Best Foods To Boost Your Brain And Memory

Foods To Boost Your Brain And Memory

Key highlights or summary

  • This role of nutrition in brain wellness is based on multiple interactions between multiple nutrients, metabolites, different food groups, and other factors like environment and genetics.
  • Avoid ‘white foods’, artificial sweeteners, additives, colourings and processed foods. Choose certain nutrients that are significant in restoring brain health and preventing decline.
  • Along with the right foods, your brain’s health depends as much on exercise. Combine both for it to work at optimal capacity. 

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  1. Diet and Exercise in Cognitive Function and Neurological Diseases, First Edition. Edited by Tahira Farooqui and Akhlaq A. Farooqui. © 2015 John Wiley & Sons, Inc. Published 2015 by John Wiley & Sons, Inc.
  2. Your brain on chocolate  
  3. Acute Effects of Avocado Consumption on Cognition: Preliminary Results
  4. Studies Find Apple Compounds Boost Neurogenesis, May Improve Brain Function
  5. Neuroprotective effects of berry fruits on neurodegenerative diseases
  6. Examining the impact of grape consumption on brain metabolism and cognitive function in patients with mild decline in cognition: A double-blinded placebo controlled pilot study  
  7. Healthy Brain, Happy Life by Wendy Suzuki with Billie Fitzpatrick; Publisher: ‎ Dey Street Books; Reprint edition (19 May 2015); Exercise And Neurogenesis, pg 119.  

Frequently asked questions

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Yes, these foods have been scientifically shown to have positive effects on cognitive function. They contain nutrients that support brain health, such as omega-3 fatty acids, antioxidants, and flavonoids. 

It's beneficial to include a variety of these foods in your diet on a regular basis. Aim for a balanced and diverse diet that incorporates these foods several times a week to reap their cognitive benefits.

While there is no single food to avoid completely, it's generally recommended to limit the intake of processed foods, added sugars, and unhealthy fats. A balanced diet with a focus on whole, nutrient-dense foods is ideal for cognitive health

Absolutely! Many of these brain-boosting foods are naturally vegan and gluten-free. For example, you can opt for plant-based sources of omega-3 fatty acids, such as chia seeds or flaxseeds, and explore gluten-free whole grains like quinoa.

While incorporating these foods into your diet is a great step, it's important to remember that overall lifestyle factors play a role in cognitive function. Regular exercise, quality sleep, stress management, and mental stimulation are also important for maintaining brain health. Combining these strategies can yield the best results.