7 Foods To Boost Up Your Brain Power.
When its about igniting Brain Power, mental exercise is not just enough, you should choose right food for your brain, right food will not only enhance your brain workability but also challenge your brain to grow new cells, optimise your memory and problem solving ability.
So Here Are 7 Foods To Super Charge Your Brain Power.
The older you get more difficulty is to learn new things.
Researches have suggested berries in daily diet reduce or even reverse declining brain function, they are rich in antioxidants which help protecting brain cells from oxidation and free radical damage, which means slow down your brain aging.
Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer’s, shown to improve both memory and learning ability.(source)
2. Fatty fish
Seafood like salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. About 40% of the fatty acids in brain cell membranes are DHA, one of the main omega-3 fatty acids in fish oil. Experts believe it's probably necessary for transmitting signals between brain cells.
In a 2006 study, researchers at Tufts University found that people who ate fish 3 times a week and had the highest levels of DHA in their blood slashed their risk of Alzheimer's disease by 39%. (source)
A recent Finnish study of 1,400 longtime coffee drinkers reveals that people who sipped between three to five cups of coffee a day in their 40s and 50s reduced their odds of developing Alzheimer's disease by 65 percent compared with those who downed fewer than two cups a day.
Researchers believe that coffee's caffeine and ample antioxidants are the keys to its protective affects.(source)(more about coffee)
Sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, onions, tea, and beer.
Eat it: Frequently, as part of a healthy total calorie intake. Up to half an ounce daily has also been shown to lower blood pressure.(source)
Being deficient in B12 can bring on serious memory loss, even dementia, as we age, explains Dr. David Smith, a researcher at the University of Oxford's Oxford Project to Investigate Memory and Aging (OPTIMA). An important source of vitamin B12, yogurt helps hold off many of the cognitive problems that can come with age, like memory loss and cognitive decline, he says. Smith and his colleagues have discovered that B12 "stops the brain from shrinking," a known marker for cognitive decline.(source)
6. Green Vegetable
Research suggests the darker the color of the vegetable (like dark green broccoli and spinach), the higher the concentration of protective antioxidants. Choose dark and diverse colored veggies to cover your bases.
If you are not a fan of green vegetables, put them into soups or pasta to mask the flavor. Recommendation: 2 servings per day (1 cup = 1 serving). (source)
7. Avocado, oils, nuts, and seeds
They all contain another important antioxidant: vitamin E. In one study, researchers found that people who consumed moderate amounts vitamin E — from food, not supplements — lowered their risk of AD by 67%.
Eat it: Frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds.(source)