Top 10 Foods That Improve Brain Health
The brain is an extremely vital organ. It’s your body’s command centre, allowing you to move, think, feel, and breathe, among other things. The foods we eat have a significant impact on the shape and health of our brains. According to study, foods high in vitamins, minerals, antioxidants, flavonols, polyphenols, and omega-3 fatty acids have been shown to protect the brain. This article includes a list of 10 brain-boosting foods.
Facts About Your Brain
- 60% of the brain is made of fat.
- Teen’s rational brain part isn’t fully developed until they reach the age of 25.
- Brain information travels up to an impressive 268 miles per hour.
- The storing capacity of your brain is thought to be nearly limitless.
- It’s a myth that we only use 10% of our brain. We use all of it. Neurologists confirm that the majority of the brain is almost always active.
10 Foods To Boost Your Brainpower
01 – Blueberries
Blueberries have many health benefits, including some that are specifically beneficial to the brain. Evidence gathered at Tufts University in the United States suggests that blueberry can help to improve short-term memory loss. Blueberries include antioxidants that have been discovered to accumulate in the brain and increase communication between brain cells.
1-cup (148-gram) serving of blueberries contains:
- Fiber: 4 grams
- Vitamin C: 24% of the RDI
- Vitamin K: 36% of the RDI
- Manganese: 25% of the RDI
- Small amounts of various other nutrients
Here’s the Antioxidant-rich berries list: –
- strawberries
- blackberries
- blueberries
- blackcurrants
- mulberries
02 – Eggs
Eggs are rich in B vitamins and a nutrient called choline. B vitamins help slow cognitive decline and B vitamin deficiencies have been linked to depression and dementia. The body uses choline to make neurotransmitters responsible for mood and memory.
Breakfast should include eggs for the best benefits. It will provide energy to your body while also boosting your energy.
Eggs contain the following benefits: –
- vitamin B-6
- vitamin B-12
- folic acid
03 – Fatty Fish
Fatty fish, such as mackerel, tuna, salmon, and herring, are high in naturally occurring omega-3 fatty acids, making them excellent brain fuel. Healthy fats help to reduce the risk of heart disease, which in turn reduces the risk of brain disease. Fish oil pills are popular, but they don’t appear to improve your brain much. Omega-3 fatty acids are best obtained from the diet.
Other types of fatty fish include:
- Mackerel
- Trout
- Herring
- Sardines
04 – Green Leafy Vegetables
Vitamin B complex, Vitamin C, Vitamin E, and Magnesium are all vital for the correct functioning of our nervous system and are abundant in green leafy vegetables. Vitamin B is required for the production and circulation of neurotransmitters, which are brain chemicals that control heart rate, breathing, and digestion. Magnesium aids in nerve relaxation. Vitamin E and C protect the neurological system against ageing.
05 – Walnuts
Nuts are high in protein and healthy fats, and one variety of nuts, in particular, may help with memory. Higher walnut eating was associated with better cognition test scores in a 2015 UCLA study. Walnuts are abundant in alpha-linolenic acid, a form of omega-3 fatty acid (ALA). Low blood pressure and healthier arteries have been related to diets high in ALA and other omega-3 fatty acids. This is beneficial to both the heart and the brain.
06 – Pumpkin Seeds
Magnesium, copper, iron, and zinc are all abundant in pumpkin seeds. Pumpkin seeds also contain potent antioxidants that protect the body and brain from free radical damage.
07 – Tea and Coffee
According to a series of recent research, coffee and tea may do more than just wake you up; they can also help keep your brain healthy. These beverages have been associated with protection against depression, Alzheimer’s disease, and Parkinson’s disease according to researchers. A study published in November 2013 indicated that older Chinese adults who drank any type of tea regularly have a lower chance of depression. Although it is yet too early to say whether coffee and tea genuinely safeguard the brain, most scientists agree that a daily habit can’t damage.
08 –Turmeric
Turmeric has been shown to help with Alzheimer’s disease, migraine headaches, and depression, all of which are known to cause mental weariness. Curcumin can also help with liver health, diabetes, and thyroid disease, which can create brain fog and memory issues if left untreated. Turmeric may also help the body produce DHA (docosahexaenoic acid). DHA is a fatty acid that has been associated with improved brain health, development, and neuroprotection.
09 – Whole Grains
The brain, like everything else in your body, requires energy to function. The ability to concentrate and focus is dependent on a constant supply of energy (in the form of glucose) to the brain in our blood. Choose whole grains with a low GI, which means they release energy slowly into the bloodstream and help you stay energetic all day.
10 – Tomato and Kale Salad
Tomatoes are particularly high in lycopene and beta-carotene, two powerful antioxidants. These are necessary for brain cell protection and damage prevention. Tomatoes are one of the most cost-effective ways to boost your brainpower. Kale (together with other dark leafy greens like chard and spinach) is regarded as a superfood because it is high in vitamins A, C, and K, and increases brain cell resilience. It can also improve our memory, attention, and thinkingability.
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