The primary brain cells, or neurons, are impacted by the food you eat. An unhealthy diet high in fats and sugars damages the brain's neurons by causing inflammation and prevents the growth of new ones. This may have an impact on how the brain functions and play a role in mental illnesses like depression.
On the other hand, a diet rich in good nutrients, like omega-3 fatty acids, is advantageous for the health of the brain. Such a diet promotes the growth of new neurons, which enhances cognition, focus, and memory. Hence, a balanced diet makes the brain healthy, so we should all be conscious of what we eat.
Improving memory and cognitive function can be crucial in our daily lives, especially as we age. The good news is that eating the right kinds of food can help enhance brain function, and also help to protect against age-related cognitive decline. In this article we list eight foods that you can eat daily to help improve your memory and cognitive function.
8 Foods to boost memory and cognition:
Adding blueberries to your daily diet can do wonders for your brain. They contain antioxidants that help to protect the brain from oxidative stress and reduce inflammation. Additionally, the flavonoids in blueberries specifically target areas in the brain that are associated with memory and learning.
Walnuts are a great source of omega-3 fatty acids, which are essential for brain function. They also contain vitamin E, which is another powerful antioxidant. Studies have shown that including walnuts in your diet can improve memory, learning ability, and cognitive function.
Turmeric is a spice that contains curcumin, a compound that has anti-inflammatory and antioxidant properties. Studies have shown that curcumin has a positive effect on memory and cognitive function. Turmeric can be added to soups, stews, or smoothies for an easy daily addition to your diet.
4. Leafy Greens
Leafy greens such as spinach, kale, and collard greens are rich in nutrients that are essential for brain function. They contain vitamins A, C, and K, as well as folate, which is important for brain development. Additionally, they are high in antioxidants and anti-inflammatory compounds.
Avocado is a source of healthy monounsaturated fats, which are good for brain function. They also contain vitamin E, vitamin C, and antioxidants that can help to protect the brain from damage. Avocado can be added to salads, enjoyed as a snack or used to make guacamole.
Salmon is a fatty fish that is rich in omega-3 fatty acids, DHA, and EPA, which are important for brain health. Studies have shown that eating salmon regularly can improve memory and cognitive function, especially in older adults.
Eggs are an excellent source of choline, which is important for cognitive function. Choline is involved in the development of the brain and the production of neurotransmitters. Eggs can also provide protein, vitamin D, and B vitamins.
8. Dark Chocolate
Dark chocolate contains flavonoids, which have been shown to improve cognitive function. They also contain caffeine and theobromine, which can help to improve alertness and mood. Dark chocolate can be enjoyed as a snack, or in baked goods like brownies or muffins.
In conclusion, eating a healthy and balanced diet can help to enhance memory and cognitive function. Adding these foods to your daily meals can provide essential nutrients that support brain health and protect against age-related cognitive decline.
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