A healthy diet is most important for keeping our body and brain nourished. The food we eat can have a significant impact on the structure and health of our brain. We eat a brain-boosting diet that supports short and long terms brain function. The brain uses 20% of the body’s calories, so it needs plenty of good fuel for concentration throughout the day. The brain also requires some essential nutrients for brain functioning, such as omega-3 fatty acids for building and repairing brain cells; antioxidants reduce stress and inflammation.
1. Fish
Fish is a good source of omega-3 fatty acids. The omega-3 fatty acid is a building block of the brain and plays a role in sharpening memory, improving mood, and protecting our brain from cognitive decline.Example of fish that contain a high amount of omega-3 fatty acid;- Salmon
- Mackerel
- Tuna
- Sardines
- Herring
2. Dark Chocolate
Dark chocolate contains cocoa, known as cacao. Cacao contains flavonoids, a type of antioxidants. Antioxidants are essential for the brain, highly susceptible to oxidative stress. According to a review, they may encourage neuron and blood vessel growth in parts of the brain. They stimulate blood flow in the brain.- Some researchers also tell that the flavonoid component of chocolate may reverse memory problems in snails.
- In 2018, chocolate also supported the brain-boosting effect in humans.
- Eating high flavanol cocoa for five days improved blood flow to the brain.
- The researchers conclude that eating dark chocolate may improve plasticity, crucial for learning.
3. Berries
Berries also contain flavonoids and antioxidants like dark chocolate. Researchers suggest that berries are suitable for the brain. Antioxidants help in reducing inflammation and oxidative stress. Antioxidants in berries include;- Anthocyanin
- Caffeic acid
- Catechin
- Improve communication between brain cells.
- Reduce inflammation.
- Berries are full of vitamins and antioxidants called flavonoids that can help fight against inflammation.
- Reduce neurogenerative diseases and cognitive decline.
- Strawberries
- Blueberries
- Blackberries
- Blackcurrants
- Mulberries
4. Nuts and Seeds
Nuts and seeds contain antioxidants, omega-3 fatty acids, vitamins and minerals, which are highly beneficial for the brain. A 2014 study shows that eating nuts every day is linked to better brain function in old age. Nuts and seeds contain antioxidants and vitamin E that protect your cells from oxidative stress caused by free radicals. With time our brain may be exposed to oxidative stress, and vitamin E supports brain health in old age.2014 review tells that vitamin E improves cognition and reduces the risk of Alzheimer’s disease.Nuts and seeds which contain a high amount of vitamin E;- Hazelnuts
- Almonds
- Sunflower seeds
5. Whole Grains
Whole grains contain Vitamin E, which is used and preserve healthy cells. Vitamin E keeps brain functions and prevents neurodegeneration.Whole-grain foods include;- Brown rice
- Barley
- Oatmeal
- Bulgur wheat
- Whole grain bread
- Whole grain pasta
- Quinoa
6. Coffee
Coffee is well-known concentration aid—- most people drink it to stay awake and focused. Drinking coffee every day appears to enhance concentration and improve motor control and alertness by creating changes in the brain. A substance in the brain is called adenosine, which makes a person sleepy.A 2018 study suggests that caffeine may also increase the brain’s capacity for processing information. Researchers found that caffeine increases the brain’s atrophy, which refers to complex brain activity. When atrophy is high, the brain can process more and more information.One study shows that long-life coffee consumption reduces risks of;- Cognitive decline
- Stroke
- Parkinson’s disease
- Alzheimer’s disease
7. Avocados
Source of healthful unsaturated fat, avocados support the brain. Monounsaturated fats may reduce blood pressure and reduce the risk of cognitive decline.Healthy unsaturated fats sources include;- Almonds
- Cashews
- Peanuts
- Flaxseeds
- Chia seeds
- Soybean oil
- Sunflower oil
- Canola oils
- Walnuts
- Brazil nuts
- Fish
8. Peanuts
Peanuts have an excellent nutritional profile/status. Peanuts contain plenty of unsaturated fat, which gives high energy throughout the day. It also includes vitamins and minerals (Vitamin E and Resveratrol) to keep the brain healthy.Resveratrol is a natural non-flavonoid antioxidant in peanuts and mulberries. Some studies show that resveratrol helps prevent certain cancers, inflammation, and neurological diseases. Peanut contains high benefits for the brain; functional compounds boost memory, strengthen cognition, protect against cognitive disease, and more.9. Eggs
Eggs offer a lot of health benefits. Egg yolk is the best source of choline. Choline helps in reducing inflammation and promoting brain functions.Eggs can be effective for the brain; it enjoyed in many breakfasts. Good sources of following B vitamins;- Vitamin B6
- Vitamin B12
- Folic Acid
10. Broccoli
Broccoli is a dietary fibre and vital nutrients beneficial for the brain. Broccoli is the best source of Vitamin K, which enhances brain function and improves brainpower. Getting adequate vegetables nourishes your brain.Five reasons to eat broccoli for the brain;- It helps preserve the memory
- It improves learning
- It promotes brain healing
- It can build your brain
- It can sharpen your reasoning ability
- Brussels sprout
- Bok choy
- Cabbage
- Turnips
- Kale
- Cauliflower
11. Soy Products
- Nutrients in soy foods are linked to improvement in cognitive and memory functions.
- NJP science of food indicates that dipeptides derived from soy foods reduce memory degradation.
- Soybeans are rich in antioxidants polyphenols. Some research shows that polyphenols reduce the risk of dementia and cognitive abilities in older age.
- Soy products contain polyphenols, isoflavones, daidzein, genistein which act as antioxidants and give several health benefits to the body.
Reference
- https://www.medicalnewstoday.com/articles/324044
- https://www.thehealthsite.com/diseases-conditions/alzheimers/reasons-why-broccoli-is-the-ultimate-brain-food-k0118-548858/
- https://selfhelphome.org/are-you-eating-these-9-memory-boosting-foods/
