Good food for the brain

Nutrition plays a key role in memory function, so it is better to feed your brain appropriately. Some foods protect the brain neurons to stimulate and slow down the process of degeneration and have a positive effect when it comes to preventing cognitive disorders. A recent study at a university in Chicago reveals a very useful list of beneficial brain food.

Let’s see some good food for the brain:

  1. Eat more vegetables, especially leafy greens (spinach, lettuce, nettles, wild garlic, sorrel, kale, cabbage kale, broccoli ). They are full of vitamins, minerals and phytonutrients and considered as some of the best foods for memory. They are rich in folic acid prevents cognitive problems and preserve the memory in old age.
  1. Eat as many fruits – purple; such as berries (blackberries, currants, rosehips, blueberries), cherries, grapes, etc. These are fruits rich in antioxidants improving communication between neurons and protecting the brain against Alzheimer’s disease. Specifically, antioxidants protect against free radicals and terminate the chain reaction before vital molecules are damaged. Scientists have found that blueberries have the ability to protect brain cells against oxidation due to stress.


  1. For a good memory and increased concentration, whole grains are recommended. They are rich in fiber and vitamin E and have the ability to help the brain and prevent heart disease. Such as; whole grain oats, barley, brown rice, quinoa, buckwheat, bran, rye.
  1. Avocado is a super-food. It has a high fat content and incredibly healthy and nutritious with 20 vitamins and minerals. Among the many health benefits and remember it also improves the cardiovascular system. Thus, improves blood circulation and retains normal blood pressure to help the brain to receive oxygen for optimum performance.
  1. Consumption of fish about three times a week helps to avoid neurons cognitive diseases. According to studies, the flesh of fish rich in omega-3 fatty acids, such as; salmon, tuna, cod, sardines, herring, and mackerel effectively prevent dementia.
  1. In addition to fatty fish, it is best to opt for walnuts, hazelnuts, sunflower seeds, pumpkin, peanuts, cashews, almonds, pistachios, etc. It’s been scientifically proven that the most effective foods stored in the body are generally those that contain healthy fats.
  1. Olive oil contains oleic acid which helps improve blood circulation in the brain and is effective in memory loss that is related to Alzheimer’s disease. The Mediterranean diet is enriched with olive oil which has favorable effects on the brain function and reduces the risk of cognitive impairment.
  1. According to experts vitamin B rich foods (especially B1, B2, B6, B9 (folic acid) and B12) are beneficial to a healthy brain. This includes; legumes (white beans, black beans, chickpeas, peas, lentils, soy).
  1. Red wine, consumed in moderation, significantly improves short-term memory loss.
  1. Although not within the list of foods beneficial for memory, exercise and sleep of upto 8 hours per night are extremely important when it comes to a healthy brain.


Research has shown that people with a diet rich eating these foods have far better results in memory tests compared with those who avoid them. Some of the foods that affect the brain: sweets, fried foods, pastries, fast food, butter, margarine, sugar, salt and alcohol all in excess.

Please note that an inactive lifestyle, lack of sleep, smoking and stress seriously damages the neurons. We encourage you to try this very simple yet opportune method to protect your brain!

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

Leave a Reply

Your email address will not be published. Required fields are marked *

Horoscop sportiv