There are many studies that show that a healthy diet is actually packed with nutrients important for promoting brain health. Eating a diet for brain health can support the functions of mental disorders. What’s more! Eating a brain-boosting diet improves specific mental tasks, such as cognitive skills, memory, and concentration.
That’s why it’s a good idea to keep your brain in peak working condition with helpful herbs, supplements, and other natural remedies.
However, No almighty food can ensure a sharp brain as we age.
Nutritionists emphasize that the most important brain foods are the one that protects your heart, and blood vessels, and have a big impact on the structure which includes lots of fruits and vegetables, nuts and seeds, legumes, and whole grains.
This article lists scientific evidence-based foods that boost your brain.
What is the best diet for brain health?
Foods that are purported to brain mental function, clarity, and sharp memory are green leafy vegetables, fruits, coffee, flax, nuts, blueberries (high in antioxidants), turmeric, pumpkin seeds, Dark chocolate, and all omega-3 fatty acids. These stimulate the production of oxygen in the body, help build and repair brain cells, and reduce inflammation resulting in the brain working better and more productively.
Green leafy vegetables
Green leafy vegetables rich in vitamin K, lutein, protein, folate, beta carotene, and magnesium are extremely beneficial for brain health. Blood markers of inflammation are helpful in reducing levels of C-reactive protein.
Apart from this, the antioxidants in broccoli, Brussels sprouts, cabbage, and turnips may further boost a person’s brain health.
Walnuts are a great nutrient-rich food that has been shown to improve heart health markers. And having a healthy heart is related to a healthy mind.
On the other hand, Walnuts are rich in alpha-linolenic acid (a plant-based omega-3 fatty acid), and polyphenolic compounds. Both omega-3 fatty acids and polyphenols may be linked to a lower risk of cognitive decline as they fight oxidative stress and inflammation.
Other Walnut nutrients like vitamin E and plant compounds protect cells from free-radical damage.
Almonds are helpful in increasing the level of acetylcholine in the brain. Due to the vitamins B6, E, zinc, and protein found in it, you get better cognitive function – repaired cells, and higher neurotransmitter chemical production.
Consumption of pumpkin seeds improves memory, improves brain function. This can help in ensuring alertness and concentration power.
They are rich in antioxidants containing vitamins K, C, B6, E, calcium, magnesium, iron, zinc, and copper, which are important for improving your memory and brain health.
Powerful antioxidants like magnesium for memory, zinc for nerve signaling, and iron protect the brain from free-radical damage.
High in flavonoids, caffeine, and antioxidants, dark chocolate can also help slow down mental decline. The compounds in chocolate are related to learning and memory and may boost mood.
Omega-3 Fatty Acid
Omega-3 fatty acid food is extremely beneficial for brain health. Along with enhancing memory, it is beneficial for brain health. Omega 3 fatty acids are found in abundance in fish like salmon, and tuna, which are very useful for the brain and nervous system.
If you do not like to eat fish, then you can consume any other diet rich in omega-3 fatty acids. The following foods are rich in Omega-3 fatty acids –
- Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
- Plant oils (such as flaxseed oil, soybean oil, and canola oil)
- Fortified foods (such as certain brands of eggs, yogurt, juices, milk, and soy beverages)
Turmeric and its active compound curcumin have been shown to improve mood, which means it can improve symptoms of depression and anxiety and help brain cells grow.
One study suggests that this curcumin found in curry increases serotonin and dopamine, reduces depression, and may help delay age-related mental decline.
In fact, the caffeine present in green tea increases the frequency of alpha waves in the brain and may also protect against mental decline.
An ingredient in green tea is L-theanine which counteracts the stimulating effects and makes you feel more relaxed.
Green tea is a great antioxidant to support your brain health.
Vitamin E is found in abundance in Blueberries rich in antioxidants, which can prevent memory loss with increasing age. In addition, it is also very beneficial for mental health. Let us tell you that flavonoids give Jamun and blueberries their natural color and it also helps in improving communication between brain cells and improving memory.
Many foods support your memory and brain development.
These brain-boosting foods include fruits and vegetables, as well as tea and coffee, nuts, and seeds. Others, such as eggs and omega-3 fatty acids, help protect the brain from damage and may help boost mood.
Compounds such as healthy fatty acids in foods may also reduce stroke and age-related neurodegenerative diseases.
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