Some of the Best Foods for Brain and Memory Enhancement
Your brain is quite essential.
It is responsible for keeping your heart beating and lungs breathing, as well as allowing you to move, feel, and think.
The meals you eat help maintain your brain healthy and help with certain mental activities like memory and focus.
- Oily fish
When it comes to brain meals, fatty fish is frequently at the top of the list.
This fish category includes salmon, trout, albacore tuna, herring, and sardines, which are all high in omega-3 fatty acids (1Trusted Source).
Approximately 60% of your brain is made up of fat, with omega-3 fatty acids accounting for half of that fat (2Trusted Source).
Omega-3 fatty acids are necessary for both learning and memory as they are used by the brain to form brain and nerve cells (2Trusted Source, 3Trusted Source).
Omega-3 fatty acids have several additional benefits for your brain.
For one thing, they may assist in decreasing age-related mental deterioration and prevent Alzheimer’s disease (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).
On the other hand, a lack of omega-3 fatty acids has been related to learning disabilities and depression (3Trusted Source, 8Trusted Source).
In general, eating fish appears to provide health benefits.
According to several studies, persons who consume fish daily have more grey matter in their brains. The majority of the nerve cells that drive decision-making, memory, and emotion are found in grey matter (9Trusted Source).
Overall, fatty fish is an excellent option for brain health.
SUMMARY Fatty fish is high in omega-3 fatty acids, which are essential building blocks for the brain. Omega-3 fatty acids help to improve and boost memory and mood while also preserving the brain from cognitive decline.
If coffee is the main beverage of your morning, you’ll be relieved to know that it’s healthy.
Caffeine and antioxidants, two significant components of coffee, can both benefit brain health.
Caffeine has a multitude of beneficial effects on the brain, including (10Trusted Source):
Heightened vigilance Caffeine keeps your brain alert by inhibiting adenosine, a chemical messenger that causes sleepiness (11Trusted Source, 12Trusted Source).
Mood improvement. Caffeine may also increase dopamine and other “feel-good” neurotransmitters (13Trusted Source).
Concentration has been sharpened. According to one study, caffeine use resulted in short-term gains in attention and alertness in participants taking a cognition test (14Trusted Source).
Long-term coffee use has also been associated with a lower risk of neurological illnesses such as Parkinson’s and Alzheimer’s. Adults who drank 3-4 cups of coffee every day had the most significant risk reduction (10Trusted Source, 15Trusted Source).
This could be attributable, at least in part, to coffee’s strong antioxidant content (16Trusted Source).
Coffee has been shown to enhance and improve alertness and mood. It may provide some protection against Alzheimer’s disease due to its caffeine and antioxidant content.
- Blueberries Blueberries have a variety of health benefits, including those that are specifically beneficial to the brain.
Anthocyanins, a category of plant compounds have very anti-inflammatory and antioxidant properties, are found in blueberries and other darkly colored berries (17Trusted Source).
Antioxidants protect the brain from oxidative stress and inflammation, contributing to brain aging and neurodegenerative disorders (18Trusted Source).
Some antioxidants present in blueberries have been found to accumulate in the brain and aid in the communication of brain cells (17Trusted Source, 19Trusted Source).
Blueberries may aid boost memory and specific cognitive processes in children and older individuals, according to an analysis of 11 research (20Trusted Source).
Try sprinkling them over your breakfast cereal, blending them into a smoothie, or eating them plain for a quick snack.