A 4-ounce portion of salmon is a little over 22,000 milligrams of DHA and EPA two important fatty acids that provide oils for the brain’s electronic. Try to consume at 2 servings of fatty fish every week, suggests dietetician Joan Salge Blake, author of Nutrition and You.
Consider blueberries as an antioxidants for gray matter. They’re packed with antioxidants that neutralize free radicals that trigger neuronal malfunctions. Consume one cup of frozen or fresh blueberries per day, advises dietetician Suzanne Farrell of Cherry Creek Nutrition in Denver. Plus, as an added benefit blueberries can boost your sexual libido.
Green tea or Black tea
The antioxidant catechin, which is found in tea, helps to increase blood flow, which increases the brain’s power by increasing memory as well as mood and concentration. Take a cup of tea freshly brewed every day hot or iced. The teas that are packaged in bottles do not provide the same benefits.
Brain function is like a massive furnace that requires constant energy (in sugar) for its operation. Whole grains that are high in fiber provide an even flow of energy, and their B vitamins feed our nervous system. Oats (which are among the top foods to nourish your heart) and brown rice and whole-grain breads are the most effective options, according to Blake.
Kidney beans are protein-rich complex carbohydrates that help stabilize sugar levels and provide continuous energy to the brain. Though any beans can be used, kidney beans contain more omega-3s. Try to consume one cup a every day, advises Blake. And here are some additional food items you should be eating as you grow older.
Take a bite of almonds every day to increase the amount of vitamin E, an insufficient amount of which is linked to low memory and decline in cognitive performance Dietitian Sari Greaves, who is the inventor of the inVok Energy drink.
Plain yogurt and milk are full of the protein as well as B vitamins. They also have low glycemic indices, which means they offer the energy in a steady flow for the brain. It is recommended to consume three servings per day of fat-free or low-fat dairy products, according to Greaves.
The monosaturated fats in avocado boosts cerebral blood circulation, which leads to improved cognitive performance. Consume a cup of avocado every week, according to Greaves.
Flavonoids, which are a natural nutrient in cocoa, boost circulation of blood in the brain. This helps improve cognitive performance. The caffeine found in chocolate increases concentration. Enjoy one ounce of dark chocolate every day to reap all the benefits, according to Greaves. The good news is that chocolate can also be beneficial for the heart.
Curcumin, which is the principal substance in turmeric enhances cognitive function, as per numerous studies. You can use turmeric to spice up the flavor of meats that are lean instead of salt. It’s also delicious with rice, vegetables, as well as salad dressings.