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15 Super Foods That Will Keep Your Brain And Memory Razor Sharp

Photo credit: bigstock.com

Photo credit: bigstock.com

In 2016, there were approximately 5.4 million people in this country that were suffering from Alzheimer’s disease. Almost all were over the age of 65. While there are no proven ways to keep you from getting dementia, there are things you can do to lower your risk of getting it, such as keeping your blood pressure down, eliminating alcohol and smoking from your life, exercising daily, and eating a healthier diet. Here are some foods that you can incorporate into your regular routine that will help sharpen your brain and improve your memory.

 

1. Rosemary

This tasty herb contains carnosic acid which keeps the brain from neurodegeneration. Because it is an antioxidant it keeps the free radicals away from the brain. These free radicals are what cause the neurodegeneration in the first place. Rosemary also helps prevent strokes, Alzheimer’s disease, and the regular aging of the brain as we grow older. Try it on steaks and red potatoes.

 

2. Spinach

Spinach falls into the dark green leafy vegetable category. You can always alternate romaine lettuce, Swiss chard, or kale if you are not fond of spinach. A study of 950 older adults took into consideration family history, education, and age and still found that those who ate at least one serving of these green veggies at least once a day had less mental deterioration compared to people who did not consume them at all. Try spinach sautéed in olive oil and garlic or a spinach salad.

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Photo credit: bigstock.com

Photo credit: bigstock.com

3. Tomatoes

The debate over whether a tomato is a vegetable or a fruit seems to extend to the Internet. It doesn’t matter which category it falls into, the most important thing is that it is brimming with lycopene which is an effective antioxidant. People who eat lots of tomatoes have been found to have a reduced chance of getting Alzheimer’s disease. Try a tomato and cucumber salad or a big bowl of pasta with a marinara sauce.

 

4. Dark chocolate

Before you reach for that candy bar you should know that the only chocolate that helps your brain is dark chocolate. Not only does the chocolate have to be dark, it has to consist of a minimum of 70 percent cocoa. Dark chocolate that meets these requirements has anti-inflammatory properties that will help to keep blood pressure down and increase the amount of blood flowing to the heart and the brain. Try a dark chocolate candy bar or brownies made with dark cocoa.

 

5. Broccoli

If you have a planned activity where you need your memory to be especially sharp, make sure you include a healthy serving of broccoli ahead of time. The levels of choline and vitamin K that broccoli contains helps to keep your memory sharp. Try fresh broccoli with a dip or broccoli cheese soup.

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Photo credit: bigstock.com

Photo credit: bigstock.com

6. Avocado

With all that avocados have going for them, they should be considered a superfood. They contain monosaturated fats that help to keep your blood sugar on an even keel. Your skin will benefit from them as well. The folate and vitamin K that is in an avocado will keep you from having a stroke as it helps to ward off blood clots in the brain. They play a large role in boosting your concentration and memory levels. Try mashed avocado on toast or on guacamole with chips.

 

7. Blueberries

Another superfood, blueberries contain the highest amounts of antioxidants than just about any other food. They also are rich in vitamin K, vitamin C, and fiber. But it is the gallic acid that protects the brain from stress and degeneration. Try them in muffins or pancakes.

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Photo credit: bigstock.com

Photo credit: bigstock.com

8. Walnuts

Walnuts are a good source of a heart-healthy food, but with the fatty acids they contain – omega-3 and omega-6 – they can definitely be declared a brain-healthy food as well. As if the fatty acids aren’t enough, walnuts also include vitamin B6 and vitamin E which also work on maintaining the health of your brain.

 

9. Beets

If beets are something you avoid, you will add them to your next shopping list when you see all the health benefits they offer. With their antioxidant properties, they cut down on inflammation and cancer and assist your blood in getting rid of its toxins. The nitrates in beets increase the amount of blood that flows to your brain. They increase your mental abilities as well as raise your energy levels. Try them roasted as a side dish or added to a salad.

 

10. Celery

There is no doubt that celery gives you the most benefits for the least number of calories. Coming in at just 16 calories for a full cup, celery is a powerful antioxidant that can keep you from experiencing any kind of inflammation. It can also help to keep your weight under control. Try it as a snack smeared with peanut butter or cream cheese.

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Photo credit: bigstock.com

Photo credit: bigstock.com

11. Salmon

When you buy salmon, make sure you buy it from Alaska and the kind that is caught wild for it to be effective. This type of salmon is rich in omega-3 fatty acids which are responsible for making sure your brain keeps operating smoothly. You won’t have to worry about dealing with brain fog issues. All you need is a four-ounce serving to reap the benefits. Try broiled or blackened salmon.

 

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12. Eggs

For many years people stopped eating eggs, primarily egg yolks to keep their cholesterol levels down. But the yolks are rich in choline which is responsible for the development of the brains of fetuses while they are still developing inside their mother’s womb. It has not been proven that egg yolks affect cholesterol levels so don’t be afraid to enjoy an omelet every once in a while. Try poached, fried, sunny-side up or any other number of ways to add eggs to your diet.

References:

www.ncbi.nlm.nih.gov

www.ncbi.nlm.nih.gov