Foods that are good for the brain help improve memory

To improve brain health, enhance memory, you should add brain foods to your daily meals. So, which foods will benefit the brain? Join us to learn the article below, to choose the foods that are good for brain development!

1. The role of food for the brain

As you know the brain performs many important functions in the body. As the organ that controls thoughts, emotions, breathing, keeps the heart beating, etc. As you get older, your brain health will become worse, your mind is no longer clear.

Currently, there are no drugs that can prevent or reverse the decline of the brain. Therefore, many nutritionists have given advice on adding brain foods to the daily diet. This is a simple way to help you develop your brain, focus on work and maintain an optimistic, positive spirit. At the same time, you can also avoid other related problems such as depression, schizophrenia, etc.

When you get old, your brain health will become worse, your mind is no longer clear

2. Foods that are good for the brain

In order to enhance the brain’s ability to function, the diet menu must include a variety of green vegetables, fruits, whole grains, protein-rich foods and healthy fats, etc. In addition, foods containing nutrients Antioxidants, vitamins and omega-3 fatty acids all contribute to health as well as benefit the brain.

Here are the foods that are good for the brain that you should prioritize:

Fatty fish:

To develop brain cells and nervous system, the body needs enough omega-3. If you don’t get enough of this nutrient, you will have impaired learning ability and high risk of depression.

It is known that salmon, mackerel, sardines, … are a rich source of protein, omega-3 fatty acids, DHA, EPA. Therefore, they not only help you have a healthy body, but also enhance memory, help the brain work smoothly.

Therefore, fish is considered an excellent food group for children and adults, especially those who are in exam time. To be effective, you should eat fish at least twice a week and at the same time process fish into different dishes to avoid boredom.

Salmon, mackerel, sardines, … are a rich source of protein, omega-3 fatty acids, DHA, EPA to help the brain work smoothly and enhance memory.

Dark green vegetables:

Surely not everyone knows, dark green vegetables are good food for the brain, typically: spinach, broccoli, celery, etc. They contain a large amount of vitamins, in which vitamin K is a substance. Essential for blood clotting and the formation of fats found in brain cells – Spakenolipids.

In addition, dark green vegetables are also rich in anti-inflammatory and antioxidant substances that help protect the brain against damage and free radical attack.

Citrus fruits, tangerines:

Citrus fruits are a good source of brain food. Because, in them, they contain a lot of vitamin C, an antioxidant that helps you prevent mental decline and helps improve the brain. Therefore, you should eat a lot of oranges, tangerines, guava, kiwi, … every day to enhance memory, help clear mind.

Blueberry:

Berries all provide large amounts of anthocyanins, which have anti-inflammatory effects, fight brain aging and other neurodegenerative diseases. For example, blueberries help improve brain function and prevent short-term memory loss.

Blueberries are a fruit that improves brain function and prevents short-term memory loss

Butter:

Avocado is a fruit rich in vitamins K and B that prevent blood clots from forming in the brain, thereby reducing the risk of stroke. At the same time, this fruit also contains many healthy fats, low sugar content, so it is completely suitable for people with high blood pressure and diabetes.

In addition, Lutein and Zeaxanthin are nutrients found in avocados, with the effect of protecting the eyes from damage and oxidation. Therefore, you should add avocado to your daily meals or salads!

Egg:

Not only rich in nutrients, eggs are also good food for the brain. After eating the Choline content contained in eggs will produce Acetylcholine – a neurotransmitter, good for memory of the brain.

At the same time, eggs also contain a lot of vitamins B9 and B12, which work to slow down mental decline and reduce the risk of depression in the elderly.

Tea:

To help your mind be more alert and focused at work, you can use green tea as a drink. In tea contains many components good for the brain, specifically caffeine is a nerve stimulant. L – theanine is an amino acid that increases the activity of the neurotransmitter GABA, helping you relax and reduce anxiety.

In addition, polyphenols and antioxidants in tea also help you protect your brain and reduce the risk of Alzheimer’s and Parkinson’s disease.

To help your mind be more alert and focused at work, you can use green tea as a drink

Pumpkin seeds:

A brain food that you should not ignore is pumpkin seeds. This nut contains many powerful antioxidants, which protect the brain from damage.

Not only that, pumpkin seeds also contain large amounts of iron, magnesium, and zinc, which are effective in improving memory, preventing neurological diseases such as migraine, epilepsy, depression, etc.

Nuts:

To promote heart and brain health, you should eat nuts such as: walnuts, almonds, pistachios, etc. Because they contain a lot of good fats, antioxidants, especially vitamins. E has the effect of protecting cell membranes from the effects of free radicals. Thereby helping you slow down the process of memory decline, neurodegeneration.

Nuts are quite easy to eat, so you can combine them with many other foods.

To promote heart and brain health, you should eat nuts such as walnuts, almonds, pistachios, etc.

Whole grains:

Whole grains are foods that help reduce bad cholesterol in the body, thereby enhancing blood circulation. At the same time, preventing the risk of stroke and stroke due to the accumulation of fibrous plaques at this time, so the blood supply from the brain to the cells also becomes easier. Therefore, when it comes to foods that are good for the brain, you should not ignore oats, brown rice, …

Hopefully after reading the article, you already know the foods that are good for the brain. To enhance memory, prevent brain cell degeneration, you should drink plenty of water and eat enough nutrients.