Keep your mind sharp with these 7 brain-boosting foods

Mar 03, 2020
Blueberries can help maintain brain function and improve memory. Source: Getty.

Did you know that the brain actually needs certain nutrients to function, too? Antioxidants, essential vitamins and minerals and good fats not only provide energy, but also protect the brain from damage and memory loss. Let’s take a look at the top seven brain-boosting foods. 

Blueberries

Blueberries are rich in anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants are some of the most important nutrients as they act against both oxidative stress and inflammation — conditions known to contribute to neurodegenerative diseases like Alzheimer’s disease.

Turmeric

Curcumin — the active ingredient found in turmeric — has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there. Other brain benefits include memory improvement, the increase of serotonin and dopamine, and the delay of age-related mental decline.

Pumpkin seeds

Pumpkin seeds contain powerful antioxidants that protect the brain from free radicals (free radicals damage the growth, development and survival of cells in the body). These little green seeds also contain essential micronutrients such as zinc, magnesium and copper, all of which are great for brain health.

Walnuts

When people talk about brain foods, walnuts are often at the top of the list. Walnuts contain brain-boosting nutrients, such as vitamin E, healthy fats like omega-3 fatty acids and plant compounds, known to protect the brain.

Organic eggs

Organic eggs are a good source of a variety of nutrients known to boost brain health, including vitamins B6 and B12, folate and choline. Choline is an important micronutrient that the body uses to create a neurotransmitter that helps regulate mood and memory. Studies have shown that higher intakes of choline were linked to better memory and mental functions.

Matcha green tea

Matcha green tea has been found to improve alertness, memory and focus. A micronutrient found in the powder matcha, which is known as polyphenol, can reduce the risk of neurodegenerative diseases such as Alzheimer’s disease and protect the body against oxidative stress — an imbalance between free radicals and antioxidants in the body.

Oily fish

Oily fish are another good source of omega-3 fatty acids. Previous studies have shown that people with high levels of omega-3 fatty acids have increased blood flow in the brain.

Important information: The information provided on this website is of a general nature and information purposes only. It does not take into account your personal health requirements or existing medical conditions. It is not personalised health advice and must not be relied upon as such. Before making any decisions about your health or changes to medication, diet and exercise routines you should determine whether the information is appropriate in terms of your particular circumstances and seek advice from a medical professional.

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Do you eat any of these foods regularly?

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