Introduction
Just as there is no magic pill to prevent cognitive decline, there is no single ‘right‘ all-powerful brain meal that can guarantee that you will remember where you had put your keys.
However, in terms of cognitive health, the best method for supporting memory and brain function is to adopt a balanced eating pattern that includes plenty of fruits, vegetables, legumes, nuts, and whole grains.
There is good evidence that choosing healthy fats (such as olive or canola oil) over saturated fats may offer health benefits, as well as promote normal functions of the brain.
According to research, eating certain foods (and avoiding others) can slow brain ageing by 7.5 years.
The best menu for the brain is those foods that encourage good blood flow to the brain — much like what you’d eat to protect your heart and blood vessels.
This blog will show you which foods are high in important nutrients which may help you with better cognitive function, memory, and alertness.
Load up on green, leafy vegetable
As per research, one serving of greens a day may help delay cognitive decline.
Leafy green vegetables are super-foods that are high in vitamin K, lutein, folate, and beta carotene, all of which are can support both short – and long-term brain functions.
Cruciferous vegetables, such as cabbage, broccoli, or cauliflower are full of B vitamins that help fight the natural degradation of the brain.
Have fatty fish once a week
According to studies, eating fish may be great for preventing Alzheimer’s disease and dementia as it is full of omega-3 fatty acids.
Taking higher levels of omega-3 fatty acids are beneficial to the hippocampus, which is linked to learning and memory.
Fish oil helps to keep the brain from shrinking as you get older, and the anti-inflammatory substances in fish have been shown to protect cells from damage and death.
If you don’t like fish, discuss other food options or supplementation with your doctor.
Make berries and cherries your sweet treat
Berries are considered one of the best foods for enhancing the functioning of the brain.
These are a source of flavonoids, the natural plant pigments that give berries their vibrant colours that have been shown to aid memory.
They stimulate the production of new brain cells. Research has discovered that eating two or more servings of berries — especially dark ones such as blackberries and blueberries, as well as cherries — could postpone memory loss by up to two and a half years.
They’re also a tasty treat to include in one’s daily meal plan!
Tea and coffee
According to a slew of recent research, one cup of coffee or tea a day may do more than just improve mood—it may also help keep your brain healthy and perform better on mental function tests.
These beverages have been associated with increased alertness of the brain and protection against depression, Alzheimer’s disease, and Parkinson’s disease.
While caffeine overdose is unquestionably harmful to overall health, studies have revealed that people who routinely drink tea and coffee have better-organised brain regions — and this is associated with improved cognitive function – as compared to non-tea drinkers.
According to recent research, caffeine may also aid in the consolidation of new memories.
Snack up on walnuts
Well known for their positive impact on all aspects of health, consuming nuts can also affect cognition and Alzheimer disease progression.
Substantial evidence from animal and human studies suggests that dietary consumption of nuts, especially walnuts, can improve cognitive function.
Walnuts are full of healthy fats, vitamins, and proteins, and are also excellent sources of omega-3 fatty acids as well as polyphenols which are considered critical brain foods to counteract oxidative stress and inflammation, two drivers of cognitive decline.
Final thoughts
Nutrition is essential to improve your memory, attention, focus, and more.
Eating a brain-boosting diet can have a positive effect on the structure of the brain, possibly helping to protect against cognitive decline as you age.
As an add-on, make a habit of taking preventive health checkups as they can help you in getting a complete insight into your health.
This will also help you with taking measures to promote your overall well-being.