12. Avocado
Avocado is almost as good as blueberry in promoting brain health. It is true, that avocado is a fatty fruit, but, it is a monounsaturated fat that contributes to healthy blood flow. And healthy blood flow leads to a healthy brain. Avocados also lower blood pressure and since hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure will promote healthy brain. The avocado is surprisingly rich in Vitamin E. This vitamin occurs to be one of the most powerful antioxidant and protects brain’s fatty tissues from ageing. Recent research has shown that absorption of two key carotenoid antioxidants, beta carotene and lycopene, increases significantly when fresh avocado or avocado oil is added to any avocado-free salad. However, avocados are high in calories, so experts suggest adding just 1/2 or 1/4 of an avocado to a daily meal as a side dish.
13. Coffee and tea
The presences of molecules of caffeine give tea and coffee their true value as a tonic and stimulant. Coffee and tea do more than keep you awake in the mornings. Studies have shown these hot beverages may improve cognitive function and prevent Alzheimer’s disease. A 2011 study in the Journal related to Alzheimer’s disease found that when researchers gave caffeinated coffee to mice genetically engineered to develop this disease, the disease either slowed progression or did not develop. The researchers said based on the finding, coffee eventually might serve as a therapeutic treatment for people with Alzheimer’s disease. Tea also showed protective effects on the brain. Besides the well known high antioxidant content which help fight free radicals and boost the brain’s activity, tea drinkers do better on tests on memory and information processing than those who rarely drink it, according to a 2012 study of 816 Chinese adults 50 and older.
14. Nuts and seeds
Walnuts even look like tinny brains, so maybe that is Mother Nature’s way of telling what walnuts are beneficial for. Nuts and seeds are good sources of vitamin E. Several studies suggest that a proper intake of vitamin E can help to prevent cognitive decline, particularly in the early age. Add one ounce a day of hazelnuts, walnuts, filberts, Brazil nuts, cashews, almonds, peanuts, sesame seeds, sunflower seeds, flax seed, and not hydrogenated nut butters such as almond butter, peanut butter or tahini. Roasted or raw, it does not matter. Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing thinking skills and memory. Research shows regular consumption of niacin-rich foods such as peanuts provides protection against age-related cognitive decline and Alzheimer’s disease. People getting the most niacin from peanuts-20 mg per day- are 74% less likely to develop Alzheimer’s disease than those consuming about 12 mg daily, and the rate of their age-related cognitive decline is significantly less. An easy way to boost your niacin intake is to snack on a handful of peanuts (just a quarter cup provides about a quarter of the daily recommended intake for niacin which is 15 mg per day for men and 13 for women).The peanut is a source of vitamin E which is an antioxidant protecting nervous membranes in the brain. Besides this, vitamin E prevents formation of blood clots, and promotes improved breath of brain cells.
