Foods which are rich in omega-3 fatty acids and antioxidants can promote our brain health and memory, studies say.
Five types of food mentioned as below are all great sources of those compounds which can effectively boost our memory and brain functions.
Walnuts contain high amounts of antioxidants, which are believed to help combat the damage to DNA of brain cells caused by free radicals in our bodies.
In fact, a 2009 study’s result in the Journal of Nutrition showed that including walnuts in our daily diets lower signs of aging in the brains of old rats by 2%.
Also, a study conducted by the International Conference on Alzheimer’s Disease in 2010 reported that mice with Alzheimer improved memory, learning and motor coordination after eating walnuts.
Carrot is a very popular vegetable type that’s not only good for the eyes but also good for our brains.
According to a 2010 study published in the journal Nutrition, carrots contain high levels of luteolin, which could mitigate age-related memory deficits and brain inflammation. In the study, mice supplemented with 20 milligrams of luteolin in daily diet had shown a reduction in brain inflammation. The compound also improved the mice’s memory to the level of the younger’s.
Supplementing your daily diets with some vitamin-rich berries is also a great idea if you want to boost your memory.
According to a study’s result published in 2010 in the Journal of Agricultural and Food Chemistry, daily supplements of wild blueberry juice for 12 weeks improved better learning and recall abilities in nine older adults who had slight memory problems, compared to another similar group that didn’t take the supplements. The group adding blueberry in their diets also showed a reduction in symptoms of depression.
A study published in the journal Archives of Neurology in 2005 found that people at the age 65 and older eating two meals of fish a week during six years reduced their cognitive decline symptoms by 13%, compared to people who didn’t include fish in their diets regularly. People who had one meal of fish a week decreased cognitive decline by 10 percent.
Fish is also a rich source of vitamin B12 which may help protect against Alzheimer’s disease, following a 2010 study published in the journal Neurology.
#5 Coffee and tea
Coffee and tea are more useful than just to keep you awake in the morning. Many studies have proven that they may mitigate Alzheimer’s disease and enhance cognitive function.
A study published in 2010 in the Journal of Alzheimer’s Disease showed a stagnation of developing Alzheimer’s disease in mice that were genetically engineered to develop Alzheimer’s disease after being given caffeinated coffee. Based on the findings, coffee could serve as a therapy for people who had Alzheimer’s disease, the researchers said.
Tea showed its protective function to the brain as well. According to a 2010 study in the Journal of Nutrition, Health and Aging which observed 716 Chinese adults at the age 55 and older, tea drinkers archived better results on memory tests and information processing tests than non-tea drinkers.