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Food and Diet

Top 12 Brain Fuel Foods To Boost Memory And Concentration

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A healthy brain is central to the health of your whole body.

But, we generally don’t even think about our brain and its health until we see the effects of its decline.

Your brain, like your heart, lungs, or any other major organ, relies on needed nutrients for both proper functioning and to fight natural decline that happens with age.

Ever heard of the age-old saying “you are what you eat?” Well, that saying greatly applies to your brain, and thus your ability to learn, your thought processes, memory, and ability to focus as well.

So, what foods can you incorporate to get the most brain boosting bang for your buck? Let’s look at the top 12…

1- Berries

Berries contain antioxidants and deliver what are known as anthocyanins.

Anthocyanins are plant compounds that contain both antioxidants and anti-inflammatory properties.

Some of the antioxidants in blueberries, specifically, can accumulate in your brain, improving how your brain cells communicate with one another.

  • blueberries
  • strawberries
  • raspberries
  • blackberries
  • mulberries
  • black currants

These all contain antioxidants that can increase plasticity which boosts memory and learning by helping brain cells form new connections.

As antioxidants work to prevent damage in your body from free radicals, berries (loaded with antioxidants) combat this damage in the cells of your brain to improve learning and prevent decline.

Research also shows that the flavonoids in berries are responsible for memory improvement, and consuming just two or more servings of berries per week delayed memory decline in women by two and a half years.

2- Dark Chocolate

Dark chocolate, due to its cacao content, also contains antioxidant-rich flavonoids.

As we mentioned above, antioxidants benefit your body by protecting your cells against oxidative stress, damage that is done by free radicals.

Your brain is especially sensitive to oxidative stress which causes mental decline as you age, making foods high in antioxidants, like dark chocolate, an important part of your diet.

Cacao flavonoids have been observed in studies to facilitate the growth of blood vessels and cells within the brain involved in both learning and memory.

And, in studies done on snails, these flavonoids showed a reversal in memory problems.

3- Fatty Fish

This type of fish could easily make the top of the list when it comes to brain boosting foods!

– salmon
– mackerel – sardines – trout
– tuna
– herring

Each of these kinds of fish are high in omega-3 fatty acids, the exact kind of fat that makes up nearly 60% of your brain.

Omega-3s help to build membranes of brain cells. They have been shown to increase needed blow flow to the brain, and they are proven to be essential for both learning and memory.

Fatty acids found in these types of fish have even been shown as a potential aid in preventing Alzheimer’s disease, as they slow cognitive decline associated with the natural process of aging.

4- Coffee

One of the most consumed, and loved, beverages in the world, coffee contains so many benefits to your health! (minus the unhealthy additions like sugars, syrups, and some milks of course)

It’s antioxidant content is off the charts, making it a powerful superfood…or drink.

Drinking 3-5 cups of coffee daily has been shown to reduce the risk of Alzheimer’s disease by 65%.

The caffeine content of coffee is helpful to your brain, keeping you alert by blocking the chemicals that make you feel tired.

Drinking coffee in the morning, or even throughout the day has shown to improve concentration effectively when performing tasks.

Some studies have found that the caffeine in your coffee may even raise your brain’s capacity for processing information, increasing complex and variable brain activity.

5- Eggs

You know the jingle, “the incredible, edible egg.” Well, just how incredible is this wonderful edible in regards to brain function?

First, eggs are high in vitamins B6 and B12, as well as folate, all of which are linked to delaying mental decline and even preventing brain shrinkage.

Eggs also contain choline which aids in your body’s production of a neurotransmitter that regulates memory.

6- Nuts & Seeds

Like the fatty fish that we mentioned earlier, many kinds of nuts and seeds contain brain benefiting omega-3s. And, they are also high in antioxidants which can fight oxidative stress that occurs within the body.

The omega-3 and antioxidant content found in most nuts and seeds combines to protect against cognitive decline that occurs with aging as brain cells are protected from free radical damage.

Some seeds, pumpkin in particular, contain high levels of zinc which is needed for nerve signaling within the brain, and magnesium which is essential for learning and memory.

Many nuts also contain high levels of vitamin E, a needful antioxidant known for improving brain function and preventing mental decline.

Consider adding these seeds and nuts to your diet to boost the health of your brain:

  • sunflower seeds
  • pumpkin seeds
  • hazelnuts
  • almonds
  • walnuts
7- Broccoli

Broccoli and other cruciferous vegetables such as those listed below all contain glucosinolates.

  • bok choy
  • brussel sprouts
  • cauliflower
  • cabbage
  • turnips

And, as your body breaks down these glucosinolates, isothiocyanates are produced to combat and reduce oxidative stress.

This type of interaction within the body, reducing oxidative stress, is thought to lower a person’s risk of neurodegenerative diseases like Alzheimer’s, Huntington’s, and Parkinson’s diseases as well as other memory disorders.

The vitamin C content found in these vegetables can also protect lost memory as you age.

8- Avocados

Avocados uniquely help your brain by their ability to lower blood pressure.

While high blood pressure is often associated primarily with detriments to your heart, it can also lead to mental decline.

