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World Alzheimer’s Day 2024: Raising awareness about brain health is very crucial. One effective way to support cognitive function is through diet. Here are some tips to boost brain health and memory with food. It’s important to remember that a healthy diet plays a significant role in maintaining cognitive function. By implementing the above strategies, you can support your brain health and potentially reduce the risk of cognitive decline. In a conversation with Jagran English, Anshul Singh Team Leader, Department of Clinical Nutrition & Dietetics, Artemis Hospitals listed some effective tips to boost brain health and memory with proper nutrition. 

Foods To Boost Brain Health And Memory

Embrace Mediterranean Diet

The Mediterranean diet is rich in fruits, vegetables, whole grains, and healthy fats, particularly olive oil. It is believed that this diet may lower the risk of Alzheimer’s and other cognitive impairments. Incorporate foods like tomatoes, leafy greens and fatty fish such as salmon and sardines, which are high in omega-3 fatty acids and known for their brain-protective properties.

Include Antioxidant-Rich Foods

Antioxidants help in combating oxidative stress, which can damage brain cells. Berries, especially blueberries, are loaded with antioxidants. Other great options include dark chocolate, nuts, and green tea. Try to include a variety of colourful fruits and vegetables in your diet, as each colour typically represents different beneficial compounds.

Consume Whole Grains

Whole grains like oats, quinoa, and brown rice provide essential nutrients and energy for the brain. They help in maintaining stable blood sugar levels, which is necessary for cognitive function. Replace refined grains with whole options to enhance your overall diet.

whole-grains

Best Foods To Boost Memory And Brain Health (Image Credits: Canva)

Stay Hydrated

Hydration plays a vital role in maintaining cognitive function. Dehydration can cause confusion and memory issues. Make sure to drink plenty of water throughout the day, and consider hydrating foods like cucumbers, watermelon, and oranges.

Incorporate Nuts And Seeds

Nuts and seeds are great sources of healthy fats, protein, and vitamins that support brain health. Walnuts, in particular, are high in DHA, a type of omega-3 fatty acid linked to enhanced cognitive performance. Eating a handful of nuts as a snack can provide a brain-boosting benefit.

Limit Sugar And Processed Foods

High sugar intake and processed foods can lead to inflammation and impaired cognitive function. Reducing the consumption of sugary snacks, sodas, and highly processed meals can help in protecting your brain. Instead, opt for whole foods that nourish your body and mind.

Consider Spices

Certain spices like turmeric contain curcumin, which has been shown to have anti-inflammatory and antioxidant properties. Adding spices like turmeric and cinnamon to your meals can be a delicious way to enhance brain health.

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