There are several ways to boost your brain’s performance. Eating a diet rich in eggs, olive oil, fish, and turmeric may all help. But the most obvious one is to increase the quantity of omega-3 fatty acids in your diet. Eating foods rich in omega-3 fatty acids can help you fight brain aging. But how do you know which food best are for brain enhancement?
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Besides offering a wide array of health benefits, eggs are also an excellent source of choline. Choline is a key nutrient for the brain, and it has been linked with improving memory, reducing inflammation, and promoting communication between nerve cells. Choline is also essential for the production of acetylcholine, the brain chemical that improves mood, manages muscle control, and performs other vital tasks.
In addition to its many health benefits, egg protein is rich in vitamins and nutrients, including B vitamins, folate, and choline. Choline is an overlooked micronutrient, but it is crucial to the brain. Our bodies use choline to produce acetylcholine, a chemical involved in memory and mood regulation. Studies have found that higher intakes of choline improve memory and other cognitive functions.
The use of extra-virgin olive oil as food for the brain can protect the body against the neurodegenerative disorder frontotemporal dementia, which is characterized by abnormal tau protein buildup in the brain. The resulting damage causes declines in mental function. The symptoms of frontotemporal dementia are personality changes, difficulties speaking, and loss of memory. These symptoms usually occur in areas of the brain near the ears and forehead.
The phenols found in olive oil are believed to improve blood flow, neuron signaling in the brain, and blood pressure. The anti-inflammatory properties of this oil may also improve the formation of amyloid plaque in the brain as well as cognitive performance. In a brain-healthy diet, olive oil is an excellent alternative to vegetable oils. The benefits of olive oil are numerous and can be seen in almost every aspect of daily life.
A functional medicine physician, Mark Hyman, is very passionate about brain health and has written extensively about the benefits of specific food for the brain. One of his favorite Instagram posts is about fish, and it is definitely a brain-enhancing food! So, let’s get started! Read on to find out what fish he likes to eat! And what’s the best way to get it? By incorporating it into your daily diet,
Eating a diet rich in fresh fruits and vegetables is one of the most important strategies against cognitive decline. It should include plenty of fish and plant-based protein. Choose healthy fats instead of saturated fats, and eat lots of green leafy vegetables and fish. Leafy greens are rich in brain-friendly nutrients like folate and vitamin K, so consuming plenty of these can help you stay mentally sharp.
You’ve probably heard of turmeric—it’s a popular spice in Asian dishes and one of the most important ingredients in curries. However, there’s a much more intriguing side to this herb—it’s capable of improving brain health. Curcumin, the key ingredient in turmeric, is an extremely powerful antioxidant and a molecule that penetrates the blood-brain barrier. It’s believed to improve memory, relieve depression, and prevent Alzheimer’s disease.
Research has shown that turmeric’s Curcumin content can improve the birth of new brain cells. This process, known as neurogenesis, is important for optimal learning, memory, and mood. Curcumin has also been shown to improve the levels of the brain-derived neurotropic factor or BDNF.
Soybean products are an excellent source of antioxidants and polyphenols, compounds that are believed to improve cognitive functions. This is important information to keep in mind when deciding whether to incorporate soy into your diet. The authors of this study reviewed clinical and epidemiologic data and concluded that the current level of evidence is not sufficient to recommend adding soy to your diet. The study also noted that the results from animal studies are not always relevant to humans, as their metabolism may differ from that of humans.