Best Fruits For Brain

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The best fruits for brain include bananas, blueberries, strawberries and avocado. These fruits are a great source of essential vitamins, minerals and antioxidants that are vital in developing the nervous system, improving memory and learning ability. The brain is the most important organ in our body, and it is responsible for controlling all of your bodily functions. It’s very important to our overall health as well

Best Fruit To Keep Your Brain Sharp, Says Dietitian

This little fruit packs some brainy benefits.

If your brain doesn’t feel sharp, you might experience difficulty concentrating, slowed-down thinking, trouble with multitasking, or you may even become forgetful. Any of these problems can affect your everyday routine, so it’s important to find ways to keep your brain alert.

Certain foods are known to help boost brainpower. Incorporating a hefty amount of vegetables and fruits into your diet can spark many benefits. One fruit in particular, however, has a positive result on your brain and rids brain fog.

Salad with squid and fruits

According to our medical board expert Toby Amidor, MS, RD, CDN, FAND, author of Create Your Plate Diabetes Meal Prep Cookbook, the best fruit to keep your brain sharp is blueberries.

“Research shows that eating blueberries as part of a healthy diet can help support brain health,” says Amidor. “Evidence suggests that eating blueberries as part of a healthy diet is associated with a lower risk of age-related cognitive impairment, dementia, and Alzheimer’s disease.”

According to the research posted in the Journal of Agricultural and Food Chemistry, this study used wild blueberry juice supplementation for 12 weeks to confirm that there was improved memory function in older adults with early memory decline. Findings of the initial study suggested that the average amount of blueberry consumption can have benefits towards the ability to think and reason.

In addition, a published study in the Neural Regeneration Research Journal found that various-aged adults who consumed blueberries showed an increase in blood flow in key areas of the brain. It also showed improved memory and attention to required tasks. Further, tests with older adults who ate strawberries and blueberries for several months showed improved memory compared to those in the placebo group.

“Berries provide an array of nutrients including fiber, vitamins K and C, mineral manganese, and phytonutrients called polyphenols,” says Amidor.

In particular, aside from the wonders they have on the brain, blueberries are great for your heart health. One cup of fresh blueberries per day showed improved changes in increased HDL cholesterol (good cholesterol) in those with metabolic syndrome—a cluster of biochemical and physiological abnormalities associated with the development of cardiovascular disease and type 2 diabetes.

Blueberries can also help manage blood sugar as well as help with weight maintenance due to their high amount of fiber. Because they’re small but mighty, they’re easy to throw into any dish. Try blending them into a smoothie, turning them into protein-packed pancakes, or even emphasizing the sweetness by adding them as a cheesecake topping.

foods she eats every day to sharpen her memory and focus

As a dietitian, I always tell people to think of the brain as the mastermind behind almost everything — our thoughts, memory, focus, movements, breathing, heartbeat — and that certain foods can help make it stronger, sharper and smarter.

Our brain and diet also play a key role in longevity. According to the National Institute on Aging, what we eat can directly impact inflammation and oxidative stress in our bodies — both of which can affect our risk of neurodegenerative diseases, including Alzheimer’s and Parkinson’s.

I spoke with Dr. Uma Naidoo, a nutritional psychiatrist, faculty member at Harvard Medical School and author of “This Is Your Brain on Food,” about what she eats to sharpen her memory, focus and overall brain health:

1. Extra dark chocolate

“Extra dark chocolate is full of antioxidants and cacao flavanols that help preserve the health of brain cells,” Naidoo tells CNBC Make It. “It also contains fiber to help reduce brain inflammation and prevent cognitive decline.”

A 2020 study looked at how dark chocolate and white chocolate can affect the memory of healthy young adults. Participants who were given dark chocolate had better verbal memory performances two hours after consuming the chocolate, compared to the group that received white chocolate.

Researchers suggested this was due to the higher flavonoid content of the dark chocolate, “which can acutely improve cognitive function in humans.”

Extra dark chocolate should be at least 70% cacao or greater, according to Naidoo.

Just don’t go overboard with the serving sizes, she says: “One meta-analysis suggests that the optimal amount of dark chocolate consumption for the health of our blood vessels — including the ones that supply blood to the brain — is about 45 grams per week.”

2. Berries

“Berries are packed with antioxidants, phytonutrients, fiber, vitamins and minerals,” says Naidoo. “These nutrients help retain memory, and the fiber content helps feed microbes in the gut to reduce brain inflammation.”

She suggests choosing from an assortment of red, blue and black-colored berries. Strawberries, for example, are rich in flavonoids and may help slow down cognitive decline; blueberries contain different types of flavonoids linked with preventing oxidative stress; and blackberries are great sources of antioxidants, which help brain cell health.

