Brain optimalisation foods-herbs

 

  • Walnuts are a top nut for brain health, they look like a brain as well ; ). They are chock full of omega-3 fatty acids, polyphenols, and other nutrients with antioxidant and anti-inflammatory properties. Protecting the brain from oxidative stress and inflammation helps improve the health of brain cells and prevent cognitive decline. Which nut is best for brain power? Yet, the top nut award certainly goes to the walnut. Compared to other nuts, walnuts offer twice as many antioxidants, which counteract cognitive decline, and they are packed with DHA*, an omega-3 fatty acid, which helps fight inflammation. * Docosahexaenoic acid (DHA) is essential for the growth and functional development of the brain in infants. DHA is also required for maintenance of normal brain function in adults. The inclusion of plentiful DHA in the diet improves learning ability, whereas deficiencies of DHA are associated with deficits in learning.

  •  Nuts and seeds also contain high levels of omega-3 fatty acids and antioxidants, making them one of the best foods for the brain. They are also a rich source of Vitamin E, known to protect the brain from oxidative stress in old age. Study reveals that regular consumption of nuts can reduce the risk of age-related memory loss. Moreover, women who eat nuts regularly exhibit better memories as they grow older than those who don’t eat nuts.While you may consider including almonds, hazelnuts, and sunflower seeds in your mind diet, walnuts make the best food for the brain,with higher levels of antioxidants than other nuts and seeds.

  • Green, leafy vegetables such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. There is an endless number of leafy greens that make for great food for the brain. These contain essential antioxidants, nutrients, and vitamins that support better brain health and slow down cognitive decline. Green leafy vegetables are also the storehouse of lutein and folate, which reduce inflammation in the brain and fight the onset of Alzheimer’s.
  •  Spirulina has demonstrated the capacity to enhance cognitive capabilities and enrich memory and learning aptitudes. Results: Animal-based investigations have revealed that introducing spirulina can bolster spatial learning and memory, as well as guard against cognitive decline linked to aging.

  • Berries such as strawberries, blueberries, blackberries, and mulberries are antioxidant-rich and therefore reduce oxidative stress. Improve communication between brain cells. Boost learning and memory by increasing the brain’s plasticity (ability to re-wire itself or form new connections). Prevent or delay cognitive decline (characterized by difficulty thinking, memorising, or concentrating as one ages)

  • Blueberries provide numerous health benefits, including some specifically for your brain and deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against oxidative stress and inflammation, which can contribute to brain aging and neurodegenerative diseases. Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells
  • Vitamin C superfoods that are extremeoly rich in vitamin C are berries, spirulina, baobab, citrus, camu camu and improve cognitive abilities, boost brain health. Vitamin C is a powerful antioxidant that protects your brain cells from age-related damage.  
  • Brahmi/gotu kola is a herb with a long history of brain support. The principal function of this herb Gotu Kola is to correct the blood circulation in the person as well as the brain. Gotu kola, which has been demonstrated to combat oxidative stress, is another herb that is acclaimed for its ability to promote mental clarity. One of the most highly respected herbs for brain health in Ayurveda and traditional Chinese medicine. It's usually taken as a tonic and is considered an herb of longevity. Research confirms that gotu kola can help with focus, memory, alertness, mental stress, and clear thinking. Traditional practitioners recommend it in cases of brain fog and memory loss. Studies show that it may also help treat Alzheimer's symptoms.
  • Ashwagandha contains chemicals that help calm the brain, reduce swelling, lower blood pressure, and alter the immune system. Since ashwagandha is traditionally used as an adaptogen, it is used for many conditions related to stress. Adaptogens are believed to help the body resist physical and mental stress.
  • Turmeric helps with memory, has the ability, like brahmi and gotu kola, to enhance overall cognitive functioning whilst also providing a compound called curcumin, which has antioxidant and anti-inflammatory effects and has become a popular herb because it calms inflammation, but it also has brain-boosting effects. Curcumin, the main active compound in turmeric, boosts a hormone called brain-derived neurotrophic factor (BDNF). In studies, brain diseases like Alzheimer's and depression are linked to decreased levels of BDNF. Because of this, turmeric has the potential to protect your brain from degeneration and may also help with symptoms of cognitive disorders. It may even improve your memory. To increase its effectiveness, take turmeric with black pepper.
  • Bacopa Monnieri, commonly known as Brahmi, has been used for centuries in Ayurvedic medicine to enhance memory and cognitive function. It contains compounds. improvements in verbal learning, delayed word recall, memory acquisition, and anxiety reduction with using Bacopa. It has been described as a calming cognitive enhancer. 
  • Amla. Vitamin C has been linked to cognitive abilities like memory, language proficiency, math, and orientation
  • Ginkgo biloba is one herb that has to be included on any list of natural brain boosters. It boosts the overall function of your brain, including memory, and can even give you a greater sense of well-being

