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Memory-Boosting brain food to eat

"You are what you eat" is a true statement, especially when it comes to food for the brain. But you may be surprised to learn how much food we eat affects your mental performance. Certain foods are even more important for brain function, especially when it comes to memory and prevention of memory-related such as dementia and Alzheimer's disease. So here are just some of the best brain foods, we think you might want to add to your diet:

1. avocado This tasty fruit is rich vitamin E and vitamin C .; two antioxidants that can reduce your risk of developing Alzheimer's disease ¹ . Avocados are also rich in omega-6 that increases blood flow to the brain to help the body better absorb antioxidants. Avocados also contain vitamin K and potassium, which protect the brain from stroke ² .

2. Berries. blackberries, blueberries, raspberries or any kind of berries have many health benefits. Specifically, when it comes to your brain, berries have antioxidants called flavonoids that help memory and overall brain function ³ . Especially berries help your brain to get rid of toxic proteins in addition to memory loss ⁴ .

3. Coconut oil. The immediate effect of coconut oil in the brain stems of medium chain triglycerides provide energy in the form of glucose. The anti-inflammatory properties of coconut oil may play a role in preventing dementia ⁵ .

4. The black chocolate. Like in berries, cocoa has flavonoids that protect the brain from mental deterioration ⁶ . Studies showed that the test groups with less flavanol not show the same positive results as most of flavanol chocolate. A square or two a day is all you need to get the health benefits you need.

5. Fatty fish. These omega-3 fatty acids hear so much about? It is incredible for the brain! In one study, participants who supplement their diet with Omega 3 had the cognitive function of someone three years younger ⁷ ! DHA is the Omega 3 really after positive effects on the brain ⁸ . Salmon, herring and tuna are great choices in this category.

6. Green vegetables. vegetables with vitamin C and folic acid are good for preserving brain function, even in old age ⁹ . Spinach, kale, kale and broccoli are a few vegetables that hit this mark. But you can not go wrong with any dark green leafy or cruciferous vegetable.

7. Olive Oil. could not think of vitamin E as an antioxidant, but this vitamin is very powerful that protects neurons and brain nerve cells that would otherwise die in the onset of Alzheimer's disease ¹⁰ .

8. The red wine This is the news you've been waiting for -. An excuse for more wine! It is a proven fact that drinking moderate amounts of red wine may reduce the risk of Alzheimer's disease ¹¹ and protect you from having a stroke . Studies are not sure if it's just red wine or that people who drink red wine are healthier in general. Just remember, there are calories in wine. So knowing that a 5 oz glass is all that is needed to get the benefits.

9. Romero. Only fragrant herb is enough to stimulate brain function. Eat that adds the benefits of a better blood flow to the brain and detoxification ¹² .

10. Sunflower seeds. Another brain food with a lot of vitamin E, eat only 1 ounce per day receives 30% of vitamin E you need ¹³ ! For an even more potent dose of these benefits, try sunflower sprouts.

11. tomatoes. Lycopene in tomatoes is an antioxidant known to fight dementia ¹⁴ . It turns out that lycopene may also reduce the risk of stroke. In a report published in the journal Neurology, a team of Finnish researchers linked lycopene levels in the blood for the protection of stroke ¹⁵ .

12. Nuts. They look like a brain and is eating them has been shown to give your brain a significant advantage over those who do not. Participants in a study who ate nuts outscored the nonwalnut dining in six different tests ¹⁶ .

Choose some of these powerful brain foods to eat every day. You may see the benefits in the short term, but ultimately, eating brain food long term could protect the brain and reduce your risk of developing Alzheimer's disease or dementia.

. Sources:
1. 9 Foods that can help save your memory (N.D) http://www.health.com
2. Charlie Pulsipher. (October 21, 2013). 15 Foods to improve your memory naturally and increase brain power. https://sunwarrior.com
3. Marisa Moore, MBA, RDN, LD. (20 November 2015). 4 types of foods to help stimulate your memory. http://www.eatright.org
4. 9 Foods that can help save your memory. (n.d.) http://www.health.com
5. Charlie Pulsipher. (October 21, 2013). 15 Foods to improve your memory naturally and increase brain power. https://sunwarrior.com
6. Feeling forgetful? (North Dakota). eat these foods Impulso 5 brain. https://leaf.nutrisystem.com
7. Feeling forgetful? (North Dakota). eat these foods Impulso 5 brain. https://leaf.nutrisystem.com
8. 9 Foods that can help save your memory. (N.D) http://www.health.com
9. Feeling forgetful? (North Dakota). eat these foods Impulso 5 brain. https://leaf.nutrisystem.com
10. 9 Foods that can help save your memory. (N.D) http://www.health.com
11. 9 Foods that can help save your memory. (N.D) http://www.health.com
12. Dr. Josh Axe. (N.A.) 15 brain foods to improve concentration and memory. http://draxe.com
13. 9 Foods that can help save your memory. (N.D) http://www.health.com
14. Charlie Pulsipher. (October 21, 2013). 15 Foods to improve their natural memory and increase brain power. https://sunwarrior.com
15. Heidi Godman. (October 10, 2012) Lycophene-rich tomatoes linked to lower Carrera http://www.health.harvard.edu/
16. Feeling forgetful? (North Dakota). eating these 5 brain boosting foods. https://leaf.nutrisystem.com

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