Both high blood pressure and a high bad cholesterol level can cause a buildup of plaque in your arteries, hindering blood flow.

And, limiting blood flow to the brain can not only lead to things like strokes, but this can also lead to dementia, early brain aging, Alzheimer’s, and overall problems with thinking.

9- Turmeric

The active ingredient in turmeric is curcumin, a compound with both antioxidant and anti-inflammatory properties.

What’s special about curcumin though regarding brain health is that it can cross the blood-brain barrier, allowing it to directly enter and provide needed benefit to your brain’s cells.

Curcumin has been found to improve memory, delay cognitive decline brought on through aging, and it even boosts the growth hormone responsible for brain cell growth.

10- Whole Grains

Whole grains, like those listed below, are a great source of vitamin E.

  • whole grain pasta
  • whole grain bread
  • oatmeal
  • barley
  • bulgur wheat
  • brown rice

Vitamin E has been linked to slowing Alzheimer’s disease, benefiting both memory and overall brain function.

Like avocados, whole grains also help brain function by promoting a healthy blood pressure and thus a healthy flow of blood to the brain.

11- Green Tea

Green tea has been linked specifically with improved memory.

Its antioxidant levels combat that nasty damage caused by free radicals that we’ve mentioned in several points already in this article.

And, the caffeine content, though not as high as the amounts in coffee, can improve memory, increase concentration, and make you more alert.

Green tea also contains an amino acid that is known to increase the activity of neurotransmitters in the brain that help you feel relaxed, aiding in sleep (a crucial need in keeping your brain functioning optimally).

12- Oranges

While I wouldn’t advise reaching for candies and cookies as a source, sugar is needed by your brain for fuel.

Actually, not just sugar, but glucose…which is why your body prefers oranges to Snickers when it comes to brain function.

Too much sugar, as is the case with that candy bar, can impair memory.

But, your brain does use the carbs and sugars you eat to make and utilize glucose, thereby making an orange or a small glass of orange juice, a great boost to your short term memory, learning processes, and overall cognitive abilities.

Oranges are also a rich source of vitamin C, a proven need in preventing overall and age-related cognitive decline.

Oddball Food Reverses Memory Loss

Oddball or not, researchers say this food with a nutty flavor reverses memory loss and protects against dementia.

This oddball food reverses memory loss >>

References:

●  https://www.healthline.com/nutrition/11-brain-foods

●  https://www.medicalnewstoday.com/articles/324044

●  https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower

●  https://healthysd.gov/link_brain-foods-that-may-help-you-concentrate/

●  https://www.webmd.com/add-adhd/ss/slideshow-brain-foods-that-help-you-concentrate

●  https://lifeboostcoffee.com/blogs/lifeboost/how-many-cups-of-coffee-should-you-be-drinking-each-day

●  https://www.hopkinsmedicine.org/health/wellness-and-prevention/hidden-brain-risk-midlife-high-blood-pressure

●  https://www.healthline.com/health/dementia/vitamins-memory-loss

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Food and Diet

Survival Cave Food

Staying Healthy When The Shelves Are EMPTY!

In a world where prioritizing health is paramount, the thought of facing an emergency without access to nutritious food can be deeply troubling. As health-conscious individuals, you understand the importance of fueling your body with wholesome, nourishing ingredients. Yet, the prospect of finding a reliable supply of healthy food for your family in the event of an emergency may be daunting. At Survival Cave Food, we recognize these concerns and offer a solution to ensure you can maintain your health and well-being, no matter the circumstances.

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Our commitment to providing the best survival foods is rooted in a profound understanding of the importance of nutrition, even in times of crisis. With the unpredictability of emergencies, relying solely on traditional sources for healthy food may not suffice. Survival Cave Food offers a range of premium emergency food solutions meticulously crafted to provide long-term sustenance and security for health-conscious individuals like yourself.

A Wholesome Solution for Your Family’s Needs

Survival Cave Food stands as your dependable source for the best survival foods. Our freeze-dried meals and high-quality canned meats are carefully crafted to provide essential nutrients and support your family’s health, even amidst challenging circumstances. Don’t compromise on nutrition during emergencies – our products offer a wholesome solution to ensure your family’s well-being is prioritized.

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As health-conscious individuals, you’ve made a commitment to nourishing your body and mind. Survival Cave Food aligns with these values, empowering you to maintain your health and well-being, even in the face of uncertainty. Our products not only offer sustenance but also peace of mind, knowing you’re prepared to support your family’s health through any challenge.

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Food and Diet

Using the “6-to-1” Shopping Method at the Grocery Store

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Food shopping can often be a stressful experience, influenced by factors such as price, taste preferences, and healthfulness. With the rising cost of food and beverages, many individuals find themselves navigating the aisles of supermarkets with budget constraints in mind. Additionally, the desire for tasty yet nutritious options further complicates the shopping process. 

In response to these challenges, Will Coleman, a chef, TV personality, and author, has developed the 6-to-1 grocery shopping method. This approach aims to simplify the shopping experience, promote healthier eating habits, and reduce food waste.