“Eating a variety of colorful berries can also reduce symptoms of anxiety and help fend off neurodegenerative diseases like dementia,” says Naidoo.

She typically goes for a half or single cup in her daily serving.

3. Turmeric (with black pepper)

The bright yellow-orange root is not only a staple in Indian cooking, but it contains a magical compound called curcumin.

One of the major ingredients in curry powder, turmeric contains a compound called curcumin, which is the secret behind its brain-boosting benefits.

“Curcumin is a powerful anti-inflammatory substance,” says Naidoo. “Consuming it, studies have found, can help reduce symptoms of anxiety and lower cognitive decline with age.”

Turmeric is good solo, but the benefits can be stronger when combined with black pepper. Naidoo always adds “a pinch of black pepper in turmeric because piperine — the compound in black pepper — activates the curcumin and increases the bioavailability to the brain and the body.”

You can incorporate turmeric and black pepper into your diet by adding it to a hearty rice dish, a side of potatoes, a golden milk latte or some oatmeal.

4. Leafy Green

“Leafy greens are a staple in brain-healthy diets because they contain folate, which is a B vitamin that supports neurodevelopment and neurotransmitter function,” explains Naidoo. “Folate deficiency has been tied to increased symptoms of depression as well as cognitive aging.”

Naidoo says her favorite leafy greens include:

  • Arugula
  • Dandelion greens
  • Spinach
  • Swiss chard
  • Watercress

Not a salad fan? You can also enjoy them as creative ingredients in your favorite dishes, like pasta, burritos or as a pizza topping.

5. Fermented foods

Fermentation involves adding foods to a culture of microorganisms that then feed on the sugars in the food. This creates other products, such as lactic acid, that can generate gut-friendly bacteria.

“We have what’s called a gut-brain connection,” says Naidoo. “So when we eat fermented foods and boost our gut health, we may also improve our cognitive function.”

She likes to eat homemade kimchi as a snack with celery sticks, or combine it with salads for extra texture and flavor. Some other fermented foods Naidoo recommends:

  • Sauerkraut
  • Miso
  • Kombucha
  • Kefir
  • Yogurt

However, large amounts of fermented foods can make you bloated. “If you feel uncomfortable, cut back on your intake until your gut and body adjust,” Naidoo advises.

You’ll also want to double-check the food labels to ensure that what you’re buying is actually fermented. Typically, you’ll see a label that mentions “live active cultures.”

Which Fruit is Good for the Brain?

In today’s world of misinformation it is easy to become misguided as to which foods are the most beneficial. Figuring out which foods promote longevity and optimal body function can be confusing. Let’s start with one of the basics, fruit.

Health Benefits of Eating Fruit

Fruits are full of vitamins, nutrients, and minerals. They provide energy to the body in the form of fructose. Fructose is a simple sugar that, when ingested, converts to about 4 calorie grams of energy. The process in which fruit converts to energy is slower than other food sources like processed sugar or starches. 

Fruit also provides the body with essential antioxidants. Antioxidants help the body fight free radicals that damage organs and cause disease. They strengthen the immune system and decrease inflammation in the body. Not only are they full of flavor but they are full of vitamins and nutrients like fiber, Vitamin C, and Vitamin A. 

Which Fruit Is Best for the Brain?

There are many fruits packed with brain boosting power. The avocado is a fruit that is full of over 20 vitamins and minerals. The avocado is a healthy fat known as monounsaturated fat. These fats fuel the body, decrease inflammation, and lower your risk of heart disease. 

Blueberries are also an incredible fruit that promotes brain health. Researchers have performed many animal studies testing the effects of blueberries. Their research shows that blueberries have the power to minimize the effects of oxidative stress in the brain. Blueberries also lower the risks of developing memory related diseases like Alzheimer’s and dementia. Berries in general are high in antioxidants. These fruits protect the brain from damage and also decrease inflammation throughout the body. Here are some other examples of healthy fruits for brain power:

  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries
  • Avocados
  • Pomegranates 
  • Grapes
  • Cherries
  • Kiwis
  • Bananas
  • Cranberries
  • Plums

What Are the Top 5 Brain Foods?

In addition to these fruits many researchers recommend eating foods that are higher in monounsaturated and polyunsaturated fats. These brain healing foods help protect the brain and all its functions. Foods like olive oil and walnuts are higher in monounsaturated fats. Salmon, sardines, and trout are excellent sources of Omega-3 fatty acids which help with blood flow and protect brain cells. These are the top 5 foods that support the mind:

  • Healthy Fats – Olive oil, avocados, nuts, and seeds are just a few healthy fats that help optimize brain function.
  • Cruciferous Vegetables – Broccoli, brussel sprouts, and bok choy are high in glucosinolates which help the body lower oxidative stress. Additional vegetables like kale, cauliflower, cabbage, and turnips are rich in vitamins and minerals that help support the mind. 
  • Berries – Berries of all varieties are beneficial for the brain. These dark-colored fruits contain high levels of antioxidants. 
  • Coffee – Coffee is a highly debated topic. The mind responds very quickly to caffeine. Not only does coffee contain oxidants but it helps the brain respond quicker to information. It also makes the body feel alert and more focused. 
  • Dark Chocolate – Dark Chocolate is made up of antioxidants as well. The cacao in the chocolate contains flavonoids that help the mind become more flexible. This flexibility allows for higher levels of cognition and learning. Studies also show it may improve memory. 

