Eat this for a brain boost.
Eat this for a brain boost. If it doesn't, we urge you to reconsider.
According to Vanessa Rissetto, MS, RD, CDN, co-founder of Culina Health, a proper omega-3 fatty acid diet can help us recall information while we're learning it. Salmon, mackerel, trout, herring, and sardines are all high in EPA and DHA, two forms of omega-3 fatty acids.
Apart from aiding information retention in the short term, omega-3 fatty acids may also aid in the prevention of age-related mental decline.
"Omega-3 fatty acids assist combat memory loss by regulating brain activities," explains Rissetto.
Another critical aspect of brain health is mental health. A lack of omega-3 fatty acids, abundant in fatty fish, has been related to depression in research.
"Adding salmon to your diet can help with not only these cognitive processes, but it can also help with your emotional health by reducing symptoms of depression and anxiety," Risetto says.
Of course, fatty fish isn't the only thing that can help your brain. Here are a couple more that you can use in your die.
1. Blueberries
Blueberries are high in plant chemicals called anthocyanins, shown in studies to have anti-inflammatory and antioxidant properties. Antioxidants are essential in lowering inflammation, which is linked to neurodegenerative disorders.
2. Turmeric
Curcumin, the main component in turmeric, is responsible for all brain health advantages. When coupled with black pepper, turmeric has been demonstrated to help remove plaque from the brain and enhance cognition in Alzheimer's patients.
3. Dark Chocolate
As if you needed another incentive to indulge in a few dark chocolate squares. According to research, flavonoids, a type of antioxidant plant component, may improve memory and delay age-related mental decline. The secret is to choose dark chocolate with 70% or more cocoa.
4. Eggs
Don't just stick to egg whites if you want to boost your brain health! Eggs provide many nutrients, especially the yolk, so don't just stick to egg whites! More precisely, egg yolk is high in a vitamin known as choline, and two studies from 2012 and 2011 suggest that consuming more of this choline is linked to increased mental performance and memory.