Your diet can have a major impact on how you prepare for a test or business meeting. While there is no “brain food” to protect against dementia or Alzheimer’s, a careful diet can help you get all the nutrients that you need to maintain your cognitive health and mood.
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These ten everyday brain-boosting items can help you keep your attention and memory sharp.
Walnuts
Although walnuts are the most beneficial nuts for brain health, all nuts can be. The brain health of infants has been shown to be linked to enhanced cognitive function in adults. Because of their high levels of DHA (a type of omega-3 fatty acids), they can prevent or mitigate age-related cognitive decline. In 2012, research showed that walnuts can improve inferential thinking.
Celery
Celery is more effective than celery when it comes to mental strength. Luteolin, which is a component of celery, has been shown in studies to reduce inflammation and slow down cognitive decline. Researchers also found that luteolin protected the brains of aged mice. Celery’s benefits don’t require you to eat a large piece. You can simply throw a few pieces in a soup or chicken salad for a tasty and quick meal.
Oily fish
There are many sources of omega-3 fats. However, the richest supply can be found in oily fish like salmon, herring, pilchards and kippers. Additionally, the omega-3 fatty acids found oily fish are easily available because they are already in use.
A diet rich in EPA or DHA is thought to help with stress management and increase in the brain chemical serotonin, which can be linked to happiness. A recent American study suggests that high levels of omega-3 may help prevent Alzheimer’s disease.
Tomatoes
Lycopene, an antioxidant that is potent in tomatoes, can help to protect cells against the damage caused by free radicals. Additional beneficial substances found in tomatoes can help your brain function and health.
One 2013 study showed that choline, a vitamin B-group ingredient, improves short-term memory and learning. It also controls sleep. Alpha-lipoic acids, found in tomatoes, may protect brain tissue and delay the onset of Alzheimer’s disease.
Pumpkin seeds
Pumpkin seeds are one of the best sources of brain nutrients. These delicious morsels are rich in Omega-3 fatty acid, which can help boost brain health, memory, growth, and mental health. High concentrations of magnesium and zinc, which are said to calm the mind, as well as zinc, which can improve concentration and memory, are also found in these tasty morsels.
A single handful of pumpkin seeds provides 50 percent of the daily zinc requirements (8-11mg per person). A 2011 study revealed that zinc plays a critical role in the regulation of the brain’s ability to remember and to regulate cognition.
Broccoli
Sulforaphane is a chemical found in broccoli and other cruciferous vegetables. It has been proven to help the brain in its regeneration and repair of nerve tissues. A 2017 study also showed that sulforaphane had powerful anti-inflammatory, antioxidative stress and anti-neuronal deaths effects against common neurodegenerative conditions.
Vitamin K, found in broccoli, may also have anti-effects. This vitamin can help to increase cognitive abilities. A 2008 study found that Alzheimer’s patients consume less vitamin K than the general public. This highlights the need to continue research on the effects of vitamin on brain health.
Eggs
Despite its humble appearance, the egg is a nutritional powerhouse. A new Finnish study has shown that eggs are good for your brain. This is due to the presence of choline. Researchers in Finland have studied over 2,500 men’s diets for almost two decades. Researchers in Finland found that people who ate less than one egg per day had no higher risk of developing Alzheimer’s or dementia. The reverse was true. In cognitive tests that followed, it was found that those who ate eggs more often did better than those who ate them less often.
Sea vegetables
 You can get good vitamin B12 from marine vegetables like nori (the seaweed sheets that are used to wrap sushi). Sea vegetables are a good source of iodine.
Because it is a rare dietary source, table salt is fortified by iodine in order to prevent widespread deficiency. It was discovered in 1920 that adding iodized salt (to table salt) increased the average intelligence of the United States. The amino acid taurine, found in nori, promotes well-being and contentment. It is often called “nature’s Vellum” because it increases the production of GABA neurotransmitters.
Beets
Beets are rich in dietary Nitrates, which help open blood vessels. This may allow for more oxygen-rich blood to be delivered to the brain and other areas of the body that need it. Recent research also showed that elderly hypertensive seniors who consumed beet juice experienced an improvement in their mental abilities.
Pre-exercise, beetroot juice is added to the diet. This results in brain connections that are similar to those of younger people. A 2010 study also found that beetroot consumption has been associated with increased blood flow to the brain.
Beans
Beans may be good for your brain, as they contain complex carbs and proteins. They also contain omega-3 fatty acid for healthy brain function. Beans also help to keep the brain fueled with glucose. Garbanzo beans (also known as chickpeas) are a great source of magnesium. They also relax blood vessels, increasing blood flow to the brain, and also provide an excellent source for magnesium.
