Balanced diets and meaningful eating are important in maintaining overall mental and physical health. In order to do this, it is important to make dietary choices, that have substantial filling and nutritious benefits for the body. Certain foods have been shown to significantly improve cognitive health:
Avocados
Avocados are an important food in maintaining cognitive function and protecting working memory as they contain high levels of omega-3 fatty acids. Omega-3 fatty acids and their metabolites specifically affect gene expression, stress levels, cerebral blood flow, neurotransmitter levels, and various other key functions. For example, DHA, an omega-3 fatty acid, is an integral part of the cell membrane of cells in the brain.
Blueberries
Blueberries contain anthocyanins, a pigment found in various fruits and vegetables. Studies find that anthocyanins play a role in cerebral blood flow, which is directly correlated with memory and attention span. Additionally, foods rich in flavonoids are highly associated with positive mood and can decrease the chances of depression.
Salmon
Similarly to avocados, salmon contains high levels of omega-3 fatty acids, making it considered a fatty fish. Omega-3 provides more oxygen to the brain, greatly assisting in memory storage and retention. Other fatty fish that are good sources include herring, mackerel, trout, and sardines.
Walnuts
Walnuts are high in antioxidants, polyphenols, and omega-3, which allow this superfood to play a role in the prevention of cognitive decline by preventing the brain from oxidative stress and inflammation. Many studies even show that walnuts can improve learning ability while reducing anxiety due to their anti-inflammatory properties.
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