improves memory, learning and verbal skills.

Spinach & Strawberries - Prevent age-related brain disease
Spinach helps protect the brain from oxidative stress while reducing the risk of suffering from an age-related decline in function, while just half a cup pf strawberries provides 70% of the Recommended Daily Value (RDV) for vitamin C. Both of these can increase your learning capacity and motor skills.

Egg yolks & Yellow-fin Tuna - Prevent Alzheimer's disease
A healthy benefit of egg yolks is that they contribute "Choline" to the diet, which is a component of two fat-like molecules in the brain that are responsible for brain function and health. Yellowfin Tuna is a rich source of omega-3 fatty acids, which keeps cell-membranes flexible and maximizes their ability to allow important nutrients in. Both of these have been said to prevent or aleviate age-related mental decline and Alzheimer's disease.

Cranberries - For memory and coordination
Cranberries can protect brain cells from free-radical damage and the tartness in the fruit can enhance your memory, balance and coordination. They also provide necessary antioxidants which keep you healthy and fit.

Raisin bran - Prevent migraines and headaches
Raisin bran provides carbohydrates, iron, B vitamins, folic acid, calcium and magnesium, which are all important nutrients for brain fuel, as well as health and vitality. In addition, magnesium is a mineral that helps relax blood vessels, preventing the constriction and dilation characteristic of migraine and tension headaches.

Yellowfin Tuna - Protects against Alzheimer's
Yellowfin tuna is a rich source of omega-3 fatty acids, which keeps cell-membranes flexible and maximizes their ability to allow important nutrients in. Yellowfin tuna is rich in the B vitamin niacin, which also protects the brain against Alzheimer's disease.

Kidney Beans - To improve cognitive function
One cup of cooked kidney beans contains almost 19% of the RDV for the B-vitamin thiamin, which is critical for cognitive function because it is needed to synthesize choline. Kidney beans are rich in inositol, which again improves symptoms of depression and mood disorders.

Sweet potatoes-Beetroot-Carrot- For nourishment of the brain
Tubers like sweet potatoes and beets are highly nourishing for the brain. They are rich in vitamin B6 as well as carbohydrates and antioxidant nutrients (vitamin C and beta-carotene), which not only purify the blood, but also help increase brain power significantly.

Spring is the best season to horde up on all these foods as fresh fruits cover the markets! So get out and do some serious grocery shopping for your brain! And I hop you'll remember to come back to this site every day after increasing your memory and brain power, right!?:


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14 comments :

Amy said...

that was highly informative! great for feeding the right food to my kids right from the start! thanks for all the info in one page mansi:)

-amy

Ben said...

That is a very informative post. I have been doing research on the natural foods we eat and it's surprising all the benefits we get from them. Thanks a lot for this post.

kamala said...

This is an awesome post Mansi.Enjoyed reading out to my kids.

Arundathi said...

Thanks - that was great

Roma said...

I am told by a friend who is a nutritionist that walnuts, almonds and most nuts are good for brain development. They are a must for growing up children.

Nice article, Mansi. Its important for all of us to know what to eat.

Mansi Desai said...

thanks so much guys! I'm happy you all enjoyed it...personally, I was very satisfied reading and writing about these foods because there's so much to gain with a little information!:)

Richa said...

look who's talking @ broccoli, i thot u did not like it....lol
nice article!

Kalai said...

Nice post, Mansi! Such useful information. Now, let's just hope I remember it all. Ha ha. :)

KayKat said...

I *knew* there was a reason I liked tuna, even if I didn't remember it :D

Dhivya said...

great post:)thnx

Annu said...

Thats a very nice info.....

LG said...

A very informative post, thanks for sharing.

supplements for brain said...

We always used to eat testy and delicious food, but never think about foods and diet that can help to increase our memory and brain power.

Anonymous said...

Such a informative post. Thanks.