10 Best Superfoods To Boost Your Memory Salmon. trout. albacore tuna. herring. sardines. about 60% of your brain is made of fat, and just over half of that fat is comprised of omega 3 fatty acids. your brain uses omega 3s to build brain. Oily fish are a good source of omega 3 fatty acids. omega 3s help build membranes around each cell in the body, including the brain cells. they can, therefore, improve the structure of brain cells.
10 Superfoods That Will Boost Brain Power Increase Memory Strawberries, blueberries, and blackberries contain antioxidant properties that boost your health and even your brain health. “large studies show some promise for berries and brain health, particularly in slowing cognitive decline,” says ginger hultin, rd, a spokesperson for the academy of nutrition and dietetics. 6. walnuts. walnuts are rich in alpha lipoic acid — a plant based omega 3 fatty acid — and folate and vitamin e, which are essential for brain health. a combination of human and animal studies suggest that eating 1 oz to 2 oz of walnuts per day may potentially improve brain function. Red meats 17, foods high in saturated fats 18, sugar 19, and sodium 20 can also harm brain health, maxwell says, due to their negative impact on the gut microbiome and heart functionality. ultra processed foods. sugary drinks and energy drinks. foods fried in seed oil. sugar sweetened candies, cookies, pies, etc. Consuming tart cherry juice can improve cognitive function, including memory and reaction time, in middle aged and older adults (48, 49). this may be due to the antioxidant and anti inflammatory properties of tart cherries. tart cherries are a natural source of melatonin, a hormone that regulates sleep wake cycles.
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