16 Best Foods to Boost Your Brain
A proper diet has a great influence when it comes to studying for that much-feared exam. As much as the desire to eat pizza, a hamburger full of bacon, fries, ice cream, and soda is huge, there are good foods for memory, which aids learning, assimilation, and reasoning.
Putting them in the diet can help a student who studies. A healthy and adequate amount of food contributes to learning. Some foods stimulate memory and reasoning and even help to improve concentration.
The food eaten directly impacts people’s brains and mental health. The physical disposition also suffers interference depending on the nutrients that are absorbed.
3 Tips for a Better Memory
a. Stop smoking
We all know that smoking is fundamentally not healthy. Our memory is involved in harmful activity when smoking. Anyone who smokes more than two packs of cigarettes daily doubles their risk of developing dementia later. CDC.gov on their website has a great tip on how to quit smoking.
b. Reduce alcohol consumption
We should also always simmer down a bit when it comes to alcohol. Too much of a good thing can have a massive impact on our brains. If a lot of liquor flows in one evening, the nerve cells’ neurotransmitters can no longer dock to the brain cells—the result: is short-term memory loss, better known as a film tear. Long-term consumption also damages long-term memory, nerve cells die, and the brain’s overall performance drops. The spatial orientation, language skills, and feelings are also affected.
c. Feed the brain
With the right diet, memory performance can be improved in the long term. Many foods, such as complex carbohydrates, is required for our brain to function optimally. Also, we should always drink enough so that the head and body are adequately oxygenated and well supplied with blood.
Having established the things to do to improve the brain and memory, we will now focus on types of food that can aid memory.
Types of Food to Improve Memory
Here are the 16 best foods to boost your brain and memory recommended to be included in the diet that can help with studies’ performance:
Sufficient fluid should be drunk so that the flow of information between cells and synapses flows particularly well. Water keeps the thinking power stable and the brain fit even with increased performance! The brain largely consists of water and has to be supplied continuously with fluid. Whoever drinks a lot of water ensures enough oxygen is transported and the brain performs at its best.
Protein, naturally found in eggs, is particularly important for activating nerve cells. Protein forms messenger substances that the brain needs to activate the grey cells. The grey cells must be activated to perform all kinds of tasks in the body, and the brain can perform actively. Eggs can be processed in many delicious recipes, so there is something tasty for everyone!
Vitamins are important to everyday nutrition, but they also keep the grey cells fit. The different vitamins have different tasks. Some, such as vitamin C, support thinking, and others, such as vitamin E, have a protective function through free radicals. Vitamin B increases the release of various neurotransmitters and promotes the transmission of stimuli between individual cells. Raspberries, blueberries, and strawberries, in particular, promote this signal transmission. Berries can be wonderfully processed into smoothies or combined with oat flakes and curd cheese!
Nuts are the classic student food! They contain tons of important and valuable active ingredients that benefit our brains. We can remember better thanks to omega-3 fatty acids, and learning is easier for us. Amino acids support nerve cells in communication and promote brain performance. At the same time, the memory is strengthened. Those who snack on nuts can also concentrate better.
Walnuts: Due to their high phosphorous content, walnuts become the most effective nuts if we consider mental performance. Walnut is quite fantastic for our memory.
The high nitrate content of carrots has a positive impact on brain performance. Nitrate and nitrites are converted and improve blood flow. As a result, more oxygen is transported to the cells, and we become more efficient. Carrot juice promotes blood circulation and also helps against forgetfulness.
Oatmeal is the perfect breakfast for every student! On the one hand, complex carbohydrates prevent cravings and weakness and on the other hand because oatmeal is a great source of energy! The carbohydrates also help with concentration problems and nervousness. Magnesium, iron, and vitamin B ensure good synapse connections at the ends of the nerve cells.
Almost everyone already knows the unique powers of spinach. The iron it contains is a real brain-builder! As already described, oxygen transport plays an important role. Iron promotes this transport and increases brain performance! Furthermore, vitamin E and folic acid protect our brain and strengthen it sustainably.
Apples are delicious and are highly recommended by doctors. The apple protects against mental exhaustion and strengthens the memory. Quercetin is a substance that protects the brain’s nerve cells from damage. This is also contained in the apple. Also, the immune system is strengthened, and the doctor is kept away!
Broccoli – is commonly regarded as the fountain of energy for the brain! Vitamins, minerals, and phytochemicals ensure mental fitness. These active ingredients replenish energy and stimulate the nerve cells’ oxygen supply. Nerve strands are built up and strengthened thanks to vitamin C and vitamin B6; at the same time, these vitamins stimulate protein building blocks’ metabolism!
Quark contains a lot of lecithins, an important messenger for thinking processes. So that we can think clearly, our brain must be supplied with sufficient lecithin. In particular, lean milk products have a positive and healthy effect on our body, especially our brain. Quark is a great basis for a wide variety of dishes and snacks, as it can be refined with fruit and vegetables in many ways. A real power breakfast is created with bananas, oatmeal, and berries!
Tuna, swordfish, bonito, sardines, mackerel, anchovies, or salmon are some of the bluefish that should be part of the daily diet to improve brain performance thanks to their high content of Omega fatty acids. Although, remember that large blue fish such as swordfish or tuna are not recommended daily due to their high concentration of heavy metals.
12. Extra virgin olive oil
Some studies have discovered that it is a fundamental ingredient for the proper functioning of the brain to protect it from cognitive deterioration and keep its neural connections in good condition.
13. Black beans
All types of beans are a great source of protein, but black, in particular, contains an extra dose of magnesium and folic acid. Scientific studies on laboratory animals have shown that magnesium can fight brain diseases that arise with advancing age, such as Alzheimer’s. Also, the consumption of black beans improves all blood circulation, including in the cerebral veins.
Did you know that belly and abdominal fat and harming your spine can also cause problems for your brain? Over time, this fat accumulates in the coronary arteries, impairing blood and oxygen irrigation to the cerebral arteries. It may seem strange, but the best way to combat this fat is to consume fat – but the healthy one, of course, like the one found in avocados (remember to consume it moderately, as it is a fruit with high calories).
15. Cherry tomatoes
Red foods are rich in carotenoids, amino acids that strengthen the cognitive system and, like vitamin K, strengthen memory. One of them is lycopene, found in the skin of tomatoes. The cherry type has more concentration of this substance than the common ones, so it is good for the brain. Lycopene is still useful for preventing inflammation and helping to fight depression.
16. Green tea
This is arguably one of the best nutrients to care for the body and mind. Taken as an infusion, it is a natural tea low in caffeine and with a high content of antioxidants. It also acts against nervousness and is attributed to anxiolytic powers since it gives us dopamine, an essential substance for the brain that helps us relax more easily.
The foods we mentioned are just a few of the long list of foods that can help enhance your memory while in college. A regular, fresh, balanced diet keeps the brain and body fit! With all that has been discussed, it is vital to consider the small but significant breaks in between.
We hope with this list; you will start focusing on your dieting plan in college to ensure a healthy lifestyle.
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