The brain is the organ that enables others to function and is the body part with the most responsibilities, which means that we need the right foods to keep them going.
The brain stores your memory and consciousness. It also guides your concentration, so it’s imperative that you keep it healthy. As you can see, it deals with intense pressure, so having proper nutrition is a must if you want to give this incredible organ a boost.
Why Healthy Brain Matters
Your brain becomes less elastic as you age. It can’t maintain connections as it did before, making it difficult to focus. Remembering details is a huge task. Thankfully, you can keep the brain elastic, and prevent this decline. It must get proper nutrition to stay healthy. Therefore, you need brain foods.
How does eating the right foods help the brain?
You do your brain a big favor by eating healthily. Eating well ensures that it gets the nourishment it needs. Proper nutrition allows you to concentrate better. Eating well ensures that you have a regular calorie intake. Calories enable the brain to send messages, foods rich in Omega-3 fatty acids increase myelin levels, which, in turn, improves their flow. Dopamine, another chemical, improves mood, which affects the brain positively.
Four kinds of chemicals in food have positive effects on the brain. Glucose gives brain energy. Beneficial fatty acids, namely Omegas 3 and 6, strengthen the synapses. Amino acids join neurotransmitters, allowing proper immune system function. Antioxidants block oxidative stress and reduce free radicals.
Also, these foods help to regenerate and protect brain cells. It’s essential to have a healthy number of them because they help to speed up cognitive processes. Omega-3 fatty acids, found in fish and walnuts, play a large part in cell regrowth.
You don’t have to go out of your way to eat healthily. There’s no need to spend too much money on diet plans. Focus on eating healthy foods like fruits, vegetables, grain, and protein.
11 brain foods to increase memory and mental power
First of all are blueberries, which are full of Vitamin K, Vitamin C, and fiber. They also contain flavonoids that increase memory. Researchers gave a test group of participants blueberry supplements and another a berry placebo. They found that blueberry supplements boost the cognition of older adults.
If you love Indian food, you’ll be glad to know that you should have more of it. Why? Many dishes contain turmeric, a favorite spice in Indian cuisine. The rhizomatous herbaceous perennial, part of the Zingiberaceae, or ginger family, is a plant that produces turmeric. This spice, used to flavor curries, increases the attention spans and memories of older adults. According to this research, turmeric has curcumin, which protects the brain.
3. Dark Chocolates
Dark chocolates have ardent fans, and just as many non-enthusiasts. One thing everyone can’t argue with – they boost brainpower. Flavonoids, caffeine, and antioxidants enhance blood flow to the brain, boosting its cognitive functions. According to this study, the polyphenols in cocoa increase calmness. They also improve attention in the elderly and the cognitive functions of healthy adults.
Fish, chock full of Omega-3 acids, are excellent for boosting memory. You’ll find it in salmon, sardines, or trout. It enhances the retention of information because it builds nerve cells in the brain. These fatty acids prevent the brain from declining and reduce depression. Researchers wanted to find ways to limit the cognitive decline of women, who had higher life expectancies than men. With a high life expectancy comes the risk of dementia.
They proved that Omega-3 fatty acids improved the brain functions of women, therefore preventing the onset of dementia. Omega-3 also had a part in stopping vascular diseases. So, increasing fish intake enhances overall well-being.
Broccoli has Vitamin K and other brain-loving compounds that enhance memory and improve learning. They also help to rebuild brain cells. Another study suggests that it contains sulforaphane, which acts against cell degeneration. Sulforaphane even promotes its repair.
6. Egg Yolks
The choline in eggs makes it one of the best foods for boosting brainpower. Choline is particularly useful for children. Pregnant women should increase the eggs in their diets because they provide nutrition for unborn babies.
Nature designed eggs to support the growth of organisms. This study on expectant mothers found that they provide nutrients in a food matrix and ease their absorption. The researchers also discovered that pregnant mothers who ate eggs early in their pregnancies encouraged the linear growth of their unborn babies.
Walnuts, rich in Vitamin E, Omega-3 acids, manganese, copper, and fiber, support brain health. Research from the David Geffen School of Medicine at the University of California found that people who ate walnuts performed better on cognitive tests than those who didn’t. So, eating a handful of these will improve your cognitive health.
8. Coconut Oil
Coconut oil improves the brain’s ability to use energy. It also limits the production of free radicals. Most importantly, it provides saturated fat, which enhances the function of brain cell membranes. This study found that coconut oil reduces oxidative stress in mice, therefore improving their cognitive functions. It also decreased their triglyceride levels and their weight.
Kimchi, a fermented food high in probiotics, promotes brain health as well. According to this review, the Lactic Acid Bacteria (LAB), produced during fermentation, is antioxidative. They protect not only the brain but also the skin and digestive tract. They also reduce cholesterol.
Avocado contains monounsaturated fats, which defend brain cells. Researchers tested this outcome by feeding avocado oil to diabetic rats. The rats showed an increase in brain function and a decrease in oxidative stress. Consequently, they also lost weight.
Finally, almonds, which contain omega-3 fatty acids, improve brain health as well. They also boast Vitamin E, which protects brain cells. Scientists tested it on rats. They discovered that vitamin E helped to reduce amnesia, Alzheimer’s, and other signs of cognitive decline.
How to reap the benefits of the right nutrition
You’ve found out how wholesome these foods are. But what’s the best way to eat them, and harness their benefits? The brain doesn’t work without energy. It’s wise to feed yourself with brain foods that release carbohydrates slowly.
Chewing on a small amount of them throughout the day helps to regulate glucose levels. Experts suggest that the human body should have 25% glucose. Your brain will remain at full charge, and you will think better. Make sure that the glycemic index (GI) of the food you choose is low. The GIs of all the foods suggested above are. Low-GI foods prevent a spike in blood sugar.
Also, stock up on amino acids. Tyrosine and tryptophan, in particular, have a calming effect. Fish and eggs, two of the foods listed above, are sources of these compounds.
In all, it’s a must to have a healthy brain. Brain foods will keep it well-nourished and functioning.