1. Clams and Oysters What they do: Cobalamin, otherwise known as vitamin B12, stands out for its role in brain health. A deficiency of this vitamin has been linked to everything from depression to decreased memory and concentration. To top it off, research finding published last year found that older adults with the lowest levels of vitamin B12 were more than six times more likely to experience brain shrinkage, which is strongly linked to a higher risk of dementia. Alzheimer's disease and cognitive dynfunction.
2.Blueberries and StrawberriesWhat they do: It makes sense that berries get the need when it comes to brain health, seeing as they are one of the best food sources for disease fighting antioxidants. While most of the evidence of their brain benefits comes from animal studies, more and more reseach is showing they have a protective effect against the ageing brain. British researchers found that adding blueberries to the diet for as little as three weeks showed significant improvements in memory capacity, by reversing age related deficits.
3. Broccoli, cauliflower and cabbageWhat they do: Cruferous vegetables are quickly becoming known as all star foods that help fight a variety of diseases. Their popularity is well earned not only is this group of vegetables tied to better brain function, they have been shown to reduce the risk of several types of cancer, including breast, lung and prostate, and protect against stoke. When it comes to brain health, it pays to get your daily dose of these vegetables. One study found that women who ate the most broccoli, cauliflower and other cruciferous vegetables perfomed better on memory tests than women of the same age who ate the least amount. In fact, having five servings of cruciferous vegetables per week put the brakes on age related mental decline, and turned back the cognitive clock. Women who ate the most cruciferous vegetablea were cognitively about a year and a half younger.
4.Salmon, Mackerel and HerringWhat it does: Omega 3 fatty acids the healthy fat found in some fish, are perhaps most well known for their link to heart health but thanks to a growing body for research, these oils are starting to make waves when it comes to brain health as well. There's no doubt omega 3 fatty acids top the list when it comes to brain development, and their protective properties againts age related mental decline. Numerous studies finding have linked fish consumption during pregnancy with improved brain development in young children. One notable study published in the journal, found that children whose mothers ate fist at least once per week during pregnancy scored seven per cent higher on word tests, compared to those whose mother never ate fish. Similar difference in scores were also seen in tests measuring social activity and language development. Another recent study found that children whose mother consumed at least two serving of fish per week had the highest test scores when it came to memory.
5.,Spinach, Kale and ChardWhat they do: These nutrient dense vegetables get two thumbs up when it comes to brain health. dark leafy vegetables offer an abundance of folate a water soluble vitamin that plays a role in brain development and also as excellent source of disease fighting antioxidants, including vitamin E, making them a good choice all round. If you're looking to sharpen your memory, attention span and verbal ability-it's tome to stock up on up on your green leafy vegetables. Middle aged women who ate generous portions of green leafy vegetables preserved more cognitive abilities as they aged. Women who consumed eight or more servings of green leafy vegetables per week, or at least one serving per day, had the cognitive function of someone almost two years younger, compared to those women who ate fewer than three serving per week.
