Want to think faster, reason more soundly, and improve memory retention and recollection? It turns out regularly putting healthy foods on your plate can have a positive impact on your cognitive health. Here’s a list of foods to remember on your next trip to the grocery store.
6 Foods That Can Boost Your Brain Health
1. Foods rich in Vitamin E Vitamin E, an antioxidant found in olive oil, avocados, sunflower seeds, peanuts, and almonds, has been shown to be essential for normal neurological function. It helps protect the neurons in the brain, supports communication between cells, and boosts the immune system to fight off viruses.
2. Fish Omega-3 fatty acids found in fish, like salmon, anchovies, and sardines, has been shown to support the healthy functioning of the neurons in the brain. Numerous studies show evidence of omega-3 improving learning and memory, and helping to ward off mental disorders, including depression.
3. Dark Green Veggies Broccoli and dark, leafy greens, like spinach and kale, help to break down an amino acid called homocysteine. Studies show high levels of homocysteine is a risk factor for neurodegenerative diseases, including dementia. And still more research shows consuming just one daily serving of dark green veggies high in phylloquinone, lutein, nitrate, folate, α-tocopherol (vitamin E), and kaempferol may help to slow cognitive decline.
5. Berries Blueberries and strawberries are believed to be the anti-aging darlings of the food world. In fact, results from a study on older adults suggest cognitive decline due to aging could be delayed by as much as 2.5 years simply by eating more flavonoid-rich berries.
6. Whole Grains A heart-healthy diet loaded with whole grains, like oatmeal and brown rice, could be your ticket to better memory retention and thinking ability later in life. When scientists looked at people who followed the DASH diet* over an eleven-year period, they noticed those who regularly ate whole grains were consistently more likely to score higher on cognitive function tests.
*Physicians often recommend the Dietary Approaches to Stop Hypertension (DASH) diet to people with high blood pressure. High blood pressure is a risk factor for Alzheimer's disease and vascular dementia.
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