Brain is the most important organ in our body. It helps in the functioning of our heart, lungs and other systems. Therefore, it is important to keep our brain working in the best condition with a healthy diet. There are some foods that can have a negative impact on the brain, memory, mood and can even increase the risk of dementia.Maintaining a healthy brain is essential to keep your mind clear and active, so that you can function properly. According to a study, omega-3 fatty acids, vitamin B-12, B6 and vitamin K are beneficial for your brain.
The foods you consume play a major role in maintaining brain health and can helps you perform mental tasks that involve memory and concentration. Taking brain-boosting foods in your diet can support both short- and long-term brain function. The digestive system functions in providing the body and brain with essential nutrients from various foods and drinks. And, it also produces hormones that enter your brain, further promoting memory and cognitive function. Onlymyhealth editorial team spoke to Dietician Arushi Gupta, Associate Dietician, Dayanand Medical College and hospital, Ludhiana, about the best and worst foods for boosting memory.
Best foods for boosting memory
Our body requires antioxidants to protect the brain cells from harmful free radicals and the damage they can cause to our cells and overall health. The important nutrients such as omega-3 fatty acids, flavonoids and vitamin E are good for brain health, so you can consume such food sources. According to Dt. Arushi, here are the best foods for boosting memory:
1. Whole eggs
A vitamin D deficiency can lead to impaired cognitive skills, hence, it is important to maintain those levels. Whole eggs are rich in Vitamin D and can keep you full for longer periods. The brain friendly nutrients are present in the egg yolk, so make sure to eat that part. Whole eggs can be included in your breakfast through many easy ways.
2. Chamomile tea
Chamomile tea can improve cognitive function and poor sleep. It can also reduce stress and enhance focus and concentration. It is one of the best teas for brain health, memory and for boosting energy. You can have a hot cup of chamomile tea in the morning or evening for better long term brain function.
Also read: 10 Foods that Can Help Save Your Memory
Almonds is a superfood and very much known for improving memory in humans. This dry fruit always comes up whenever we talk about brain health. It is loaded with vitamin E, which is a beneficial vitamin for brain functions. You can soak a handful at night and peel off the skin before eating in the morning.
Avocados are a good source of healthy unsaturated fats that prove to be a good support for the brain. These help in reducing blood pressure, thus preventing cognitive damage. Avocado contains many other essential nutrients and can be incorporated in your diet easily at home in sandwiches, salads and smoothies.
As per researches, the compound callee curcumin present in turmeric helps in improving memory and mood in adults. It is the same compund that gives turmeric its golden colour. You can add it to your meals and boost memory. Along with turmeric, you can also include walnuts, garlic and green tea in your diet.
Worst foods for boosting memory
There are certain foods and drinks that are not the best for your memory, concentration and overall brain health. As per Dt. Arushi, here are the worst foods for boosting memory:
1. Sugary drinks
Similar to the effect of processed foods, sugary drinks can cause weight gain without providing the essential nutrients and just hollow calories. Excess sugar can lead to memory and brain function damage. In fact, this also has a connection with Alzheimer’s disease and dementia. Sugary drinks such as soda, energy drinks and fruit juices should be avoided to boost your memory and maintain brain health.
2. Processed foods
Processed foods including potato chips, some meats and candy are harmful food products that fill your stomach in need of snacks. But, they also add lots of empty calories to your diet without any healthy nutrients. Consuming too much of these processed foods can cause weight gain as well as brain tissue damage. So, eat these foods in moderation to prevent harm on your memory.
Excessive alcohol intake can affect your overall health and brain functions as well. If you drink too much, the brain cells die and it leaves an impact on your long term memory and concentration as well. In fact, alcohol can also disturb your sleeping patterns, which can cause several problems such as mood swings and difficulty in concentrating and remembering anything.
4. Soy sauce
A tablespoon of soy sauce with sushi may is not a matter of concern but consuming it in large quantities daily is not good for your health. It can exceed your recommended salt intake, which is an enemy for your memory as well. According to a study, eating too many salt and sodium-packed foods like soy sauce can obstruct blood flow to the brain affecting your skills and memory. High salt intake can also result in electrolyte imbalance and dehydration, which is not good for many brain functions.
5. Ice cream
According to many studies, it was found that saturated fat and sugar-rich foods can leave a negative impact on cognitive skills and verbal memory. It is good to enjoy an ice cream once in a while, but you can choose to eat Greek flavoured yogurt and that too preferably strawberry or blueberries as berries are beneficial for your brain and boosting memory.
There are many foods that can help in keeping your brain healthy and boosting memory while some should be consumed in a less quantity. You can rely on the above listed foods by Dietician Arushi for boosting memory and brain development. Your brain health and alertness depends majorly on the daily diet. If you are suffering from any health condition, it is best to talk to a doctor before consuming or avoiding any foods for memory.
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