Foods For Your Brain and Memory

Abstract

The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration. Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats. That said, certain foods in this overall scheme are particularly rich in healthful components like omega-3 fatty acids, B vitamins, and antioxidants, which are known to support brain health and often referred to as foods. Incorporating many of these foods into a healthy diet on a regular basis can improve the health of your brain, which could translate into better mental function.

Full text

Foods For Your Brain and Memory.
Author.
Hayk S. Arakelyan. Full Professor in Medicine,
Doctor of Medical Sciences, Ph.D , Grand Ph.D .
Senior Expert of Interactive Clinical Pharmacology , Drug Safety,
Treatment Tactics, General Medicine and Clinical Research.
“Let food be thy medicine, thy medicine shall be thy food.”
“Hippocrates”
Introduction.
The foods you eat play a role in keeping your brain healthy and can improve
specific mental tasks, such as memory and concentration. Just as there is no
magic pill to prevent cognitive decline, no single almighty brain food can ensure a
sharp brain as you age. Nutritionists emphasize that the most important strategy is
to follow a healthy dietary pattern that includes a lot of fruits, vegetables,
legumes, and whole grains. Try to get protein from plant sources and fish and
choose healthy fats, such as olive oil or canola, rather than saturated fats. That
said, certain foods in this overall scheme are particularly rich in healthful
components like omega-3 fatty acids, B vitamins, and antioxidants, which are
known to support brain health and often referred to as foods. Incorporating
many of these foods into a healthy diet on a regular basis can improve the
health of your brain, which could translate into better mental function.
Foods For Your Brain and Memory.

1. Fatty Fish.
About 60% of your brain is made of fat, and half of that fat is the
omega-3 kind. Your brain uses omega-3s to build brain and nerve cells,
and these fats are essential for learning and memory.
2. Coffee
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 .
3. Blueberries.
Blueberries provide numerous health benefits, including some that are specifically
for your brain.Blueberries and other deeply colored berries deliver anthocyanins,
a group of plant compounds with anti-inflammatory and antioxidant
effects.Antioxidants act against both oxidative stress and
inflammation,conditions that may contribute to brain aging and
neurodegenerative diseases .
4. Turmeric.

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 .
5. Broccoli.
Broccoli is packed with powerful plant compounds, including
antioxidants. It's also very high in vitamin K, delivering more than 100% of
the Recommended Daily Intake (RDI) in a 1-cup (91-gram) serving. This fat-
soluble vitamin is essential for forming sphingolipids, a type of fat that's
densely packed into brain cells.
If you have any questions concerning “ Foods For Your Brain and Memory”,
interactive clinical pharmacology , or any other questions, please inform me .
Prof. Hayk S. Arakelyan