12 foods that will stimulate your mind

what foods can stimulate your mind

12 foods that will stimulate your mind

Proper diet protects against cardiovascular disease, hypertension or cancer. Eating certain foods can improve brain activity. Although there is no known treatment that can prevent Alzheimer’s disease or dementia, experts believe that some foods have a positive role in the overall mental health.

British Association for Alzheimer’s disease offers healthy diet to stimulate the brain. Experts say it is a way to reduce the risk of cardiovascular disease and diabetes. Diet improves blood circulation in the brain by reducing the fat content and cholesterol in the body.

Here are foods that experts say will stimulate your brain:

  • Blackberries

Whether preferring to master a new language or a new dance you notice that with age the learning gets more difficult process.

The reason is that in order to accept the new information in the defined order the brain cells need to have contact with each other. With age, for the cells is increasingly difficult to achieve a state of excitability, thanks to which is providing the connection between them.

Blackberries contain antioxidants and polyphenols that enhance the excitability of brain cells and stimulate the exchange of signals between neurons, improving their ability to absorb new information according to research by the University of Fletcher in 2009.

  • Coffee

A recent Finnish study of 1,400 people addicted to the consumption of coffee, shows that in those who consume between 3-5 cups of coffee a day in the years between 40 and 60, the risk of developing Alzheimer’s disease in reduced by 65% compared with those who drink less than two cups per day.

According to scientists, the protective effect of coffee is due to caffeine and contained in the drink antioxidants.

  • Apples

Another reason to eat at least an apple a day. Apples are the best source of quercetinum, antioxidant, which is contained in plants, and has the ability to protect the brain cells from damages.

According to research by Cornell University quercetinum protects brain cells from free radicals that damage the sensitive neurons, leading to reduced cognitive ability and mental illness.

It is important to consume apples with the skin, which provides more than useful for the brain substance.

  • Chocolate

Recently a known fact is that chocolate lowers blood pressure. With the study of the Journal of Nutrition in 2009, researchers bring us another interesting fact – to eat 10 grams of chocolate a day helps prevent age-related memory loss. The effect is due to the polyphenols in cocoa which have a tendency to improve the blood supply to the brain.

  • Spinach

A study from 2006 presented interesting facts – consumption of three servings of dishes of spinach, green leafy vegetables, yellow and cruciferous vegetables (cauliflower, cabbage, radish, turnip, mustard, horseradish, etc.) slows down and delays the decreasing of cognitive abilities by 40 %.

Of these vegetables, green leafy have the protective effect on memory, and a leading position gets the spinach. This green leafy vegetable is full with useful nutriets that protect against dementia. It contains folic acid, vitamin E and vitamin K.

Ii is sufficient a half cup cooked spinach, to provide one-third of the daily needs of the body of folic acid and one fifth of vitamin K.

It is recommended that dishes be mixed with olive oil, since this improves the useful fat absorption of the vitamins E and K.

  • Salmon

This fish is useful not only for the heart, but also for the gray matter in the brain. Salmon is a leader in omega-3 fatty acids, which are an important resource to load the DNA of the brain cells. It is believed that omega-3 fatty acids prevent the development of Alzheimer’s disease.

Salmon is also a source of vitamin D, which lately is defined as “defender of the mind.” A study published in July 2010 in the Archives of Internal Medicine, shows that elderly people showing a lack of vitamin D, suffer 40% more often from memory loss due to aging.

  • Curry

Turmeric, which is related to ginger plant is the main ingredient of curry spices. Turmeric is rich in substance curcumin, which according to experts from the University of California at Los Angeles and the Research Center for Alzheimer’s disease stops the development of the disease. Curcumin not only block the formation of beta-amyloid plaques in the brain, and protects from inflammation and an overlay of fatty plaques in the arteries, which restricts blood flow in the brain.

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  • Walnuts

Walnuts are great brain food. The fruit itself even anatomically mimics human brain. The thin green rind covering the walnuts, like human scalp; hard shell – skull and the inner layer separating the two halves of the walnut, similar to membrane. The shape of the nut resembles the two brain hemispheres.

More than 15-20% of the walnut is protein. It also contains linoleic acid (omega-6 fatty acid) and alpha linolenic acid (omega-3 fatty acid), vitamins E and B6. Omega-3 fatty acids found in walnuts, are essential for the proper functioning of the brain membranes. The higher content of omega-3 fatty acid in the menu leads to an improvement in communication between the nerve cells.

Furthermore, consumption of omega-3 fatty acids may have a positive impact on our emotional state by increasing the levels of a hormone called serotonin, which controls our mood.

  • Almonds

Phenylalanine contained in almonds can make a miracle for your brain and neurological health. It has a rare ability to cross the blood-brain barrier, where it helps the brain to produce natural mood boosters – neurotransmitters called dopamine, adrenaline and noradrenaline. In addition, almonds are rich in riboflavin, which is known as a stimulator of the memory.

  • Eggs

Eggs actually offer impressive nutritional profile of its only 70 calories. They are an invaluable source of high quality protein and are rich in vitamins and minerals.

But there are also: Choline or vitamin B4, located in eggs, stimulates the center of the memory in the brain (hippocampus). Researchers found that choline increases the size (length) of neurons, which helps them to send more powerful electrical impulses and supports rapid recovery of neurons after they are sent.

Furthermore, in the egg yolk are detected two powerful antioxidants called lutein and zeaxanthin, which protect against degenerative visual disorders occurring with age.

  • Avocado

Regarding brain health, avocados is almost equal to blueberries. Avocados contain monounsaturated fats, which help good circulation, which is fundamental requirement for a healthy brain.

  • Yogurt

Calcium-rich foods such as yogurt, milk, cheese and other improve the functions of the nervous system. Yogurt also contains the amino acid tyrosine, which is responsible for the synthesis of dopamine and nor-adrenaline. In short, yogurt helps improve memory and alertness.

The ingredients of the foods you eat enter the bloodstream and with it falling in the brain. So it is inevitable that the way we think, work and concentrate depends on the food we eat.

It is however possible to increase the productivity of your brain by about 20% depending on how you eat, said the experts from the World Health Organization.

Diet, exercise and sleep have the potential to improve your brain health and your mental functions. This raises the exciting possibility that by making changes in your diet you canĀ  improve the cognitive abilities, protecting the brain from abuse and even prevent the effects of aging.

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About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.