BRAIN BOOSTING FOOD
1: Oily fish
If
you struggle to remember what day it is or what you had for dinner an hour ago,
consider stocking up on the ultimate brain food, oily fish. Omega-3 fatty acids
– found in oily fish such as salmon, mackerel and sardines – are invaluable for
just about every part of our body, and it seems our brains are no different.
Researchers from the University of Kuopio in Finland found that eating oily
fish three times a week reduces the risk of brain problems by 26 per cent and
prevents against memory loss.
2: Dark, leafy greens
Dark,
leafy greens such as spinach, kale and broccoli are packed with antioxidants,
including vitamin C and beta-carotene, which are essential to keep your body
and brain in good health. They are also a good source of folate, which can help
to speed up information processing and memory recall. Research results
published in the American Journal of Clinical Nutrition also indicated that the
folate found in leafy green vegetables can help to protect against cognitive
decline in old age.
3: Eggs
Egg
yolks are nutritional powerhouses packed with many vitamins and minerals
essential for good brain function. This cheap and versatile ingredient is a
good source of iron, which is essential for creating red blood cells which
carry oxygen to the brain, helping to keep your mental faculties sharp and to
keep you alert and focused. Eggs are also a good source of vitamin B12 – a
deficiency of which can lead to memory loss and confusion – and iodine, which
has been shown to improve problem-solving abilities even in only mildly
deficient children.
4: Green tea
As
your brain is made up of around 80 per cent water, keeping it properly hydrated
is vital for helping it to function at optimum levels. However, if you’re not a
fan of regular water, swapping it for a cup of green tea could have added
benefits for your brain. A Korean study
has found that green tea can help to increase mental alertness and enhance your
memory. Researchers have also found that the antioxidants found in green tea
can help to protect the brain and reduce risk of dementia.
5:
Chocolate
No,
it’s not just wishful thinking – chocolate really is good for you! While
chomping on bars of milk chocolate is unlikely to improve your IQ score, dark
chocolate is rich in brain-boosting chemicals, called flavonoids, which can
enhance your cognitive skills. Research has found that flavonoids induce the
creation of new neurons in the brain and also improve their ability to form new
memories. Studies also show that flavonoids improve blood flow to the brain.
One study of adult women found that when given flavonoid-rich chocolate drinks,
the blood flow to participants’ brains increased within two hours and they
performed better on a complex mental task.
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