Table of Contents
Here are 10 selected foods that are proven to be able to improve memory abilities and focus sharpness of the human brain, as reported by CNBC Make It:
1. Berries
2. ‘Rainbow’ Fruits and Vegetables
3. Dark Chocolate
4. Nuts and Seeds
5. Lean Protein and Vegetable Protein
6. Fermented Foods
7. Healthy Oils
8. Foods Rich in Omega-3
9. Spices
10. Smoothies
Jakarta, goldensamoyed Indonesia
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The brain is the control center for all the body’s vital functions, from thoughts, memory, focus, to movement and heartbeat.Health
brain
is greatly influenced by diet, which also plays a key role in longevity.
According
National Institute on Aging
, food intake directly impacts inflammation and oxidative stress, both of which can increase the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Nutritional psychiatrist and brain expert, Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, said there are a number of foods that can improve brain focus.
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The following are 10 selected foods that have been proven to be able to improve memory abilities and focus sharpness of the human brain, as reported by
CNBC Make It
:
1. Berries
Blueberries, blackberries, raspberries, and strawberries are the best berry choices.This expert from Harvard Medical School recommends that berries be consumed without added sugar or other ingredients to improve optimal brain function.
2. ‘Rainbow’ Fruits and Vegetables
Brightly colored vegetables, such as red cabbage and green and yellow peppers, help enrich brain nutrition.Green foods are also highly recommended.Meanwhile apples, pineapples, kiwi and oranges are good for maintaining brain function.However, avoid excessive consumption of sweet fruits such as grapes and mangoes.
3. Dark Chocolate
Dark chocolate (dark chocolate) is a good source of antioxidants.Naidoo strongly recommends regular consumption of pure dark chocolate, as long as it does not contain added sugar.
A 2020 study shows that dark chocolate can improve verbal memory performance.Dark chocolate is full of antioxidants and cocoa flavanols that help maintain healthy brain cells.In addition, the fiber content helps reduce brain inflammation and prevent cognitive decline.
4. Nuts and Seeds
Nuts and seeds contain healthy omega fats and oils that help sharpen the brain.Types like flax seeds, chia, and Brazil nuts are rich in key vitamins and minerals.Naidoo recommends a quarter cup (about $57 text{gram}$) per day, either as a snack or combined in other dishes.
5. Lean Protein and Vegetable Protein
Animal proteins such as lean poultry, seafood, pasteurized eggs, and grass-fed beef are good choices to ensure the brain receives the protein and essential amino acids it needs.
Then, vegetable proteins such as organic tofu, tempeh, beans and lentils are the best choices for maintaining brain function.
6. Fermented Foods
Fermented foods—such as sauerkraut, kimchi, Japanese Soy Soup (Miso), kombucha, kefir, and yogurt—are important because they create gut-friendly bacteria.Naidoo explained that there is a gut-brain connection.By improving gut health, cognitive function will also improve.However, if you feel bloated, reduce your intake until your body adjusts.
7. Healthy Oils
Avoid saturated fats and unhealthy oils (such as for frying).Get healthy fats from olive oil, avocado and fish oil.Even though it is healthy, you must pay attention to portion sizes because all fats are calorie dense.
8. Foods Rich in Omega-3
Omega-3 fatty acids are known to support the development of brain function.Sources are easily found in fish (salmon, mackerel, tuna) and in plant foods (chia seeds, Brussels sprouts, walnuts and flax seeds).
9. Spices
Spices are a non-calorie, guilt-free way to enhance flavor and add beneficial effects to the brain.Naidoo specifically recommends, turmeric, black pepper, red pepper, oregano, and rosemary.
The spices above are considered to be part of your brain’s ‘protection’.
10. Smoothies
Smoothies are an effective way to get lots of nutrients into your diet, especially for children.A good smoothie mix includes:
– Vegetables rich in folate and fiber (spinach or kale).
– Chia seeds (for omega-3, fiber, and protein).
– Avocado (for healthy fats).
– Blueberries (rich in antioxidants).
– Unsweetened plain yogurt (for texture, protein and probiotics).
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