Best foods for a healthy brain
Are you aware of the best foods for a healthy brain? Yes, you heard right…. certain foods improve brain function and increase your memory.
An essential energy source for the body comes from healthy foods. But certain foods increase brain power and efficiency and boost your memory. These foods are the best for a healthy brain and prevent neurological disorders such as dementia, Alzheimer’s disease, etc. The brain is the command center of the body; you need to maintain it by eating foods that keep the brain fit.
Importance of diet in brain health
Our brain is an energy-intensive organ, as it consumes 20% of our energy from the body’s calories consumed throughout the day. And a balanced diet is required to fuel your concentration and maintain brain power throughout the day.
To maintain a good and healthy brain, you need to eat specific foods in your diet. The brain is the command center of the body. Most of the functions are operated by the brain and are important for your thinking, moving, feeling, and maintaining overall health. It needs nutrients and vitamins to work efficiently, for example, omega-3 helps to repair brain cells, and antioxidants reduce stress and inflammation that can cause digestive and mental problems.
These foods also help to prevent memory loss that happens with age and other neurological disorders. That’s why it is important to eat specific foods in your diet to maintain a healthy brain.
Healthy foods for brain power and memory
Here is the list of food that you should include in your diet to maintain a healthy brain.
- Fatty fish: Fatty fish is the best source of omega-3 fatty acids, which are used in building blocks of the brain and repairing damaged cells of the brain. Omega 3 is very essential for the brain because it helps to slow down the mental decline of the brain like Alzheimer’s disease and reduce stress and depression. It also helps to build gray matter in the brain, which is used in thinking, decision-making, memory, or controlling emotions. You should eat fish twice a week but choose fish like tuna, pollack, salmon, cod, etc. because these fish are low in mercury. If you’re vegetarian, ask your doctor about the omega-3 supplements, or choose another omega- 3 source such as avocados, walnuts, and flaxseeds.
- Coffee: Your favorite evening and morning coffee is second on our list. Coffee contains caffeine and antioxidants which support brain health. It increases your alertness and boosts your mood. And one study shows it helps to maintain concentration for a shorter time. Drinking coffee long-term can even reduce your risk of neurological diseases such as Parkinson’s and Alzheimer’s. A study suggests that 2 to 3 cups of coffee (up to 400 milligrams) a day is healthy for adults.
- Berries: Berries are greatly beneficial for your brain as they contain anti-inflammatory and antioxidant compounds which can reduce brain aging and neurogenerative diseases. Blueberries also improve memory and help to improve communication between brain cells. You should add blueberries to your breakfast or add them to a smoothie or eat them as a snack.
- Eggs: Eggs are a particularly reliable source of vitamins B6 and B12, folate, and choline which is good for brain health. Choline is an essential micronutrient that is good for mood and memory. Studies show a high intake of choline is better for memory and mental function. And the recommended dose of choline is 425mg for women and 550mg per day for men and a single egg yolk contains 112mg of it. Vitamin B reduces depression and folate can improve dementia and minimize age-related mental decline. A deficiency of these vitamins can lead to brain shrinkage and cognitive decline.
- Nuts: Nuts and seeds can improve heart health which is linked with a healthy brain. One study shows that regular consumption of nuts can lower the risk of cognitive decline in adults. Some nuts like almonds improve memory. Walnuts contain omega-3 fatty acids which can lower blood pressure and clean your arteries. Some nuts contain healthy fats, antioxidants, and vitamin E which is beneficial for your brain health. You should consume at least 4 to 6 servings per day to maintain a healthy brain.
- Dark chocolate: Dark chocolate is particularly good for brain health as it contains brain-boosting compounds like flavonoids, caffeine, and antioxidants. Flavonoids help to boost memory and learning abilities. And one study shows that eating chocolate can increase positive feelings. So, you can consume dark chocolate once or twice a week especially when you are studying.
- Green vegetables: Green and leafy vegetables are a major source of vitamins and nutrients like vitamin K, lutein, folate, and beta-carotene. Studies show that plant-based foods also slow down cognitive decline. So, plant-based foods like broccoli, kale, spinach, cabbage, collards, etc. should be consumed on a regular basis or at least once or twice a day.
- Soy products: Soy products are rich in a group of antioxidants called polyphenols which can reduce the risk of dementia and improve cognitive abilities of regular aging. Besides this antioxidant, soy products contain daidzein and genistein which can provide many health benefits. You can eat them once or twice a day by cooking them with some vegetables.
These 8 foods are the best for a healthy brain and good for the body as these foods contain many vitamins and nutrients which improve memory, concentration, and cognitive functions and prevent neurological diseases like dementia, Alzheimer, or Parkinson’s disease. A healthy brain promotes a healthy body. That’s why you need to include the above-mentioned foods in your diet.
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