Yes, when Diabetic-friendly lunch recipes comes to staying mentally Brakn-boosting Diabetic-friendly lunch recipes focused, doods Brain-boosting foods of brain foods matters, especially for our gray matter. These salad staples contain vitamin E, folate and vitamin K, which promotes memory. Another benefit is that they're an incredible source of folate, a natural form of vitamin B9 that is important in red blood cell formation.

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5 Foods That Boost Brain Power And Memory

Brain-boosting foods -

However, the study also noted that this association declined in the highest category of fish intake, which the researchers suggested may be due to the higher intake of mercury and other harmful pollutants found in seafood Many other studies have linked fish intake to better mental performance and slower mental decline, which is attributed to the concentration of important nutrients, including omega-3 fats, in fish 35 , Adding fish and seafood to your diet may enhance memory and boost overall brain health.

Eating fish may also help slow mental decline. Beets and beet products are rich in nitrates, which your body converts into a molecule called nitric oxide. Nitric oxide plays many important roles in your health, including proper nerve cell communication, blood flow, and brain function Consuming nitrate-rich beets and beet products has been associated with improvements in brain function in some studies.

A study in 24 younger and older adults found that drinking 5 ounces mL of beet juice significantly increased blood nitrate concentration and improved reaction time on mental tests in both age groups, compared with a placebo Another study in 40 adults found that drinking 15 ounces mL of beet juice improved blood flow to the brain and performance on a subtraction test, compared with a placebo You can increase your dietary intake of nitrates by enjoying roasted beets with a meal before an exam or sipping on fresh beet juice while studying.

Beets are rich in nitrates, which may help improve blood flow to the brain, nerve cell communication, and overall brain health. Studies have linked beet juice consumption to improved performance on tests.

Vegetable intake in general is associated with better brain function and the promotion of overall health Red, orange, and green vegetables, including peppers, carrots, and broccoli, contain a variety of beneficial plant compounds, including carotenoid pigments, that have been shown to benefit mental performance.

The carotenoids lutein and zeaxanthin accumulate in your retinas. This accumulation is referred to as macular pigment optical density MPOD. A study in 51 children between the ages of 7 and 13 found that MPOD was significantly related to brain function and intellectual ability Another study in 56 children between the ages of 8 and 9 also found that MPOD was positively associated with academic performance Alternatively, low MPOD has been linked to reduced mental performance.

A study in 4, adults demonstrated that lower MPOD was associated with poorer performance on mental tests, poorer memory, and slower reaction time The vegetables richest in lutein and zeaxanthin include kale, parsley, spinach, basil, peas, leeks, lettuce, carrots, broccoli, and green and red peppers.

Eggs and pistachios are also good sources of lutein and zeaxanthin For a satisfying pre-study-session meal rich in brain-health-promoting carotenoids, top a large spinach and herb salad with chopped red pepper, sliced carrots, and hard-boiled eggs.

Dress the salad with a drizzle of olive oil and vinegar and small handful of chopped pistachios for extra protein and healthy fats. Increasing your intake of carotenoid-rich red, green, and orange vegetables can help improve your overall nutrient intake and may help boost your brain health.

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Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory. Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions.

Beyond the usual suspects for healthy resolutions. March 6, Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age.

Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.

Research suggests these plant-based foods may help slow cognitive decline. Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease.

Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you're not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.

Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. A study done by researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.

Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function.

Caffeine might also help solidify new memories, according to other research. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a milligram caffeine tablet.

More members of the caffeine group were able to correctly identify the images on the following day. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory.

A study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid ALA. Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries.

Avocados are a fruit rich in monounsaturated fat, which improves memory function by helping improve blood cholesterol levels when eaten in moderation in place of saturated fats. Vegetables Beets are rich in nitrates, a natural compound that can dilate blood vessels, allowing more oxygenated blood to reach the brain.

Dark, leafy greens are known for their antioxidants, such as vitamin C, and have been shown to reduce age-related memory loss. Greens also are rich in folate, which can improve memory by decreasing inflammation and improving blood circulation to the brain. Whole grains and legumes Cracked wheat, whole-grain couscous, chickpeas, oats, sweet potatoes and black beans are examples of complex carbohydrates.

Since brain cells run on glucose derived from carbohydrates and don't store excess glucose, they need a steady supply of it. Complex carbohydrates are a preferred brain food, providing a slow, sustained supply of glucose. They take longer to metabolize and are high in folate, the memory-boosting B vitamin.

Seafood Fatty fishes, such as salmon, trout, mackerel, herring, sardines, pilchards and kippers, are rich in heart-healthy omega-3 fatty acids. These have been shown to improve memory when eaten one to two times per week.

Omega-3 fatty acids don't affect low-density lipoprotein LDL cholesterol and can lower triglycerides. Shellfish and crustaceans, such as oysters, mussels, clams, crayfish, shrimp and lobster, are good sources of vitamin B12, a nutrient involved in preventing memory loss.

Healthier fats Olive oil provides monounsaturated fat, which can help reduce LDL cholesterol levels when used in place of saturated or trans fat. Extra-virgin olive oil is the least processed type with the highest protective antioxidant compound levels. Nuts, such as walnuts, are a source of omega-3 fatty acids, which lower triglycerides, improve vascular health, help moderate blood pressure and decrease blood clotting.

Herbs or seeds Cocoa seeds are a rich source of flavonoid antioxidants, which are especially important in preventing damage from LDL cholesterol, protecting arterial lining and preventing blood clots.

Cocoa also contains arginine, a compound that increases blood vessel dilation. Rosemary and mint are in the same herb family. Rosemary has been shown to increase blood flow to the brain, improving concentration and memory.

Peppermint aroma has been found to enhance memory.

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