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Mental Health

    can Foods Improve Your Brain and Memory?

    Aug 17, 2020

    What Are Some Foods Vitamins and Minerals for Improving Your Brain and Memory?

    If you have some issues related to the brain and memory, there is nothing to worry about. We have got a lot of foods, vitamins, and minerals that can help you let your brain function at its best. 

    So, let’s get the ball rolling: 

    • Fatty Fish
    Fatty fish often stands at the top of the table when we talk about the improvement of the brain and memory. Some of the best types of fishes that can have a positive effect on your mind are salmon, trout, sardines, etc. It’s because all of them are rich sources of omega-3-fatty acids. 

    Do you know about 60% of our brain is made of fats? And out of that 60%, half of those fats are omega-3 kinds. Omega-3-fatty acids are needed for building both brain and nerve cells, and these fats are not less than necessary for learning as well as for memory. Another study proved that the use of omega-3s is associated with impairments and depression. In short, fatty fish is one of the most useful sources to improve your brain performance. 

    • Coffee and green tea
     We recommend you use coffee or green tea in the morning to make sure your brain performs in the best possible fashion. There are basically two components that are present inside coffee, caffeine and antioxidants – which have proved to be magical for memory and the brain. Not only the caffeine has various positive effects on the brain, but it includes: 

    Increased Alertness: Have you ever heard about adenosine? The presence of caffeine can block adenosine that is responsible for sleeping.

    Improved Mood: Serotonin is responsible for giving you a “feel-good” factor, and the presence of caffeine can help your body release neurotransmitters like these.
     
    Sharpened Concentrations: A research was conducted a couple of years ago, which proved that individuals who drink green tea or coffee in a recommended amount throughout the day perform their brain tasks much better than those who don’t have those coffee and green tea. One more thing, coffee, and green tea have high concentrations of antioxidants, which is another reason for improved brain functionality. 

    • Probiotics 
    It’s scientifically proved that the intestine and brain are connected both physically and mentally. Whenever there is a change in the gut, it’ll be affected to the brain. 
    Stress, anxiety, and depression are some of the issues that are associated with the brain, and probiotics can help improve these conditions. 

    People who use probiotics can help you improve overall health and mood. According to research, probiotics can reduce negative thoughts, which is why it is known to have a good effect on brain and memory. 

    • Vitamins and Minerals 
    Whether you need to improve your intellectual abilities or you want to have a good impact on your memory, vitamins and minerals can play a significant role for you. 
    Vitamins and minerals like omega-3 fatty acids, B vitamins, vitamin K, Vitamin E, lycopene, zinc, and many more are there to enhance brain functionality.
     
    As all of these vitamins and minerals can boost the body’s energy, so they are absolutely perfect choices to make sure you take your brain abilities to the next level. 
    Anxiety and depression can cause damage to your brain, and almost all of these vitamins and minerals can induce a good sleep that can help you get rid of problems and issues related to brain health. 

    • Dark Chocolate 
    Dark chocolate does have brain-boosting compounds such as flavonoids, caffeine, and antioxidants, which is why you can consider it a perfect food for the enhancement of your brain memory. Flavonoids are those plants compounds that gather in a specific brain area that is associated with learning and memory. So, enhancement can be expected in brain memory because of the use of dark chocolate. 

    There was a study conducted in which individuals were given dark chocolates, and they performed better in terms of mental tasks that involve memory. So, it proves how useful dark chocolate can be for the brain as well as for memory. Dark chocolate is also one of the best foods you can try as a mood booster. 

    • Blueberries 
    Blueberries are known to provide so many health benefits, but some of them are specifically related to the brain and memory. Blueberries do have presence of anthocyanins, and these anthocyanins have an anti-inflammatory and antioxidant effect.

    If you are suffering from stress, antioxidants can help you get rid of it. Moreover, these antioxidants are also responsible for fighting against neurodegenerative diseases. 
    A study has proved that the antioxidants that are present inside blueberries accumulate in the brain to have an improvement in the communication between different brain cells.
    You can use blueberries during breakfast, or you can add them to your smoothies to get maximum advantages out of them. 

    • Nuts
    Nuts are one of the most ingeniously beneficial foods you can use for the improvement of your heart health. Heart health is also associated with a healthy brain, so nuts can do wonders for the brain. Nuts are loaded with healthy fats, antioxidants, vitamin E, and many other useful ingredients that can have a positive effect on your mental health and memory-related issues. 

    Free radicles can damage mental health, but nuts have vitamin E, so you can rely on them to slow down the mental decline. Out of all the nuts we have, walnuts are best for brain function because of the presence of omega-3 fatty acids. 

    • Eggs
    Vitamin B6, B12, and folate can prove to be wonderful for brain health. Eggs do have all of them, which is why they are considered one of the best foods to try for mental health. Eggs are also loaded with choline, and choline is a micronutrient that is used by the body for the production of acetylcholine. Because of the presence of acetylcholine, eggs can regulate mood as well as memory. 

    Usually, we don’t eat foods that are rich sources of choline, so you can eat eggs in order to satisfy your body’s choline need. Egg yolk is also one of the most concentrated sources of this nutrient. 

    B vitamins are also great for health because they can slow the progression of mental decline, especially in elderly people. Folate and B12 are some of the most sensational vitamins to deal with anxiety and depression. 

    • Water
    Have you ever considered the percentage of water inside your brain? If yes, it’s 80% of water. The brain needs water in order to have a delicate balance between water and other elements to make sure it can work at an optimal level.
     
    People who don’t drink enough water often seem depressive and irritated, and it’s just because of dehydration. So, if you are someone who wants to improve your brain’s efficiency, try drinking water more often than not.
     
    Dehydration is one of the main reasons for short-term memory function as well as for the recall of long-term memory. Even if there is a 2% decrease of water inside the brain, issues like memory impairment can be there. Basically, the brain uses water as a nutrient to work, and it’s best, so you better drink water to keep yourself away from brain-related issues. 

    Bottom line
    Listed above are some of the most exceptional foods, vitamins, and minerals you can try to improve your brain health and memory. So, which one of the aforementioned options you liked the most?