The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function. The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day.
Here are 9 Best Foods to Boost Your Brain and Memory.
1: Brussels, Broccoli, and Cauliflower: Cruciferous veggies are anti-inflammatory- and antioxidant-rich, and are full of vitamin C, selenium, folate, and potassium — all of which are linked to lowering your risk of cognitive decline.
2. Oranges: You can get all the vitamin C you need in a day by eating one medium orange.
Doing so is important for brain health, since vitamin C is a key factor in preventing mental decline, Eating sufficient amounts of vitamin C-rich foods can protect against age-related mental decline.
3. Fish: Salmon, mackerel, tuna, and other fish are rich in heart-healthy omega-3 fatty acids, including docosahexaenoic acid (DHA). In the brain, DHA seems to be very important for the normal functioning of neurons.
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4. Avocados: The fruit is full of monounsaturated fatty acids and vitamin E, both beneficial for brain health. Try adding avocados to your favorite salads or as a secret baking ingredient: You can swap it for butter in a lot of traditional recipes for cakes and breads.
5. Blueberries: Blueberries provide numerous health benefits, including some that are specifically for your brain. Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.
6. Eggs: Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
7. Turmeric: Turmeric has generated a lot of buzz recently. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there.
8. Dark Chocolate: Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant. Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
9. Exercise: Okay you can’t eat it, but research suggests that regular exercise is as important, if not more so, as what you eat when it comes to memory-saving lifestyle changes. Experts all stress that getting regular exercise is also an important part of the equation when it comes to staving off many diseases.
Many foods can help keep your brain healthy. Some foods, such as the fruits and vegetables in this list, as well as tea and coffee, have antioxidants that help protect your brain from damage.
Others, such as nuts and eggs, contain nutrients that support memory and brain development.
You can help support your brain health and boost your alertness, memory and mood by strategically including these foods in your diet.
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