How To boost Your Child Brain And Memory Naturally
As the control center of your body, it’s in charge of keeping your heart beating and lungs breathing and allowing you to move, feel and think.
That’s why it’s a good idea to keep your brain in peak working condition.
The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.
Here are the best foods that boost your brain.
When people talk about brain foods, fatty fish is often at the top of the list.
This type of fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids.
About 60% of your brain is made of fat, and half of that fat is the omega-3.
Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory.
Omega 3-s also have a couple additional benefits for your brain.
For one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease.
On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression.
In general, eating fish seems to have positive health benefits.
If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you.
Two main components in coffee — caffeine and antioxidants — help your brain.
The caffeine in coffee has a number of positive effects on the brain, including.
Increased alertness: Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you sleepy.
Improved mood: Caffeine may also boost some of your “feel-good” neurotransmitters, such as serotonin.
Sharpened concentration: One study found that when participants drank one large coffee in the morning or smaller amounts throughout the day, they were more effective at tasks that required concentration.
Drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s.
Turmeric has generated a lot of buzz recently.
This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain.
Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there.
It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:
May benefit memory: Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease.
Eases depression: It boosts serotonin and dopamine, which both improve mood. One study found curcumin improved depression symptoms just as much as an antidepressant over six weeks.
Helps new brain cells grow: Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed.
Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants.
Flavonoids are a group of antioxidant plant compounds.
The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers say these compounds may enhance memory and also help slow down age-related mental decline.
In one study including over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, than those who rarely ate it.
Chocolate is also a legitimate mood booster, according to research.
One study found that participants who ate chocolate experienced increased positive feelings, compared to participants who ate crackers.
Research has shown that eating nuts can improve markers of heart health, and having a healthy heart is linked to having a healthy brain.
A 2014 review showed that nuts can improve cognition and even help prevent neurodegenerative diseases.
Also, another large study found that women who ate nuts regularly over the course of several years had a sharper memory, compared to those who didn’t eat nuts.
Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, may explain their brain-health benefits.
Vitamin E shields cell membranes from free radical damage, helping slow mental decline.
Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline.
Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
Two studies found that higher intakes of choline were linked to better memory and mental function.
Nevertheless, many people don’t get enough choline in their diet.
Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient.
Adequate intake of choline is 425 mg per day for most women and 550 mg per day for men, with just a single egg yolk containing 112 mg.
Furthermore, the B vitamins have several roles in brain health.
To start, they may help slow the progression of mental decline in the elderly.
Also, being deficient in two types of B vitamins — folate and B12 — has been linked to depression.
Folate deficiency is common in elderly people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline.
B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain.