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12 Best Foods for a Powerful Brain and Memory

  • 5 min read

 

You were walking down the street and someone smiled at you. You acknowledge the person by face but you kept thinking about their name but you can’t recall it. Does this scenario sound familiar?

Forgetting names can be quite a common occurrence and a usual thing especially as we grow up. We tend to forget small things or our mind’s processing starts to slow down. This is because we lose brain cells from time to time. Research has shown that they may even start to deteriorate more if we are in stressful situations, follow disorganized sleeping patterns or indulge in an unhealthy food routine.

Today, let’s discuss the best foods to help achieve a powerful brain and memory. You’ll be surprised that most of these foods are within reach which you can start including in your daily meal.

 

1. Avocado

 

Sliced Avocados on a wood surface

 

Avocados can help improve blood flow and oxygenation to your brain. Eating a daily avocado may also produce a rise in lutein levels. Lutein is a pigment commonly found in fruits and vegetables. It is a known protector of eye health, and now it’s being studied for its benefits to the brain and cognitive health as well. It also has carotenoids. Carotenoid is known for its ability to accumulate in the eyes, blood, and brain. Avocados are also rich in antioxidant and anti-inflammatory properties.

 

2. Beans

 

a bowl of beans with a spoon

 

Beans stabilize glucose (blood sugar) levels. The brain is dependent on glucose for fuel and since it cannot store the glucose, it relies on a steady stream of energy which beans can provide. Most types of beans will do but lentils and black beans are highly recommended, at least 1/2 cup daily.

 

3. Blackcurrants

 

Blackcurrant plants and fruit

 

Blackcurrants are a rich source of antioxidants called anthocyanins. Anthocyanins are naturally found in many foods that are red and purple, especially berries like blackcurrants. Anthocyanins are excellent for helping to lower inflammation, fight high blood pressure, and more. According to a study published in the Journal of Functional Foods in August 2015, blackcurrant extract revealed good effects in enhancing cognitive performance, attention, response time, memory, and cognitive flexibility and mood.

 

4. Blueberries

 

A bowl of blueberries

 

Blueberries are also a rich source of anthocyanins. They have long been linked to supporting brain functions and improve memory. The antioxidants in blueberries help benefit the brain by aiding brain function and delaying mental decline. There has also been research conducted stating that they appear to benefit aging neurons, leading to improvements in cell signaling.

 

5. Broccoli

 

A platted Broccolli

 

This is considered by many to be the ultimate brain food. Broccoli has high levels of vitamins, antioxidants, essential compounds and fiber. Its rich reserves of nutrients also make it one of the best foods for your brain. If you are battling forgetfulness and absent-mindedness on a daily basis, here are some reasons to chow down on broccoli. Broccoli is also a good source of lutein. It can also help sharpen and enhance your reasoning ability.

 

6. Dark Chocolate

 

 

a pile of chocolate bars and nuts

 

Eating dark chocolate produces endorphins that can make a person feel happy. They may also contribute to pain relief and the negative effects of stress. Chocolate is a top dietary source of tryptophan, an amino acid precursor to serotonin, the neurotransmitter of happiness and positive mood. Dark Chocolate, specifically, contains phenylethylamine, a compound called the ‚Äúlove drug‚ÄĚ because it creates a brain buzz said to be similar to being in love. It also contains some caffeine, a known brain booster that in low doses may help support memory, mood, and concentration.

 

7. Eggs

 

White and brown eggs

 

Eggs are known to be a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory. Moderate consumption is encouraged when eating eggs as too much is always bad.

 

8. Pumpkin Seeds

 

A bowl of pumpkin seeds

 

Pumpkin seeds may be small, but they are packed full of valuable nutrients. Pumpkin seeds are rich in Omega 3 fatty acids, which have been acknowledged for their benefit to healthy brain development and aiding in memory and supporting mental health. Consuming a small number of pumpkin seeds can provide you with a substantial quantity of healthy fats, magnesium, and zinc which are essential in brain functioning.

 

9. Sage

 

A bunch of sage leaves

 

Sage may possess memory-enhancing properties. Research has suggested that it may work by protecting acetylcholine, a chemical messenger in the brain that’s critical to memory. You can add sprigs of the herb to omelets, tomato sauce, butternut squash, roasted chicken or pork. You could even steep two teaspoons of dried sage in boiled water for a strong cup of tea that provides a therapeutic dose.

 

10. Tomatoes

 

A bunch of Tomatoes

 

Tomatoes are low in fat, high in fiber and a source of many vitamins and minerals with very little calories. They are also a good source of Lycopene. Lycopene is a powerful antioxidant that has been shown to be a ‚Äėbrain boosting‚Äô food. Chemicals like lycopene may help support blood pressure.

 

11. Walnuts

 

A bowl of Wallnuts on a wooden table

 

Walnuts have a significantly high level of DHA which is a type of Omega-3 fatty acid. DHA has been shown to help support brain health in newborns, improve cognitive performance in adults, and be beneficial towards age-related cognitive decline. It may also have a positive effect on the mood. Like many antidepressants, walnuts work to boost the brain’s serotonin levels. The healthy oil also works at lowering cholesterol.

 

12. Wild Salmon

 

Sliced salmon with surrounded with some vegetables

 

Salmon is also a great source of Omega 3 fatty acids including both EPA and DHA. Long-term consumption of adequate DHA has been linked to improved memory and improved learning. As brain food, wild salmon can be a great equalizer when it comes to educational performance.

There are many ultimate brain food options that you can try which are easily accessible through supermarkets and grocery stores. If these food options aren’t to your liking, there is another, convenient way to receive the brain boost that you desire.

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