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Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention, and focus. Indulge in these healthy options to improve energy levels, promote calmness, and even boost memory and cognitive function.
BRAIN FOODS TO BOOST YOUR MEMORY
- Omega-3 fatty acids
Omega-3 fatty acids are critical for brain development and help to improve the brain’s ability to think and process. The foods contain with this nutrient may improve your memory and help your brain work more efficiently.
Source: Salmon, Avocado, Pumpkin seed, Olive oil and Canola oil.
- Berries
Berries with blue and purple colour have a high content of Anthocyanin, this pigment provide anti-inflammatory and antioxidant effects. Anthocyanin as an antioxidant may help reduce brain inflammation and stress level. Research suggests that eating berries can have positive effects on the brain and can help prevent memory loss with their ability to reduce.
Source: Blackberries, blueberries, currants, dates, purple grapes, plums
- Complex carbohydrates
Complex carbohydrates high in fibre are better for us because they help slows down digestion and causes energy to be released slowly into your body, helping maintain blood sugar levels throughout the day. For better concentration and mental performance, choose wholegrain foods instead of refined versions, such as white flour, rice and bread.
Source: Brain rice, Whole wheat bread, Whole grain pasta
- Dark leafy vegetables
Dark leafy vegetables are good source of iron. Iron is responsible for the production of haemoglobin, to carry oxygen from your body to brain. Iron has also been shown to boost both mood and memory. Dark green leafy also rich in vitamin B and K, they play important role in improving cognitive function, memory and alertness.
Source: Spinach, Bok Choy, Kale, Broccoli
BRAIN BOOSTING RECIPE---BERRY BIRCHER
Recipe
| Prep Time | Cook Time | Total Time | Serving | Calories |
| 5 min | 5 min | 10 min | 2 | 186kcal |
Ingredients
- Porridge oats---70g
- Golden linseeds---2tbsp
- Banana---2pcs
- Fresh berries of your choice---140g
- Low-fat yogurt---175g
SOURCE
- Department of Health, Hong Kong
- CDC, US. Healthy Growth and Brain Development
- Harvard health publishing. Nutritional psychiatry
- NIH, US. Brain foods