What Is the 6-to-1 Grocery Shopping Method?

The 6-to-1 method is designed to streamline the weekly grocery shopping process. Instead of creating a detailed shopping list based on specific recipes, individuals are encouraged to purchase a predetermined quantity of key food categories. By adhering to a set framework of six vegetables, five fruits, four proteins, three starches, two sauces/spreads, and one fun treat, shoppers can efficiently fill their carts with a variety of nutritious ingredients.

What Are the Benefits of the 6 to 1 Grocery Method?

The simplicity of the 6-to-1 method can alleviate the stress associated with meal planning and grocery shopping. By providing a structured yet flexible framework, this approach empowers individuals to make healthier food choices without the need for extensive planning or calculations. Moreover, the inclusion of a fun treat promotes moderation and enjoyment, essential elements of a sustainable approach to eating.

To further enhance the benefits of the 6-to-1 method, embrace variety and experimentation. By incorporating seasonal fruits and vegetables and trying new ingredients regularly, individuals can expand their culinary horizons and discover new favorite dishes. Additionally, by minimizing impulse buys and focusing on whole foods, this method can help individuals save money and reduce food waste.

While the 6-to-1 method offers numerous advantages, it may not be suitable for everyone. Individuals with specific dietary restrictions or health conditions may require more personalized meal planning to meet their nutritional needs. Additionally, beginners or less experienced cooks may struggle to create satisfying meals without recipes or guidance, potentially leading to food waste or dissatisfaction.

Furthermore, while the method prioritizes whole foods over processed options, it may overlook the nutritional value of certain processed foods. Foods like fortified cereals or tofu can provide essential nutrients and may be suitable for individuals with dietary preferences or restrictions. Therefore, it’s essential for individuals to consider their unique circumstances and nutritional requirements when implementing the 6-to-1 method.

In conclusion, the 6-to-1 grocery shopping method offers a simple yet effective approach to healthier eating and shopping. By providing a structured framework and promoting whole foods, this method can help individuals make more informed food choices and reduce food waste. However, it’s important for individuals to tailor this approach to their specific needs and preferences, taking into account factors such as dietary restrictions, cooking skills, and budget constraints. 

With a balanced approach that combines the principles of the 6-to-1 method with personalized meal planning and nutritional knowledge, individuals can cultivate healthier eating habits and enjoy a more satisfying shopping experience.

What do you think of the “6-to-1 shopping method?” Are you likely to give it a shot? Leave your thoughts in the comments below. 

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Food and Diet

The Role of a Balanced Meal Plan in Preventing Chronic Disease

The saying goes, “you are what you eat,” and when it comes to preventing chronic diseases, this statement couldn’t be more true. A balanced meal plan plays a crucial role in maintaining good health and reducing the risk of developing chronic diseases. Chronic diseases, such as heart disease, diabetes, and cancer, are some of the leading causes of death worldwide. However, research has shown that a healthy diet can help prevent these diseases and promote overall well-being.

A balanced meal plan consists of a variety of foods from all the major food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. By incorporating a wide range of nutrients into your diet, you can ensure that your body receives the necessary vitamins, minerals, and antioxidants needed to maintain optimal health. This, in turn, can help prevent chronic diseases from developing.

One of the key components of a balanced meal plan is the inclusion of fruits and vegetables. These foods are rich in vitamins, minerals, and antioxidants that help to protect the body from harmful free radicals that can cause cell damage and lead to chronic diseases. Fruits and vegetables also contain fiber, which can help regulate blood sugar levels and improve digestion, reducing the risk of diabetes and other digestive disorders.

Whole grains are another important part of a balanced meal plan. Whole grains, such as brown rice, quinoa, and whole wheat bread, are rich in fiber, vitamins, and minerals that help to regulate blood sugar levels and reduce the risk of heart disease. They are also a good source of complex carbohydrates, which provide long-lasting energy and help to prevent spikes and crashes in blood sugar levels.

Lean proteins, such as chicken, fish, tofu, and beans, are important for building and repairing muscle tissue, as well as maintaining a healthy weight. Proteins also play a key role in immune function and hormone production, which are essential for overall health. Choosing lean proteins over fatty cuts of meat can help reduce the risk of heart disease and obesity.

Healthy fats, such as those found in avocados, nuts, and olive oil, are also important for a balanced meal plan. These fats help to regulate cholesterol levels, reduce inflammation in the body, and support brain health. Including healthy fats in your diet can help prevent heart disease, diabetes, and cognitive decline.

In addition to the foods mentioned above, it is important to limit the intake of processed foods, sugary beverages, and foods high in saturated and trans fats. These foods can contribute to weight gain, high cholesterol, and inflammation in the body, which can increase the risk of developing chronic diseases.

Overall, a balanced meal plan plays a crucial role in preventing chronic diseases by providing the body with all the necessary nutrients it needs to function properly. By incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet, you can reduce the risk of developing heart disease, diabetes, cancer, and other chronic conditions. So, the next time you sit down to eat, remember to choose foods that will nourish your body and protect your health for years to come.

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