do that? Truth be told, our bodies age with age. We need specific smart foods and drinks in our diet.

I will list 9 types of foods that boost your brain!

1. Fatty fish

When we talk about brain-boosting foods, fatty fish comes out on top. This includes salmon, trout, tuna, herring, and sardines. All of these fish are rich in omega-3 fatty acids.

About 60% of your brain is made up of fat. Half of this fat is made up of omega-3 fatty acids.

Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory. Omega-3s also offer many additional benefits for your brain. For one thing, they may slow age-related mental decline and help stave off Alzheimer’s disease.

On the other hand, not getting enough omega-3s is associated with learning impairment and depression.

In general, eating fish appears to have positive health benefits.

It has also been discovered that eating fish frequently in some people helps to form the gray matter in their brains, which controls decision-making, emotion and memory. Fish is an excellent choice for brain health.

2. Sugar

Sugar is your brain’s favorite fuel source. not table sugar, But the glucose that your body processes from sugars and carbohydrates, that you take, This is why a glass of juice can offer a short-term boost to memory, thinking, and mental ability.

3. Green tea

Green tea contains caffeine which helps to feel more general theanine, helps you relax, But alert at the time, So it makes sense that it is a natural drink to improve concentration and memory.

Green tea may promote increased production in your cerebral cortex. When you need mental clarity for longer periods, you can drink 3-5 cups of green tea daily to get the best benefits.

4. Coffee

According to the National Coffee Association, 7 out of 10 Americans drink coffee every week. 60% drink coffee daily. There is a reason why coffee is so popular with adults. Drinking coffee in the morning helps focus and alertness. Researchers have found that caffeine consumption increases memory power and memorization.

5. Eggs

Eggs contain choline. It’s a nutrient that reduces inflammation and cognitive decline, Plus, eating eggs gives you a tryptophan boost. which helps the body to produce serotonin, Serotonin is known to improve your mood and normalize your sleep schedule.

Moreover, vitamin B present in eggs has a role in brain health. Vitamin B12 is also involved in the manufacture of chemicals in the brain, and its deficiency, in addition to folic acid, can affect depression, dementia, and mental decline associated with the elderly.

6.Add your daily dose of chocolate and nuts

Nuts and seeds are an important source of the antioxidant vitamin E. which in some studies has been linked to reduced cognitive decline with age, dark chocolate contains, It also has other powerful antioxidant properties. It contains natural stimulants such as caffeine. which can enhance focus, Enjoy up to 1 ounce per day of nuts and dark chocolate. Get all the benefits you need with minimal extra calories, fat or sugar.

7. Add the avocado and whole grains

Every organ in the body depends on blood flow. especially the heart and brain, A diet rich in whole grains and fruits like avocados can reduce your chances of developing heart disease. It reduces bad cholesterol in the blood, This reduces the risk of plaque buildup and improves blood flow. Which provides a simple and delicious way to fire up your brain cells.

whole grains contribute, Like popcorn, whole wheat is also rich in dietary fiber. Although avocados contain fat, However, it is useful to you. It is a monounsaturated fat that helps in healthy blood flow.

8. Blueberries are very nutritious

Animal research shows that blueberries may help protect the brain from damage caused by free radicals. It may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies also show that diets associated with blueberries improved both learning and muscle function in aged mice. making them mentally equal to younger mice.

9. turmeric

Turmeric has made a lot of noise lately. This dark yellow spice, It is an essential ingredient in curry powder. And it has a number of benefits for the brain, It has been shown that curcumin, the active ingredient in turmeric, crosses the blood-brain barrier, Which means it can enter the brain directly and benefit the cells there. It is a powerful antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:

It may benefit and improve memory in people with Alzheimer’s disease. It may also help dislodge the amyloid plaques that are the hallmark of this disease.

relieve depression, Curcumin boosts serotonin and dopamine, Both improve mood. One review found that curcumin can improve symptoms of depression and anxiety when used. Along with standard treatments in people with depression.

helps new brain cells grow, which protects against mental decline, (Study needs more research).

Keep in mind that most studies use highly concentrated curcumin supplements. in doses ranging from 500-2000 mg daily, which is much more curcumin than he consumes, Most people, when using curcumin as a spice, This is because turmeric only consists of about 3%-6% curcumin.

So when adding turmeric to your food may be beneficial, You may need to use a curcumin supplement under a doctor’s supervision to get the desired results.

We reviewed above, dear, some foods that help you focus, While a healthy lifestyle away from problems and fatigue is the best way to maintain high concentration and distinguished mental abilities.

Written by: Siba Babi

Sources:

healthline

webmd