Just like your habits, the food that you eat can also play a role in your brain health and brain power. There are some foods that can enhance your brain power and brain health. Below are some of them:
Fatty fish must top the list of any discussion regarding the best foods that can boost brain health. Fishes such as trout, salmon, and sardines are rich sources of a crucial nutrient known as omega-3 fatty acids that the brain needs. The reason this is so important is that about 60% of the brain is made up of fat, which is responsible for its solid jelly-like texture.
Interestingly, half of the fat in the brain is the omega-3 kind. So, you can imagine that your brain can only be excited anytime it sees you consuming foods that have this nutrient. Your brain needs this nutrient for essential functions such as learning and memory.
Green tea, just like coffee, can boost brain function. In fact, studies have proven that it enhances alertness, memory, performance, and focus. It also has other nutrients that make it a fantastic beverage for people trying to boost their brain functions. For example, it contains L-theanine, which is an amino acid that can increase the activities of a neurotransmitter called GABA.
GABA helps to reduce anxiety and puts you in a relaxed state. L-theanine has this impact because it crosses the blood-brain barrier. It also increases the frequency of alpha waves in the brain, increasing your relaxation without a sensation of fatigue. A study showed that this substance could be used to counteract the stimulating impacts of caffeine.
One medium orange is enough to give you all the Vitamin C you need in one day. Meanwhile, your brain needs this nutrient for your brain health because it helps in preventing mental decline. Sufficient Vitamin C can also protect you against age-related mental decline and Alzheimer’s disease, according to research.
Besides, Vitamin C is a strong antioxidant that can help you to fight out the damaging impact of free radicals on the brain. Vitamin C also supports brain health, which is vital, especially as you grow older. Apart from oranges, you can also get sufficient Vitamin C by eating guava, bell peppers, strawberries, tomatoes, and Kiwi.
There are several nutrients embedded in eggs, including Vitamins B12 and B6, choline, and folate. Choline is an essential micronutrient that your body needs to create acetylcholine, a neurotransmitter that is crucial in memory and blood regulation. Studies have also proven that a higher intake of choline can enhance memory and improve mental function.
Sadly, many people don’t get enough choline in their diet. You can increase the quantity of this nutrient in your body by eating eggs. Egg yolks have choline in abundance. Besides, Vitamins B play several crucial roles in the brain. For example, they help to slow down the aging process, especially in older adults.
Studies have proven that blueberries have numerous health benefits. One of them is its ability to help in the maintenance of brain health. Blueberries and other colored berries provide anthocyanins, which are a group of plant compounds that have antioxidant and anti-inflammatory properties. Antioxidants prevent inflammation and oxidative stress.
Therefore, they help to slow down the aging process and prevent neurodegenerative diseases. The antioxidants in blueberries accumulate in the brain to enhance the communication between the cells of the brain. Research has shown that these fruits could help to improve memory and prevent short-term memory loss. So, endeavor to add them to your smoothie and breakfast.
Studies have proven that incorporating nuts into your diet can improve markers of heart health. Meanwhile, there is a link between a healthy heart and a healthy brain. In a 2014 review, the authors concluded that eating nuts could improve cognition and also help neurological diseases. In another study, it was found that women who ate nuts regularly for several years had a sharper memory in comparison with people who don’t.
Nuts contain several nutrients such as healthy fats, Vitamin E, and antioxidants, which explains why they have brain benefits. Vitamin E protects cell membranes from free radical damage, thereby slowing down the aging process. Of all nuts, walnuts seem to offer an additional benefit because it contains omega-3 fatty acids.
Dark chocolate contains some brain-boosting compounds such as caffeine, flavonoids, and antioxidants. Caffeine’s temporal boost of the brain to increase alertness and focus isn’t new. Antioxidants are crucial in protecting the brain from being damaged by free radicals. Its flavonoids content means that it’s a strong antioxidant. The flavonoids in dark chocolate help in learning and memories, as confirmed by research.
Scientists also claim that these flavonoids may enhance memory and also help in delaying age-related mental decline. A study involving 900 people proved that people who eat chocolate frequently perform better in various mental tasks such as memory-related activities. Chocolate is also a legitimate boost booster that can make you feel good.
Pumpkin seeds are full of antioxidants that protect the body and brain from the damages that come from free radicals. They are also a rich source of iron, magnesium, copper, and zinc. Zinc is crucial for nerve signaling. Its deficiency can lead to many neurological conditions, including Parkinson’s disease, Alzheimer’s disease, and depression.
Magnesium is vital for learning and memory. When you don’t have enough of this ingredient, it can lead to epilepsy, migraines, and depression. Meanwhile, the brain uses copper to help control nerve signals. So, a lack of it can lead to neurological disorders like Alzheimer’s disease. Iron is important in blood production, and its deficiency can lead to brain fog and impaired brain function, according to studies.
Broccoli is famous for containing several potent plant compounds, including antioxidants. It’s also very rich in Vitamin K, which makes dieticians recommend it because it delivers 100% of the Recommended Daily Intake (RDI) in a 1-cup (91 gram) serving. Vitamin K is a fat-soluble nutrient that is essential in the formation of sphingolipids, a kind of fat that is commonly found in brain cells.
Some studies have shown that Vitamin K intake enhances memory, especially in older adults. Apart from Vitamin K, broccoli also contains other compounds that make it capable of producing anti-inflammatory and antioxidant effects. Therefore, it is a food that will protect your brain against damage.
This deep-yellow spice has generated a lot of buzzes recently. It is a key ingredient in curry powder, and it has a lot of benefits for the brain. The active ingredient in turmeric is curcumin, which has been scientifically proven to have the ability to cross the blood-brain barrier. This implies that it can directly enter the brain and be of benefit to the cells there.
It is also a powerful antioxidant and anti-inflammatory compound that is capable of improving memory. It can also help in clearing amyloid plaques, which are a trademark of Alzheimer’s disease. Studies have shown that turmeric can help in easing depression by boosting serotonin and dopamine, which improves mood. It has also been proven to be capable of making new brain cells grow.