Brain is the control center of the body which keeps our heart beating and lungs breathing. So, a healthy diet is necessary to keep our brain healthy and helps in improving memory and concentration.
- Fatty Fish
Fish like salmon, trout, and sardines are rich sources of omega-3 fatty acids. Brain uses omega-3s to build brain and nerve cells which improves learning and memory power.
It slows down brain aging and the risk of Alzheimer’s. On the other hand, its deficiency can lead to learning impairments and depression. Eating fish regularly increases gray matter in the brain and so fatty fish is an excellent choice for brain health.
Summary:
Fatty fish is a rich source of omega-3s, it sharpens the memory and reduces brain aging.
- Coffee
A cup of coffee is indeed good for you. It contains caffeine and antioxidants which helps the brain increase alertness and improve mood. Caffeine also boosts “feel-good” neurotransmitters such as serotonin. Contrary to it, heavy coffee consumption links to neurological diseases like Parkinsons due to high concentration of antioxidants.
Summary:
Coffee improves alertness and mood. It also protects the brain from Alzheimer’s, thanks to caffeine and antioxidants.
- Blueberries
Blueberries and other deep colored berries benefits brain health as they contain anthocyanins which have anti-inflammatory and antioxidant effects which improve the connection between brain cells and delay short-term memory loss.
Try adding them to your breakfast cereal or adding them to a smoothie.
Summary:
Blueberries are rich in antioxidants that reduce brain aging and improve memory.
- Turmeric
Turmeric contains curcumin which directly benefits the brain cells. It’s antioxidant and anti-inflammatory property links to following brain benefits:
- May benefit memory: Curcumin improves memory in people with Alzheimer’s clearing amyloid plaques.
- Eases depression: It boosts serotonin and dopamine which improves mood.
- Helps new brain cells grow: Curcumin boosts brain-derived neurotrophic factor that helps the brain cells grow.
Reap curcumin benefits by using it in preparing dishes or making turmeric tea.
Summary:
Turmeric and its curcumin compound contain antioxidants that reduce symptoms of depression and Alzheimer’s disease.
- Broccoli
Broccoli is a rich source of vitamin K which helps to increase memory and antioxidants. It is essential for forming sphingolipids, a type of fat in the brain. Broccoli’s anti-inflammatory and antioxidant compounds protect the brain from damage.
Summary:
Broccoli contains a number of compounds having antioxidant effect and vitamin K.
- Pumpkin Seeds
Pumpkin seeds are an excellent source of magnesium, iron, zinc, and copper which is important for brain health.
- Zinc – Crucial for nerve signaling. Its deficiency can cause Alzheimer’s and Parkinson’s disease.
- Magnesium – It helps to increase memory power. If deficit, it can cause migraines, depression, and epilepsy.
- Copper – It helps to control nerve signals and its deficiency can cause neurodegenerative disorders.
- Iron – Its deficiency leads to impaired brain function.
Summary:
Pumpkin seeds are rich in micronutrients such as zinc, iron, copper, magnesium. So, try adding them in your regular diet.
- Dark Chocolate
Dark chocolate contains flavonoids, caffeine and antioxidants. These compounds reduce brain aging. Chocolate increases positive feelings and oxidizes the brain.
Summary:
Flavonoids in chocolate help protect the brain. It also boosts memory and mood.
- Nuts
Nuts improves heart health and a healthy heart is linked with a healthy brain. Eating nuts sharpens memory and has brain-health benefits.
Summary:
Nuts contain brain-boosting nutrients like healthy fats, vitamin E and plant compounds.
- Oranges
Vitamin C in oranges prevents age-related mental decline and Alzheimer’s. One can get vitamin C from bell peppers, kiwi, tomatoes, and strawberries.
Key Learning:
Oranges and other vitamin C rich foods can reduce brain damage factors from free radicals.
- Eggs
Eggs are a good source of vitamin B6 and B12, folate, and choline. Choline helps to regulate mood and memory whereas folate can minimize age-related mental decline and B12 synthesizes brain chemicals and regulates sugar levels in the brain.
Conclusion:
There are a variety of foods that keeps our brain healthy. Fruits and vegetables in the above list and drinks like tea and coffee contain antioxidants that protect the brain from damage. Other foods such as nuts and eggs contain micronutrients which helps in brain development and memory boost. So, a strategic approach towards your diet will surely reward you with a sound and healthy brain.
