2. How to Improve Your Brain: Eat Right

Just as the body desires fuel, so does the brain. You most likely already understand that a diet based on fruits, vegetables, whole grains, “healthy” fats (such as olive oil, nuts, fish) and lean protein can offer various health advantages, however such a diet may also improve memory. For brain health, though, it’s not simply what you eat—it’s also what you don’t eat.

The following nutritional tips can help boost your learning ability and cut back your risk of dementia:

  • Get your omega-3s. analysis shows that omega-3 fatty acids are significantly useful for brain health. Fish is a particularly wealthy supply of omega-3, especially cold water “fatty fish” like salmon, tuna, halibut, trout, mackerel, sardines, and herring.

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If you’re not a fan of seafood, consider non-fish sources of omega-3s like alga, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.

  • Limit calories and saturated fat. Analysis shows that diets high in saturated fat (from sources like red meat, whole milk, butter, cheese, cream, and ice cream) increase your risk of dementia and impair concentration and memory.

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  • Eat additional fruit and vegetables filled with antioxidants, substances that shield your brain cells from harm. Colorful fruits and vegetables are significantly good antioxidant “superfood” sources.

  • Drink green tea. green tea contains polyphenols, powerful antioxidants that defend against free radicals that may harm brain cells. Among several alternative advantages, regular consumption of green tea could enhance memory and mental alertness and slow brain aging.

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  • Drink wine (or grape juice) moderately. Keeping your alcohol consumption in check is vital, since alcohol kills brain cells. However in moderation (around one glass every day for women; two for men), alcohol may actually improve memory and cognition. Red wine seems to be the most effective choice, because it is wealthy in resveratrol, a flavonoid that boosts blood flow within the brain and reduces the danger of Alzheimer’s disease. Alternative resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.

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