Everything you do to help keep yourself healthy, from working out to healthy eating, improves your brain. In fact, studies show that exercise boosts cognitive thinking. As you age, memory often slows and those simple words seem illusive. Taking even more action can help ensure this doesn’t happen. There are foods that boost your memory that may already be part of your healthy diet, but by increasing the amount you eat each day, it helps ensure better brain health and keeps your mind alert and enjoying a good memory no matter what your age.
Try some extra spice for better brain health.
You may have already heard of using turmeric to boost your brain functioning. It’s become quite popular, particularly with elderly people and those suffering from early onset Alzheimer’s. There are a lot of studies showing that the component curcumin found in turmeric, which is both anti-inflammatory and antioxidant, can actually enter directly into the brain and benefit individual cells. Other studies show it may benefit memory and the brain by preventing or clearing amyloid plaque that’s associated with Alzheimer’s. Pair it with black pepper for a boost in its effectiveness. Sprinkle some cinnamon on your oatmeal to get more alert and fight inflammation. Just smelling it has been shown to help brain functioning.
Don’t forget to consume lots of Omega-3 fatty acids.
Your body and brain requires a balance of Omega-6 fatty acids to Omega-3. A ratio of 4 parts Omega-6 to 1 part Omega-3 is ideal. Unfortunately, the American diet is closer to between a 12 to 1 ratio and a 25 to 1 ratio. That imbalance takes its toll on your brain. It can cause aggression, depression and decline. The brain needs fat to function. About 60 percent of the brain is fat and half that amount is Omega-3 fatty acid. It’s a primary building block of the brain. Lack of Omega-3 has been related to age related decline and even Alzheimer’s. Make sure your diet contains fatty fish like salmon, walnuts, eggs, chia seeds, flaxseed and other food high in Omega-3.
Eggs not only help boost Omega-3, they provide choline.
Choline helps boost your memory, but eggs also provide other B-vitamins that aid in brain functioning. While walnuts are a good source of Omega-3 fatty acids,, they and other tree nuts contain nutrients that also aid in cognitive functioning. There are many studies that show the benefits of eating nuts frequently and one of those is improved memory. Grab some red and orange peppers or citrus for added vitamin C. It’s an antioxidant that also protects the brain.
- You may already know that caffeine from coffee helps the effectiveness of a workout and improves your mood, but did you know that green tea is even better. It has other components like L-theanine that keep you alert AND relaxed. Green tea’s polyphenols and antioxidants help protect and boost memory.
- Make sure seeds are part of your trail mix. They contain oodles of nutrients for brain health. Small dark chocolate chips can be, also. The flavonoids in dark chocolate improve memory and your mood.
- Eat those green veggies, especially Brussels sprouts and broccoli. They contain anti-inflammatory nutrients. Inflammation is directly linked to Alzheimer’s and dementia.
- Blueberries and other purple or blue fruits and vegetables should be part of your meal. The blue comes from anthocyanins that are antioxidant and anti-inflammatory. They help boost memory and lower the risk of short-term memory loss.