1. Coffee
Java lovers depend on their morning cup o’ joe to jolt their brains awake. But research suggests that caffeine found in coffee offers more than a temporary mental lift. Its brain benefits may be longer lasting. According to the Harvard Health Blog, a recent study in the Journal of Nutrition found that coffee helped participants do better on several memory tests. And good news for seniors: A 2015 Italian study showed that drinking one to two cups a day lowered rates of decline in mental function and memory (called mild cognitive impairment or MCI) among people aged 65 to 84. Researchers suggest that maintaining a moderate caffeine habit may also cut damage from the buildup of amyloid protein plaques linked to Alzheimer’s disease.
Added bonus: Coffee is one of the best sources of plant antioxidants, including chlorogenic acid. These super-nutrients prevent cell damage from harmful molecules in the body and brain called free radicals, which cause chronic inflammation and lead to aging and disease.
2. Turmeric
It’s the spice that gives curry its yellow color, but turmeric also contains the potent anti-inflammatory chemical curcumin that researchers believe is a major boon to the brain. Studies suggest that including more of this natural antioxidant plant compound to your diet (it’s a vital ingredient in many Indian, Asian and Caribbean dishes) helps lower inflammation in the brain and cuts your risk of dementia.
Animal research shows this wonder spice also boosts your levels of feel-good brain chemicals, like serotonin and dopamine, dampening your chances of depression. Plus it stimulates the growth of new brain cells and protects them from damage that can cause mental illness.
3. Tea
Yes, caffeine is one reason tea makes the brain-booster list. (FYI: We’re talking about green, black and white teas made from the Camellia sinensis plant, and not those derived from herbs and flowers.) But tea is also chock full of other brain-promoting nutrients that help you think and remember better. One is the calming amino acid theanine, which, in combination with stimulating caffeine, cuts mental fatigue, improves alertness and increases memory.
Teas also contain an abundance of powerful brain-friendly plant antioxidants called catechins. Studies show these special disease-fighting nutrients not only enhance cognition, memory and attention, but some may also decrease depression and mental dysfunction.
4. Fish
The brain benefits of eating fish — particularly oily fish like salmon, sardines and herring — can’t be overstated. That’s because fish is one of the best sources of omega-3 fatty acids, including docosahexaenoic acid. DHA helps build brain cell membranes (which contain a high degree of fatty acids) and is essential for optimal cognitive power. Research shows that DHA deficiency may be behind age-related cognitive declines, and that older adults who eat seafood regularly are less likely to develop Alzheimer’s and other dementias. If you’re a vegetarian, opt for omega-3-rich flax seed oil, soybeans and chia seeds.
Fish is also an excellent protein source, rich in amino acids that help build your brain’s neurotransmitters (chemical messengers that allow it to communicate with the rest of your body). Plus, it’s high in vitamin D, which research shows aids in brain function and information processing.
5. Chocolate
No need to worry if you can’t get enough of this divine goody. Your guilty pleasure may actually be making you smarter and happier. The reason? Cocoa in chocolate is brimming with plant-based antioxidants called flavonols and stimulating methylxanthines like theobromine and caffeine. Together these nutrients appear to lessen depression and anxiety, as well as induce a sense of calm. Yes, those waves of well-being you feel after nibbling the sweet stuff are real.
Flavonols also boost blood flow to the brain, stimulating the growth of new neurons, as well as improving their function and protecting them from free radical damage. To get the most brain bang for your buck — and avoid weight gain — eat moderate amounts of dark chocolate with at least 70 percent cocoa.
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