What we eat greatly affects our health, and experts recommend following a brain-boosting diet that ensures good memory, maintains cognitive functions, and promotes a happy and enjoyable life.
In fact, the brain requires a lot of fuel to function at peak efficiency, as it uses about 20% of the total calories consumed by the body. Therefore, to enhance cognitive functions, ensure you consume adequate amounts of the following nutrients:
1. **Walnuts:** Known to be excellent brain food, walnuts are rich in nutrients that benefit the brain in multiple ways. They are high in alpha-linolenic acid (a plant-based Omega 3 fatty acid) and polyphenolic compounds, which are important natural substances that combat oxidative stress, inflammation, and cognitive decline.
2. **Almonds:** Eating almonds helps increase levels of acetylcholine in the brain. With their vitamin B6, E, zinc, and protein content, almonds can improve cognitive functions by repairing cells and enhancing neurotransmitter levels.
3. **Cashews:** These nuts are vital for strengthening memory due to their richness in polyunsaturated and monounsaturated fats, which are essential for the production and strength of brain cells.
4. **Pumpkin and Flax Seeds:** These seeds are important for brain health, as they contain zinc, magnesium, and B vitamins that develop thinking skills and enhance memory.
5. **Sage:** Studies have shown that consuming sage improves memory and brain functions, increasing alertness and concentration. It is rich in antioxidants and contains vitamins K, A, C, B6, E, calcium, manganese, iron, zinc, and copper, making it an indispensable dietary choice for renewing memory strength.
6. **Blueberries:** Blueberries are an excellent source of antioxidants that support brain health and help delay short-term memory loss.
7. **Citrus Fruits:** Oranges, lemons, and other citrus fruits are rich in vitamin C, which is vital for keeping your brain agile and protecting it from stress, anxiety, depression, and age-related neurodegenerative diseases like dementia and Alzheimer’s.
8. **Broccoli, Cauliflower, and Cruciferous Vegetables:** Cruciferous vegetables are packed with vitamin K, which is key to boosting mental strength and cognitive functions. They are also rich in compounds called glucosinolates, which may delay the breakdown of the neurotransmitter acetylcholine.
9. **Fatty Fish:** Fatty fish like salmon, mackerel, and tuna are rich in Omega 3 fatty acids that help build cell membranes and improve memory and cognitive strength.
