Top 9 Foods for healthy brain and sharp memory

There are some food stuffs which can empower your brain and sharpen your memory.

These are some  some very important food stuffs that you should add in your diet.

          1)    Apple

Apples are a leading source of quercetin, an antioxidant plant chemical that keeps your mental juices flowing by protecting your brain cells.

quercetin defends your brain cells from free radical attacks which can damage the outer lining of delicate neurons and eventually lead to cognitive decline.

Eat your apples with their skins on since that's where you'll find most of their quercetin.

2)   Sardines

 

Omega 3 fatty acids is the key component in the fish that improves the functioning on the brain and nervous system.

Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA.

 

3)   Blueberries

 

Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss.

In animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia

  

          4)   Chocolate

Chocolate can lower your blood pressure. Now researchers have discovered it can also keep your mind sharp.

Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood.

           5)   Avocados

Though Avocado is a fatty fruit, it's a monounsaturated fat helps the blood to flow healthy. Healthy blood flow means healthy brain. Avocado helps to lower your blood pressure. But it might not be healthy if you eat a whole of avocado every day as it is a fatty fruit.

          6)   Pomegranate

Pomegranate has potent antioxidants in it which can help your brain to protect from the damage of free radicals.  

           7)   Nuts and seeds

Vitamin E is very important for a healthy memory and brain. Nuts have plenty of Vitamin E along with green leafy vegetables.

Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts.

          8)   Spinach

Spinach has plenty of vitamin E, folate and vitamin K which can prevent dementia.

In 2006 Neurology study reveals that eating three servings of leafy green, yellow and cruciferous vegetables a day can delay cognitive decline by 40 percent.

          9)   Eggs

Eggs are high in choline, which is an essential nutrient that aids brain function in adults. However, research has shown that only 10 percent of adults get the recommended amount of choline every dayand that’s how Egg yolk helps regulate brain function and the nervous system.

Choline also serves as the key ingredient in the manufacture of neurotransmitters, so that brain cells can communicate between each other and with muscle cells. For the fetus, the high choline content in eggs obtained from the mother's diet can help the brain develop normally and may even prevent birth defects.

Source

http://www.livestrong.com/

http://www.webmd.com

http://edition.cnn.com/

http://www.bbcgoodfood.com/