  • Rosemary (Salvia rosmarinus) has famously been associated with remembrance in Shakespeare's Hamlet. It's also been considered a brain tonic by herbalists for many years. The main benefits are thought to be for memory, focus, and to prevent cognitive decline.

    Studies so far back up rosemary's potential for brain health. Low doses of the herb were shown in one study to slow or stop cognitive decline in an elderly population. Taking or inhaling the herb has also been shown to boost memory, alertness, and mood.

  • Sage (Salvia officinalis) is often referred to as a "sister herb" of rosemary because the two are so closely related. Like rosemary, sage contains rosmarinic acid, which is thought to be one of the main compounds that makes both of these herbs great for brain health.

    You can take sage to boost memory and focus. It's also been the subject of research studies that explore its potential for treating symptoms of mild to moderate Alzheimer's. A few trials have shown that it may help with dementia as well. (9)(10)

    Clary sage (S. sclarea) is a specific type of sage with its own mind-boosting properties. Used as an herb or essential oil, it eases stress, clears the mind, and lifts your mood

  • Eleuthero (Eleutherococcus senticosus), sometimes called Siberian ginseng, is an adaptogen that helps your mind and body cope with stress. Over time, it can restore mental energy, alleviate mental fatigue, and recharge your adrenal glands. (11)

    Along with anti-stress and anti-fatigue properties, studies show that adpatogens like eleuthero likely have antidepressive and neuroprotective effects as well, eleuthero acts as a mild stimulant. However, you can also take it as a tonic herb, especially to recover from mental fatigue and stress. 

  • There are two main types of true ginseng: Asian ginseng (Panax ginseng) and American ginseng (P. quinquefolius). Both are adaptogenic herbs, like eleuthero, and both can boost brain function and fight mental fatigue.

    Research is confirming that ginseng is protective of brain health and can improve cognitive function. It can specifically boost your mental energy, help you think more clearly, and even improve your mood. (13)(14)

    Taking ginseng will also improve your physical energy and can reduce stress as well. It's most often taken daily

  • Peppermint (Mentha piperita) is a little different than the other herbs for brain health on this list. While many natural brain boosters do their best work over time, peppermint can give you an instant invigorating effect.

    Sometimes referred to as the "green energy" herb, peppermint boosts your mental energy without using up any energy reserves. Even using its refreshing scent in aromatherapy can improve focus, mental alertness, and clear thinking. (Gladstar. Medicinal Herbs: A Beginner’s Guide, pg. 184)

    As a bonus, peppermint also has pain-relieving properties that are especially helpful for headaches. (15)

    Drinking peppermint tea regularly is a great way to improve your mental energy. You can also diffuse or apply the essential oil as needed. Even simply crushing fresh mint leaves will instantly lift your mood, reduce stress, and refresh your brain

  • Ashwagandha (Withania somnifera) is another adaptogenic mind-booster. It's been used since ancients times in Ayurvedic medicine as a tonic for mental health and longevity. Like other adaptogens, it has anti-stress properties and works best when taken over a long period of time. (19)

    Research indicates that supplementing with ashwagandha for 8-12 weeks can improve memory, focus, mental alertness, sleep quality, and overall brain function

  • Lion's mane mushrooms are one example. They contain two compounds called hericenones and erinacines that stimulate the growth of brain cells. In studies, lion's mane has shown benefits for improving mental function and potentially protecting against memory loss.  

