Posted on Feb 19, 2021, 2 p.m.
Whether you’re slogging through another day of work or trying to keep focused on the kids in homeschool, keeping your mind engaged and active can sometimes be a struggle. Mundane or ordinary tasks can leave us feeling sluggish or forgetful, let alone the more complex tasks we’re expected to do on an everyday basis. This can lower self-confidence, reduce productivity and lead to feelings of inadequacy, depression, and other long-lasting illnesses.
Thankfully, there are some Common Foods That Can Boost Your Cognition And Memory after just a few days of including them in your diet. It’s important to note that none of these are magic cures to make you the next Einstein or cure an ailed memory, but they can help boost day-to-day cognition and memory by providing important micronutrients your body needs to function. Read on to find out more.
#1 - Whole grain
Foods such as brown bread and pasta contain whole grains, which are complex carbohydrates. It takes your body longer to break down and absorb these compared to simple sugars. Nutrition is released in a slow, steady manner and maintains your blood sugar at healthy levels.
#2 - Nuts and Seeds
Often incorporated into whole grain foods like bread and cereals, nuts and seed provide a hit of unsaturated fats, vitamins, and minerals, all of which your body needs to repair cells and keep functioning properly. Nuts and seeds also contain more fibre than processed foods, which helps keep your digestion regular and protect against gut illness.
#3 - Oily Fish
While being told to eat something oily can feel counterproductive to health, oily fish contain a subset of fatty acids called Omega-3 fatty acids. You’ve likely read about them or tried taking an over-the-counter supplement version, but ingesting them naturally will boost uptake.
“Your body needs fats to make new cells and strengthen connections in the nervous system, which includes your brain, potentially benefiting concentration and memory,” says Stephanie Jaques, a writer at Boomessays and Essayroo.
#4 - Eggs
These should be eaten in moderation due to the higher than average cholesterol content, but in general, eggs are very beneficial to your health. They contain plenty of protein and an array of B Vitamins, which have been shown to reduce homocysteine in the blood. Higher levels of homocysteine have been linked to the degenerative brain disorders Alzheimer’s and Dementia.
#5 - Avocados
The human body can’t make a number of micronutrients it needs to function properly, so they must be ingested. Avocados are high in unsaturated fats, vitamins, and minerals all required to keep your body healthy.
#6 - Broccoli
These tiny trees have a rare vitamin your body needs known as Vitamin K. While it can also be obtained from hard cheeses, liver, and prunes, broccoli is arguably one of the healthiest ways to get Vitamin K as it comes with fibre and other micronutrients key for survival. Other relatives of broccoli that can provide this essential vitamin are: cauliflower, kale, Brussels sprouts or cabbage.
#7 - Soybeans
In addition to being full of plant protein, soybeans are also full of the antioxidants polyphenols. Antioxidants act in the body to neutralize free radicals, which are highly charged and volatile particles made as a by-product of energy production and are linked with an increased risk of Dementia.
#8 - Berries
Another good source of antioxidants are blueberries and elderberries, though most berries have some level of antioxidant action. Chock full of vitamins, minerals, and often digestible seeds, they’re an efficient way of improving overall health and go great with wholegrain cereals.
#9 - Dark Chocolate
Yes, chocolate can be beneficial for your health! A square of dark chocolate contains flavonoids, another class of antioxidants that’ll neutralize free radicals. Getting a wide range of antioxidants and nutrients will always have beneficial effects, so it’s a great reason to nibble on a high cocoa content bar after dinner.
#10 - Citrus Fruits
We all learned about Vitamin C and scurvy at school, and it’s true you can still suffer from scurvy in modern life if you don’t get enough Vitamin C. Citrus fruits like oranges are one of the best sources of this vitamin, and aside from keeping you physically healthy, will protect against the degeneration of brain matter that causes Alzheimer’s and Dementia.
In conclusion, having a wide and varied diet is key to mental and physical health, especially as we age. Combined with regular exercise, good sleep, hygiene practices, and conscientious intake, these foods can boost cognition and memory while warding off complications later in life.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before making any changes to your wellness routine.
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