Our brains do pretty much everything for us. It is important that we keep it in great shape.
How to do that?
Well, the types of food we consume can have a huge impact on the way our brain works and its efficiency to remember. So, of course, eating a diet rich in these three foods will cause you to have a healthier brain and stronger memory.
Here are the top 3 brain foods that will boost your memory:
1. Oily fish
Fish that have oil in their tissues are called oily fish or fatty fish. They contain up to 30% of their body weight in oil, although it varies between species. The most popular are salmon, sardines, and trout. Ther are used in different cuisines around the world.
We included them in our lists because of what these oils contain, Omega-3. It is a fatty acid we absolutely need to take. Not only to strengthen the brain and boost memory but also to battle heart diseases, asthma.
How does it help our brains?
The brain is made of almost 60% fat and half of it is Omega-3. Our brains use Omega-3 to build nerves and brain cells, essential for learning and preserving the memories. Having a diet rich in oily fish will provide your brain with all the materials needed to build new cells.
Another benefit is also the reduction of age-related mental decline. Omega-3 can even help ward off Alzheimer’s disease, so it is safe to safe that an oily fish diet will benefit your brain a lot.
2. Dark Chocolate
If like me, you are a fan of chocolate, then you’ll want to read this next part.
It’s no secret that chocolate, packed with fiber and antioxidants, is a much healthier snack option for all of us. Did you know that it can also help your memory and protect your brain?
A study conducted by Loma Linda University Health in California sheds a little more light on the benefits of dark chocolate and its effect on brain waves and memory strength.
The researchers used 48-gram bars of dark chocolate that were made from 70 percent cocoa beans from Tanzania. They pointed out that the consumption of antioxidants, such as dark chocolate, has the ability to change your brain frequency into a frequency called gamma. Gamma is an enhanced, up-regulated frequency that is associated with the highest level of memory.
Here is a food that not only tastes great, but it has these amazing health properties. Why not use it the next time you prepare something? After all, there are a ton of recipes on the internet.
The higher the cacao range, the better!
Dark chocolate in the 70% cacao or cocoa range, is the best one. It is extremely high in antioxidants and makes for the best type of chocolate to eat as a snack at work or with breakfast.
If you like a bitter taste or prefer it even, try the 85% cacao type of chocolate and be proud of yourself. This is the chocolate most recommended by healthcare practitioners since it has less sugar and more cocoa. It means you get all those antioxidant, anti-inflammatory benefits without the negative consequences of the added sugar.
The third brain food you should always eat is nuts. Eating nuts regularly is good for your brain since its consumption is linked to improved cognitive functions, enhanced memory, and growth of learning capacity.
What makes nuts so great?
First of all, nuts contain polyunsaturated fats (good fats), vitamins and minerals, which have essential roles in aspects of brain health. They help the brain create cells, nerves, raise cognitive abilities that deteriorate with age and give it protection.
The combination of healthy fats and nutrients with antioxidant and anti-inflammatory properties in nuts may help protect vital functions of the brain and its blood vessels.
A study led by the Barcelona Institute for Global Health, which included more than 2,200 mothers and their children, divided the mothers into two groups, with one group reporting a high consumption of nuts, a weekly average of just under30g, and the other group reporting an almost zero consumption of nuts, during the pregnancy.
The study concluded that mothers who ate more nuts in the first trimester of their pregnancy, actually helped their children because they achieved higher results in tests measuring cognitive function, capacity, and memory. The children’s development was assessed again at 18 months of age and again at 5 years, and 8 years and the results still stood.
The bottom line is, these three foods can do a lot for your memory, but not only. They’ll help your brain and body function better, be healthier and protect it from a lot of diseases. When eaten together, or paired with other foods or beverages, such as oranges, blueberries or even coffee, the effects will be multiplied. Our brains will be thankful!