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Brain food- Food that boosts memory and concentration

Raspberries, Fresh, Bowl, Fruit Bowl, Fresh Berries

 As I always we are what we eat it is really really important to maintain our health as students. So today I am going to be talking about food that will aid you in studies. The nutrients found in these help to boost memory and concentration and try to add these to your diet more often. For those who are interested I will mention the research papers as well.

01. Berries

Berries contain flavonoids that improves blood flow to the brain, improve communication between brain cells and helps brain cells to make new connections. (01-02)

02. Fish

Fish containing Omega 3 improves the structure of neurons. A Japanese study done with 76 adults showed a correlation with fish intake and better memory performance and better brain health. (03)

03. Dark Chocolate

Dark chocolate also contains flavonoids and as mentioned below it benefits us by improving neural pathways. Cocoa intake also reduces brain fatigue and improve the blood flow to the brain as well. (04)

04. Citrus Fruits

Citrus fruits contains flavonoids as well.

05. Nuts

Nuts contain vitamin E and Zinc. Vitamin E protects cells from oxidative stress caused by free radicals and nuts are an excellent study snack too. Sunflower seeds, almonds and hazelnut contains the highest amounts of Vitamin E among all other nuts.

06. Eggs

Eggs contain Vitamin B6, B12 and folic acid and these prevent the brain shrinking and delay cognitive decline. Apart from that eggs are a source of Selenium too. Selenium  is involved in coordination, memory, cognition, and motor performance. 

07. Avocados

Avocados contain Lutein, a carotenoid that helps brain function. It is also a source of unsaturated fats that helps reduce high blood pressure. 

08. Beetroot

Beetroot contains Nitrates and in the body it is converted to Nitric Oxide which aids nerve cell communication, blood flow and brain function.

09. Broccoli

They are rich in Glucosinalates which in the body breaks down into isothiocyanates. They reduce oxidative stress and lower the risk of neurodegenerative illnesses.

Other than the food I mentioned, most fruits and vegetables are brain food as they have all the vitamins we need to maintain good brain function. Have a balanced diet, stay hydrated and get a good quality sleep and see how life changing it will be! Good luck!

REFERENCE 

01. Subash, S., Essa, M. M., Al-Adawi, S., Memon, M. A., Manivasagam, T., & Akbar, M. (2014). Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural regeneration research, 9(16), 1557–1566. https://doi.org/10.4103/1673-5374.139483

02. Whyte, A. R., Cheng, N., Butler, L. T., Lamport, D. J., & Williams, C. M. (2019). Flavonoid-Rich Mixed Berries Maintain and Improve Cognitive Function Over a 6 h Period in Young Healthy Adults. Nutrients, 11(11), 2685. https://doi.org/10.3390/nu11112685

03.Kokubun, K., Nemoto, K., & Yamakawa, Y. (2020). Fish Intake May Affect Brain Structure and Improve Cognitive Ability in Healthy People. Frontiers in aging neuroscience, 12, 76. https://doi.org/10.3389/fnagi.2020.00076

04. Scholey AB, French SJ, Morris PJ, Kennedy DO, Milne AL, Haskell CF. Consumption of cocoa flavanols results in acute improvements in mood and cognitive performance during sustained mental effort. J Psychopharmacol. 2010 Oct;24(10):1505-14. doi: 10.1177/0269881109106923. Epub 2009 Nov 26. PMID: 19942640.


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