1.
Complex
carbohydrates
These types of
carbohydrates provide a slow release of glucose to the brain - the only sugar
the brain can absorb. Glucose is required to fuel the brain cells that are
responsible for concentration, memory and learning. Good sources of complex
carbohydrates include wholegrain breads, oats, brown rice, legumes, fruits and
vegetables.
2. Antioxidants
Researchers believe
that eating foods high in antioxidants may help delay brain aging since they
help combat free radical damage. Free radicals are irregular molecular atoms,
that occur naturally in the body, or externally from environmental factors such
as pollution, cigarette smoke and herbicides, that attack the cells, causing
the breakdown of tissues and possibly play a role in casing a number of
diseases from cancer to dementia.
3.
Egg yolk
Eggs are not only a
great source of protein, the yolk also contains the memory-promoting nutrient
choline. Choline is a key component of two molecules in the brain:
phosphatidylcholine and sphingomyelin. These two molecules account for a high
percentage of the brain's total mass, making choline vitally important for
brain function. For maximum health benefits include up to two eggs in your
diet, three to four times a week.
4. Coffee
Your morning coffee
does more than just wake you up - it also boosts your brain power. Research
shows coffee improves memory and speeds up reaction times by acting on the
brain's prefrontal cortex, the area responsible for short-term memory. A
lifetime of coffee consumption has even been associated with a lower risk of
Alzheimer's disease, a brain disease affecting memory, thought and language. So
enjoy your morning cup of joe,
5.
Sage
Sage (Salvia) is
documented in herbal encyclopedias as an agent that enhances memory. Recent
studies indicate that taking sage oil can enhance improve memory performance.
An easy and inexpensive way to consume sage is to make your own tea. Simply
pour one cup of boiled water over two teaspoons of fresh or one teaspoon of
dried sage leaves. Cover and steep for 10 minutes and strain. Fresh sage leaves
should be
6.
Water
Your brain is made
up of approximately 75 per cent water, therefore staying hydrated is absolutely
vital for optimum brain performance. Health professionals believe the number
one cause of memory loss, at any age, is dehydration and the simple act of
drinking a large glass of water can dramatically improve brain function. Tip:
start the day hydrated and get into the habit of drinking a glass of water
first thing upon
7. Oily fish
Fish contains high
levels of the fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic
acid). EPA acts like an antiinflammatory in the body, and also helps to prevent
blood clotting, which can trigger a heart attack or stroke. DHA is concentrated
in large amounts in the brain and is now considered a vital nutrient to enhance
learning ability and mental development. Fish that contain the highest levels
of fatty acids
8. Kelp
Kelp is a sea
vegetable (seaweed) high in magnesium, calcium and iodine. Iodine is necessary
for normal growth and development of the brain and body. Because the body does
not make iodine, it must be obtained from the diet. Kelp is the most abundant,
iodine-rich sea vegetable. Other rich sources of iodine include seafood, dairy
products, plants grown in iodine-rich soil and iodized table salt. Severe
iodine deficiency
9.
Cacao
Cacao is chocolate
in its purest form, free from sugar, dairy and other processed ingredients.
It's considered a superfood since it contains huge amounts of antioxidants, as
well as a compound called epicatechin. Scientists are now discovering the
combination of exercise and a diet high in epicatechin promotes functional
changes in a part of the brain that supports learning and memory. What does
this mean for the rest of
1 . Walnuts
Interestingly a shelled
walnut looks remarkably like a miniature brain; it's like nature's way of
reminding us to eat these little wonders for brain nourishment. Walnuts are
packed with essential fatty acids, critical for brain and nervous system
performance. The brain is a very fatty organ and requires adequate amounts of
these fatty acids for optimum function and cognition. Add walnuts to your
morning porridge or enjoy a handful
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