Owing to such complex functions, brain is such an energy-intensive organ and uses around 20% of the body’s calories. Thus, high energy consuming organ also needs abundance of nutrients and fuel to stay healthy and work properly round-the-clock.
And foods we eat have big impact on the health and structure of our brain. Hence, eating the right food is very important to keep your brain keep function and healthy. Right here we brought the list of ten best foods that are good for your brain health.
Top 10 Foods Good for Brain Health
#1 Leafy Greens
As per the scientific research green leafy vegetables like kale, spinach, collards, romaine lettuce and broccoli are rich in brain-healthy nutrients such as vitamin K, lutein, folate, and beta carotene. And plant-based foods like green vegetables may help slow cognitive decline. Such plants also contains phytonutrients that is a natural compounds produced by plants promote healthy cell growth and reduce inflammation with strong memory power.
#2 Nuts & Seeds
Nuts and seeds contain omega-3 fatty acids and antioxidants like vitamin E, that support brain health in older age protecting cells from oxidative stress caused by free radicals. As per the studies, regular intake of nuts and seeds linked to better brain function in older age as it improves the cognition and reduced risk of Alzheimer’s disease.
#3 Beans
Beans – an ultimate brain-friendly food contains magnesium, zinc, fiber, antioxidants, and folate. And Folate in particular is essential for brain function deficiency of which can lead to neurological disorders, like depression and cognitive impairment. Actually, beans are slowly digested, nutrient-dense starches that provide the brain with its preferred fuel called glucose. So, add lentils and soybeans to kidney beans and black beans in your regular diet.
#4 Whole Grains
Whole grains are the best source of carbohydrates that easily converts into energy. A diet packed with whole grain-rich foods promotes cardiovascular health, which flows to the brain. And like other body parts, the brain cannot concentrate and function without energy. Our brains are fueled by an adequate, steady supply of energy in the form of glucose in our blood to the brain. You can consume oatmeal, whole wheat bread or pasta and brown rice etc.
#5 Fish
Fish, especially fatty or oily fish have rich source of omega-3 fatty acids that increases the blood flow in the brain helps to build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons. Salmon, mackerel, tuna, herring and sardines are the Omega-3 rich oily fishes.
#6 Olive Oil
Olive oil is a good resource for monounsaturated fats. And as per the research and studies, extra virgin olive oil is rich in antioxidants like polyphenols that are known to slowdown the ageing related process, prevents memory deficits and reduce the deteriorative effects of various diseases on the brain functions. Olive oil contains the healthy fats that help reduce cholesterol but also contain vitamin E, a brain-boosting nutrient.
#7 Blueberries
Just like dark chocolate, berries also contain flavonoid antioxidants that are good food for your brain. And as per the research and studies, consumption of blueberries may help improve or delay short term memory loss. And women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
#8 Dark Chocolate
Coca powder and dark chocolate are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants that improve blood flow to the brain and reduce inflammation. Chocolate is also a legitimate mood booster and antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
#9 Coffee & Green Tea
Coffee is also a good source of antioxidants that support brain health especially when person gets older. Actually, caffeine causes an increase in brain entropy – complex and variable brain activity. And when entropy is high, the brain can process more information. The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy. Caffeine also help solidify new memories and potentially decrease the risk of dementia.
#10 Wine (Optional)
As per the research and studies, regular but moderate consumption of alcohol like wine, can lower inflammation in the brain and help it clear away toxins, including those linked to serious diseases of the brain.
Red wines contain flavonoids, that plant-produced compound known for its anti-inflammatory properties and neuroprotective qualities. Alcohol may trigger acetylcholine, a neuro-transmitter involved in learning and memory, in the hippocampus.
