'A sad, but true, fact of human existence is the inevitability that our minds will decline as we age. Over the course of our lives, our cognitive abilities peak, plateau, and eventually begin to dip as we reach certain age milestones; Although keeping physically active, socializing with friends and family, and engaging in intellectually stimulating activities like reading and puzzles are among the ways to keep the mind as sharp as a tack, the foods we eat will also provide an extra edge for cognitive function. 1.Fatty Fish Omega-3 fatty acids are powerful brain food. Found in seafood and shellfish, the best sources of omega-3s are fatty fish like salmon, tuna, herring, mussels, anchovies, sardines, mackerel, and trout. As adults, our brains continue to benefit from omega-3 fatty acids. Taking a daily fish oil supplement for 35 days resulted in a sizeable boost to cognitive performance, attention, and reaction time compared with a placebo. 2.Berries An abundant source of antioxidants and phytochemicals, berry fruits are excellent brain foods. Enriched with anthocyanins, caffeic acid, catechin, quercetin, kaempferol, and tannins, berries not only protect the brain from neurodegenerative diseases but also improve memory, learning, and overall cognitive abilities. Strawberry, blueberry, blackberry, mulberry, huckleberry, and other types of berry fruits alter how neurons in the brain communicate 3.Nuts Nuts are rich in nutrients, protein, fiber, vitamins, antioxidants and other phytochemcials that contribute to metabolic and heart health. Generally, all kinds of nuts – cashews, peanuts, almonds, walnuts, and pecans, to name a few – contain monounsaturated and polyunsaturated fatty acids that improve insulin sensitivity, reduce the risk of cancer, and lessen chronic inflammation. And keeping your cardiovascular system in good working order has been linked to better cognitive function today and later in life. 4.Turmeric Curcumin in turmeric is incredibly good for the brain. Numerous studies have found that it protects against the onset of Alzheimer’s disease by crossing the blood-brain barrier to ease oxidative stress, neutralize free radicals, inhibit pro-inflammatory enzymes, and delay the degradation of neurons. Most significantly, it clears away beta-amyloid plaques in the brain – one of the hallmarks of developing Alzheimer’s disease. 5.Cruciferous Vegetables Of the Brassica family, cruciferous vegetables like broccoli, kale, collard greens, brussels sprouts, and bok choy provide a good source of vitamin K – a key nutrient for brain cell signalling. A fat soluble vitamin, vitamin K is essential for the formation of sphingolipids – a type of fat found in abundance in brain cell membranes. Interestingly, consuming a vitamin K rich diet may help to reverse the effects of impaired memory function. 6.Coffee Life-long coffee drinkers take note, drinking a few cups of joe each day has major benefits for brain health. Although coffee is a good source of several antioxidants, it is the caffeine in coffee that is good for your grey matter. Caffeine impacts the brain in several ways. It increases alertness, which improves reaction time, visual attention, and passive learning. When consumed in moderation, it boosts mood and decreases the risk of depression.'
Tags: healthy lifestyle , mental health , brain , health tips , mood , natural ways , Brain development , Moody , how to improve your memory , foods good for brain
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