  • Reishi is another medicinal mushroom with neuroprotective properties. It can help prevent cognitive decline and has shown an ability to relieve depression as well. Other mushrooms that can help with stress and brain function include cordyceps, chaga, and turkey tail.

  • Chaga in research studies found, that chaga significantly improved memory and learning. The mushroom is also known to reduce amyloid protein (sort of plaque) deposition in the brain. The amyloid protein increases the risk of suffering from Alzheimer's. 
  • Ginger offers protection of brain cells. ginger is high in antioxidants. The antioxidants help tone down the immune dysregulation in the brain cells and free-radical-induced brain cell damage. Studies show that consuming ginger may help boost memory, attention, focus, and may help you think more clearly.  
  • Cinnamon confers cognitive benefits and anti-inflammatory, anticancer, and immunomodulatory properties
  • Coriander The antioxidants in coriander may reduce brain inflammation, improve memory, and reduce anxiety symptoms, though more research is needed
  • Cacao. If you have a sweet tooth, here’s a great reason to include dark chocolate in your mind diet. With powerful antioxidants and natural stimulants like caffeine, dark chocolate can help not just improve your memory and focus but also your mood! The flavonoids in dark chocolate assist with learning and memory, while its antioxidants prevent cognitive decline.There is good evidence that cocoa flavonoids can acutely improve cognitive function in humans, possibly via mechanisms such as increased cerebral blood flow. Cacao contains numerous active compounds and nutrients that stimulate the brain's production of neurotransmitters and neuro-modulators. This results in the release of feel-good hormones like Endorphins, Serotonin, and Dopamine, which are responsible for our improved mood after drinking or eating cacao. Dopamine is another neurotransmitter that is involved in mood regulation. It is also linked with pleasure and reward-seeking behavior. When dopamine levels are low, you may feel sad or depressed. Cacao can increase dopamine levels in the brain, which can improve your mood and make you feel happier. And, as if the above isn't enough, raw cacao also contains serotonin (which improves the mood and decreases stress), anandamide (a “bliss” chemical that produces a feeling of euphoria), and theobromine (a mild stimulant sometimes used to treat depression).
  • Avocados This fruit comes loaded with healthy unsaturated fat thatmreduces blood pressure and consequently prevents cognitive decline. Avocados offer several benefits for all organs, including the brain, which makes them thebest brain foodfor all age groups. Moreover, the monounsaturated fat in avocados promotes healthy blood flow, further boosting brain health.
  • Honey offer antidepressant, anticonvulsant and anti-anxiety benefits. In some studies, honey has been shown to help prevent memory disorders. Wound care. Topical use of medical-grade honey has been shown to promote wound healing, particularly in burns.
  • Carob might have weight loss effects, reduce blood sugar and insulin levels, and lower cholesterol levels. People use carob for diarrhea and high cholesterol. https://www.360girlsandwomen.com/post/carob-the-new-chocolate-it-s-impact-on-heart-and-hormone-health 
  • Lion´s mane contains substances that may contribute to nerve growth. Some studies have suggested that taking lion's mane may boost thinking and memory processes. It may also help protect against Alzheimer's and other types of dementia . However, more research is needed.
  • Guta kola

Is Eating Brain-Healthy Foods Enough to Boost Memory?

It is true that when it comes to your overall mental well-being and cognitive abilities, you are what you eat. However, even slight lifestyle changes can go a long way in ensuring better brain health while protecting your brain from age-related loss of memory and cognitive decline.

Some additional ways to boost your brain health include:

  • Get adequate sleep
  • Stay hydrated
  • Exercise regularly
  • Practice yoga and other mindfulness techniques
  • Reduce-minimalise alcohol consumption
  • Keep stress levels in check
  • Neither overeat nor skip your meals