Which Fruits Fight Memory Loss?

As mentioned earlier, blueberries improve memory function. The anthocyanins are what give the blueberry its rich color. These anthocyanins produce an anti-inflammatory effect within the mind and throughout the body. Animal studies show that blueberries help cells within the brain to thrive and reproduce, specifically in the hippocampus. The hippocampus is the part of the brain responsible for memory.  

Another food that improves memory is an orange. Beyond vitamin C, an orange also contains other brain boosting antioxidants that fight against disease and mental decline. Oranges have beta carotene which protects cells from damage. They are also high in folate and potassium which protect the body from depression, osteoporosis, and memory deterioration. 

What Fruit Is Good for Concentration?

In an easily distracted world it is often difficult to stay on task. Salmon along with other fatty fish aid the mind in focus and concentration. Eating foods that support optimal brain function can improve the brain’s processing speed as well as memory retention. Children’s brains are absorbing everything around them including the food they take in. Proper brain nutrition is essential especially during adolescence while children are learning in school.  These are some foods that increase concentration while studying: 

  • Eggs – free range pastured eggs are the best. The chickens are experiencing a varied diet. Most chickens are fed grain or feed. Pasture free range chickens get to roam about outside and eat bugs, insects, grasses, and more. This makes free range pastured egg yolks orange in color and more vitamin and nutrient dense. 
  • Oatmeal – Oatmeal is a well-balanced energy boosting meal. It has both soluble and insoluble fiber and is low on the glycemic index. It is rich in minerals and antioxidants. Oatmeal is also high in protein. 
  • Beans – Beans are also high in vitamins and minerals. They are high in amino acids, folate, and fiber. These essential nutrients help the body create red blood cells and aid in metabolism and brain processing. 

Which Fruit Supports Skin and Hair?

Brain health is not the only benefit of superfood eating. Foods high in Omega-3s like fatty fish, olive oil, and avocado are very supportive to the skin and body. Foods that contain collagen like bone broth are very beneficial for the skin and hair. Healthy looking skin and hair comes from proper nutrition and hydration. Water is essential in making sure the skin is not dried out.

Which Fruit Improves Brain Function?

There are many fruits that improve brain function like oranges. Their high levels of vitamin C make them a power food when dealing with memory issues, dementia, or Alzheimer’s. Other foods like bell peppers, kiwi, guava, and strawberries are just as beneficial. They all help prevent damage to cells within the mind as well as improve brain functioning. Eating foods that improve brain function can prevent the brain from deteriorating before it is really meant to. 

 Types of Foods to Support Memory

4 Types of Foods to Help Boost Your Memory

If you’re feeling forgetful, it could be due to a lack of sleep or a number of other reasons, including genetics, level of physical activity and lifestyle and environmental factors. However, there’s no doubt that diet also plays a role in brain health.

The best menu for supporting memory and brain function encourages good blood flow to the brain — much like what you’d eat to nourish and protect your heart. Research is finding the Mediterranean Diet may help keep aging brains sharp, and a growing body of evidence links foods such as those in the Mediterranean diet with better cognitive function, memory and alertness.

Strengthen Recall by Adding These Foods to the Rotation 

Eat your veggies. You’re not likely to forget this message. Getting adequate vegetables, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Try a kale salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry also is an excellent option for lunch or dinner.

Be sweet on berries and cherries. Berries — especially dark ones such as blackberries and blueberries, as wells as cherries — are a source of anthocyanins and other flavonoids that may support memory function. Enjoy a handful of berries or pitted cherries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried berries and cherries

Get adequate omega-3 fatty acids. Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory. Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of the omega-3 fatty acid, DHA. Substitute fish for other meats once or twice a week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and nutrition. Try salmon tacos with red cabbage slaw, snack on sardines or enjoy seared tuna on salad greens for dinner. If you don’t eat fish, discuss other food options or supplementation with your doctor or registered dietitian nutritionist. You can get DHA omega-3 fatty acids from fish oil, seaweed or microalgae supplements.

Work in walnuts. Well known for a positive impact on heart health, walnuts also may improve cognitive function. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or a salad for crunch or mix them into a vegetable stir-fry for extra protein.

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