You all should never forget that whatever you eat has a big impact on the health and structure of your brain. When you eat a brain boosting diet, it supports your long and short term brain function.
The brain needs a lot of energy as it uses almost 20% of the total calorie of the body. So, it needs a good amount of fuel in order to maintain its concentration the entire day.
Your brain requires some specific nutrients to be in a healthy condition. Omega-3 fatty acids help repair and build brain cells. Antioxidants lower inflammation and cellular stress. These are related to neurodegenerative disorders like Alzheimer’s disease and brain aging.
1. Dark Chocolate
Dark chocolate has cocoa, also called cacao. There are flavonoids present in cacao. These are a type of antioxidants.
Antioxidants are specifically essential for health of the brain because the brain is so much prone to oxidative stress. This stress adds to brain diseases and age-related cognitive decline.
These flavonoids may encourage growth of blood vessels and neurons in areas of your brain that are involved in learning and memory. They may even trigger blood flow in your brain.
A study concluded dark chocolate’s brain-boosting effects.
2. Nuts and Seeds
These contain high quantity of antioxidants and omega-3 fatty acids. So, they automatically become good for the brain.
More nut intake was associated with better brain function when you age.
Nuts and seeds are considered the best source of antioxidant vitamin E. vitamin E protects the cells from oxidative stress due to free radicals.
The nuts and seeds containing most amounts of vitamin are:
- Sunflower seeds
Many people use coffee to increase focus and stay awake.
The caffeine present in the coffee blocks adenosine in your brain. Adenosine helps you sleep. That is why coffee keeps you awake.
Some studies even suggest it enhances the capacity of processing information.
The researchers also found that caffeine enhances brain entropy. This refers to variable and complex brain activity. More the entropy, more information processing!
Coffee also provides antioxidants. These may aid your brain health when you get old.
Peanuts belong to the family of legumes with the great nutritional profile. These contain large quantities of proteins and unsaturated fats. It helps you to maintain your energy the entire day.
These also provide important minerals and vitamins so that your brain remains healthy. This includes high amounts of resveratrol and vitamin E.
Resveratrol, a natural non-antioxidant present in peanuts, rhubarb, and mulberries. Resveratrol helps you prevent inflammation, neurological disorders and cancers.
Broccoli is a low-calorie source of dietary fiber source and good for brain as well.
It is rich source of compounds known as glucosinolates. Once the body breaks these, it produces isothiocyanates.
Isothiocyanates helps decrease your proneness to neurodegenerative diseases and oxidative stress.
Flavonoids and vitamin C are antioxidants found in broccoli. These further improve the health of your brain.
Some other cruciferous vegetables containing glucosinolates are:
- Bok choy
- Brussels sprouts
6. Soy Products
Soy products are a rich source of specific group of antioxidants known as polyphenols.
As per the research, polyphenols reduces your risk of dementia and enhance your cognitive abilities while you age.
Soy products have polyphenols known as isoflavones. This includes daidzein and genistein. these chemicals benefit the overall health of your body.
7. Oily Fish
Oily fish provides you with an ample amount of omega-3 fatty acids. Omega-3s help construct membranes enveloping every cell, including the brain cells. Thus, this helps improve brain cells’ structure called neurons.
A study found out that people who took quantities of omega-3s had a better flow of blood in their brain. The study also concluded a relation between better thinking or cognitive abilities and omega-3s.
The oily fish which contain higher amount of omega-3s are:
You can also fulfill your need for omega-3s with nuts, soybeans, flaxseeds etc.
Just like dark chocolates, many berries also contain flavonoid antioxidants. This makes berries beneficial for your brain.
Antioxidants help lower oxidative stress and inflammation. The types of antioxidants found in berries are caffeic acid, anthocyanin, quercetin and catechin.
The berries rich in antioxidants are:
9. Whole Grains
Whole grains are a good source of vitamin E. as already mentioned it helps improve brain health.
The whole grains are:
- Brown rice
- Bulgur wheat
- Whole grain pasta
- Whole grain bread
Avocados are a super-rich source of unsaturated fat.
Monounsaturated fats may help lower blood pressure. High blood pressure is related to cognitive decline. As a result, avocadoes may reduce your risk of cognitive decline.
Some other sources of unsaturated fats are:
- Chia seeds and flax seeds
- Cashew, peanuts and almonds
- Canola, soybean, and sunflower oils
- Brazil nuts
Eggs can be a very impactful brain food.
The following types of vitamin B are found in eggs:
- Vitamin B-6
- Vitamin B-12
- Folic acids
Some latest research concluded these vitamins may postpone cognitive decline and prevent the brain from shrinking.
Kale as well as other leafy greens may aid your brain health.
Like broccoli, kale also contains glucosinolates. Leafy greens also contain major vitamins, minerals and other antioxidants. That is the reason kale is considered to be superfood for the brain.