10 Foods that Make You Wiser
Most plant-based products are a good source of essential nutrients that promote good health. However, when it comes to brain power, some really stand out from the rest. Here are the foods that can boost your memory and keep your mind sharp as you age.
Blueberries
Topping our list are blueberries. Animal studies suggest that the natural compounds in blueberries may protect the brain from oxidative stress and reduce the likelihood of Alzheimer’s disease. Blueberries contain the highest level of antioxidants among fresh produce. Antioxidants are important in eliminating the free radicals that cause brain damage. Blueberries are also high in vitamin C and other immunity-boosting nutrients.
Nuts and seeds
Nuts and seeds are good sources of vitamin E, which is linked to less cognitive decline among older adults. A study published in the journal American Journal of Epidemiology suggests that good intake of vitamin E may prevent mental decline, particularly among the elderly. A handful of pistachio, peanut, almond, cashew, walnut, flaxseed, sunflower seed, and other nuts and seeds can really improve your mental health to a great extent.
Avocado
Avocados are equally beneficial for brain health as blueberries. This fruit is very high in monounsaturated fats – good fats that contribute to healthy blood flow, which in turn contributes to healthy brain. However, avocado is quite high in calories so you may want to stick to a half slice daily, if you’re on a diet.
Whole grains
Like everything else in the body, the brain could not work properly without sufficient amount of energy. Whole grains are generally low in glycemic index (GI), which means they release glucose slowly into the bloodstream. This keeps you mentally alert throughout the day due to the steady supply of energy to your brain. Here’s the bonus – you are also less likely to feel hungry due to the high fibre content of whole grains.
Fatty Fish
Not all fats are bad for your health, particularly your brain. The good fats or omega-3 acids in fish are good for healthy brain function, better health, and well-being. Fatty fish include salmon, herring, trout, mackerel, sardines, kippers and pilchards. Non-fish sources include flaxseed, soya beans, pumpkin seeds and supplements.
Tomato
Tomatoes are high in antioxidants that combat free radicals in the brain, which have been linked to the development of dementia, particularly Alzheimer’s.
Broccoli
Broccoli is a rich source of vitamin K, which is known to enhance cognitive function. This vitamin plays a vital role in calcium regulation. It has been found that calcium vitamin K prevents the calcification or hardening of the arteries in the brain, allowing proper blood flow.
Sage
Several studies suggest that sage has powerful benefits to brain health. In 2003, British scientists found that sage can improve memory after showing that people who took sage capsules performed significantly better in a word recall test. This herb has also been found to be a potential treatment for Alzheimer’s disease after the Medicinal Plant Research Centre (MPRC) found that sage inhibits an enzyme called acetylcholinesterase (AChE), which breaks down the chemical messenger acetylcholine, increasing the risk of Alzheimer’s disease.
Dark chocolate
Dark chocolate has strong antioxidant properties and contain several natural stimulants, including caffeine which improves focus and concentration, and stimulates the production of endorphins – the ‘feel good’ chemicals in the brain.
Pomegranate
This tasty fruit boasts a high level of antioxidants that protect the brain from the damage of free radicals. Avoid commercially processed pomegranate juice because it is most likely to contain lots of sugar.
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