Nutrition experts assert that diets are more important for overall health and the state of the brain with age, which makes making sure you choose the right foods even more important at every meal.
According to SciTechDaily, the list of foods that enhance memory and support focus, and that must be eaten regularly for a healthy brain, includes the following:
Blueberry
1- blueberries
Cranberries or blueberries are at the top of the list of foods that are essential for the brain. Studies have shown that blueberries help improve memory and cognitive function. One study also found that consuming blueberry juice for 12 weeks improved memory and mood.
Blueberries are high in antioxidants and phytonutrients, which help protect the brain from damage caused by free radicals. Blueberries are also a good source of vitamin C, which is important for the immune system.
salmon
2- salmon
Salmon is well-known for being one of the best sources of brain-boosting omega-3 fatty acids, which the human body cannot produce on its own. That’s why it’s important to include foods like salmon in your diet, while making sure you get enough to boost brain health.
Salmon is also a good source of protein and vitamin D, both of which are important for brain health. Research has shown that people who eat fish regularly are less likely to develop Alzheimer’s disease and other cognitive impairments.
seeds and nuts
3- Nuts and seeds
Also, nuts and seeds provide good amounts of brain-healthy omega-3 fatty acids, antioxidants, vitamin E and magnesium, a mineral important for brain health that studies have shown can help improve memory.
Nutrition experts recommend eating walnuts in particular because they contain high levels of omega-3.
dark chocolate
4- dark chocolate
Dark chocolate in particular is a good source of antioxidants and flavonoids, which have been shown to improve brain function. The results of one study revealed that people who ate dark chocolate significantly improved their performance on memory tests.
Chocolate is also a good source of caffeine, which can help improve brain function and alertness. Experts advise choosing dark chocolate with a high cocoa content to get the most benefits, but remember to eat it in moderation to avoid weight gain.
avocado
5- Avocado
Avocados are known to be a good source of healthy fats, vitamins and minerals, as well as being one of the few fruits that contain monounsaturated fats, which are important for brain health. One study found that people who ate avocados had higher levels of brain-derived neurotrophic factor (BDNF), a protein important for brain health and function. BDNF has been shown to improve memory and protect the brain from age-related decline.
***General rules
Different foods have different effects on different people and their bodies, but there are some general rules we can all follow to give our brains the best chance of staying healthy and performing well into old age. The rules of thumb include eating plenty of fruits and vegetables of all colors, as they contain antioxidants and nutrients that are essential for cognitive health. Consider getting enough omega-3 fatty acids by regularly eating oily fish such as salmon or tuna.
Nutrition experts, in this context, caution against eating processed foods and sugary snacks and advise replacing them partially or completely with whole grains, nuts and seeds, as well as a little dark chocolate from time to time.