10 Foods To Boost Brain Activity

If you want to increase your concentration and improve your brain activity, you can change your diet. Although there are no foods to protect you from mental illness, such as Alzheimer's or dementia, some of them help with cognitive health.

A balanced diet that includes these 10 brain foods can help you maintain your memory and concentration.

1. Whole grains

Eat foods with a low glycemic index, which slowly release glucose into the blood, and this will maintain your mental health throughout the day. Choose brown rice, cereals and pasta that are whole grain.

2. Useful fats

Essential fatty acids cannot be synthesized by the body, so it is necessary to add them from different sources. The most effective omega 3 fatty acids are found in oily fish, and good plant sources include flaxseed, soy, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, heart, joints and overall well-being. The main sources of useful fats are fish - salmon, trout, herring, sardines, they contain EPA and DHA fats, which are associated with improving the condition of dementia and Alzheimer's.

3. Blueberries

Studies show that eating blueberries has an effect on short-term memory loss. In addition, you can choose other fruits and vegetables that contain compounds called anthocyanins.

4. Tomatoes

The powerful antioxidant lycopene, found in tomatoes, helps fight free radicals that occur in Alzheimer's disease and dementia. Cook the tomatoes with a little olive oil to increase their absorption and efficiency.

5. Eggs

Certain B-complex vitamins - B6 and B12 and folic acid - reduce homocysteine ​​levels in the blood. Elevated levels of the compound are associated with an increased risk of stroke, cognitive impairment and Alzheimer's. To improve the condition of the brain, eat foods containing these vitamins, such as eggs, fish, chicken, green leafy vegetables.

6. Blackcurrant

Vitamin C is thought to prevent brain degeneration, including dementia and Alzheimer's. In addition, the vitamin is related to preventing anxiety and stress. One of the best sources of the vitamin is black currant, as well as red peppers, citrus fruits and broccoli.

7. Pumpkin seeds

Pumpkin seeds are rich in zinc - an important mineral that is associated with memory and thinking. These small seeds are full of magnesium, vitamin B, tryptophan and stimulate the hormone of happiness - serotonin.

8. Broccoli

Broccoli is a great source of vitamin K, which is known to improve cognitive function and brain power.

9. Sage tea

Sage tea has a reputation as a suitable tool for improving memory and concentration. Although most studies are about essential oil, you can add the spice to your diet.

10. Nuts

Adequate vitamin E intake can help prevent cognitive decline, especially in the elderly. Nuts are a good source of vitamin E, as well as green vegetables, asparagus, olives, seeds, eggs, brown rice and whole grains.

The importance of exercise

Remember that both healthy eating and exercise help the brain. Studies show that regular exercise improves cognitive function, slows the process of mental aging, helps process information more effectively.

For the health of your brain, if you fail to cope with a balanced diet, you can include some amino acids and vitamins that are suitable for improving mental health. If you are considering taking any supplement, consult your doctor.