Top Foods To Sharpen Memory And Improve Brain Function
By Kavata Kithome
Each of my grandparents lived to be at least 100 years old. What was even more impressive is that they all had their memories and brain function intact. I know this, because they remembered each and every one of their grandchildren and great grandchildren by name. Some of us they hadn’t even seen in years, but were still remembered just as well.
I was impressed, to say the least, especially considering how we live in a world where dementia and alzheimer’s are so prevalent and almost expected as we age.
I wanted to understand how my grandparents were able to maintain such high brain function and all I can remember my grandmother saying was, “you are what you eat.”
We all want our minds to stay clear and sharp the for the entirety of our lives and while most people think that your genes determine the virility of your brain, the truth is that the quality of your diet that plays a key role (there’s a reason food is often referred to as medicine).
There are several things you can do to maintain – and even improve – brain function, like reading, playing brain games, etc. The good news is that you can also eat your way to a strong, sharp and high functioning brain.
Here are the top 5 ways you can adjust your diet to help with mental cognition, at any age!
1. Eat Your Vegetables: Does this come as any surprise? Well, in case you forgot, a higher intake of vegetables is strongly associated with having better cognition and less chances of dementia. Having 6-9 cups of vegetable per day can help keep you healthy overall and your brain very happy.
2. Eat Your Berries: Berries are filled with antioxidants that can help ward off those nagging memory lapses. All the more reason to load up on your berries – especially blueberries. Combining your berries and veggies in a delicious salad or nutrient packed smoothie are amazing ways to get both your berries and veggies in for the day and to really nourish your brain.
3. Get Sufficient Minerals: Minerals are cofactors for many vitamins in the brain. Eating seaweed or adding sea salt to your diet are excellent ways to increase the amount of minerals in your diet.
4. Eat High Quality Protein: The molecules that your brain uses to communicate with the synapse or junctions between brain cells are made up of neurotransmitters known as amino acids; amino acids are the building blocks of protein. It is key to eat enough high quality protein to help your brain make the necessary neurotransmitters it needs to function properly.
5. Eat Your Healthy Fats: 60% of your brain is made up of fat called myelin. It is a sort of insulation on the wiring between brain cells. Despite popular opinion, low fat diets are not very healthy, especially for your brain. Eat more omega-3 fats found in avocados, sardines, salmon, walnuts and flax seeds to support production of the vital myelin that your brain desperately needs.
Bonus Tip: Stop drinking soda and other sweetened drinks. Taking in high amounts of sugar is associated with the rapid loss of brain cells and earlier onsets of cognitive decline or dementia. Instead, choose water or a delicious fresh juice. Below is a great juice recipe that is sure to have your brain happy and healthy.
Do you know any other great tips for maintaining and improving brain function? Feel free to share with us in the comments below!
Brain Booster Juice
Brain Booster Juice
- 2 ribs celery
- 1 carrot
- 2 cups spinach
- 1 lime, peeled
- Process all ingredients through juicer and enjoy!
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
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