Salmon. Salmon is full of Omega-3, a fatty acid known to be highly beneficial to the brain—Omega-3 provides more oxygen to the brain, and allows us to retain new information, while still remembering old information. The best fish to eat for brain health are salmon, tuna and herring.
Those who ate fish at least twice a week were less likely to have signs of blood vessel damage in the brain than those who consumed fish no more than once a week.
What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.
5- Almonds, Cashews, Pecans, Macadamia Nuts,and Walnuts
For example, walnuts are good for the brain because they have higher levels of DHA, which is important for brain health.
The research that has focused on the brain-related effects of consuming fish has found the benefits to be far-reaching. These include not only improvements to cognitive function, but also what appears to be protective effects to both brain volume and brain structure.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.
Substantial evidence from animal and human studies suggests that dietary consumption of walnuts (1–2 oz per day) can improve cognitive function and also reduce the risk of other diseases, such as cardiovascular disease, depression, and type 2 diabetes, which are risk factors for the development of dementia.
Avocados
A source of healthful unsaturated fat, avocados may support the brain. Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.
Small fish like sardines, mackerel, and anchovies contain the same key brain-building nutrients found in larger fish.
Milk, buttermilk, honey, urad dal and sprout grains shouldn't be eaten with fish.
Nuts, Seeds and Legumes
All of these are shown to promote brain health and reduce age-related cognitive decline. Foods such as walnuts, almonds, peanuts, soybeans, lentils, flax seeds and pumpkin seeds are all good choices to add to your diet if you're looking to score these benefits.
Soaking walnuts in salty water for about 8-10 hours not only helps digestion and nutrient absorption but also improves their taste. In fact, raw walnuts can taste bitter sometimes, but activated walnuts are particularly mild in taste since the soaking reduces their bitterness.
Eggs are loaded with choline, a type of B-vitamin that can enhance memory and cognition. It's a component of phosphatidylcholine, a critical part of cell membranes, especially brain cells. To incorporate eggs into your meals, try deviled eggs, but mash the yolks with avocado instead of mayonnaise.
Berries Improve the Memory.
A study conducted with young and old adult participants who ate blueberries, showed an increase of blood flow to key areas of the brain, improvements in memory and attention to required tasks.
As far as protein goes, salmon ranks pretty high for brain health. Fatty fish, like salmon, is high in omega-3 fatty acids that are critical for brain development and function.
Summary: Adding a handful of blueberries to your daily diet can help reduce blood pressure, improve memory and cognitive function, and boost reaction times.
Poultry, like chicken or turkey, pack in lean protein, choline, and iron, all of which support cognitive function, research shows. The American Hearst Association suggests opting for lean meat low in saturated fats, like poultry, over red or processed meats to keep your cholesterol at a heart-healthy level.
Another chemical in turmeric that has been studied in the lab is turmerone. In animal studies, turmerone has been shown to stimulate stem cells to make new brain cells, something that could in theory help with neurodegenerative conditions like Alzheimer's disease.