Best Foods To Eat For Healthy Brain

 

The brain is the control center of the body that allows you to think, feel, and move. The foods we eat can have a big impact on how well our brain functions, which is why it is important to consume a brain-boosting diet. The risk of developing neurological problems can dramatically be reduced by eating the right foods to keep your brain healthy. Whether you want to stay sharp in your next work meeting or optimize your nutrition during exam season, paying attention to your diet can really pay off. Here are the best foods to eat for a healthy brain:

Fatty Fish

This particular type of fish includes sardines, herring, tuna, albacore, trout, and salmon. They contain high doses of omega-3 fatty acids that are important to build nerve cells in the brain by building membranes around each cell in the body. They are also crucial for memory and learning development. The great thing about fatty fish is that they contain active fat that can readily be used by the body.

A study conducted in 2017 discovered that individuals with high concentrations of omega-3 fatty acids had increased blood flow in the brain. Sufficient levels of essential fatty acids are also known to help manage stress and produce serotonin – the good mood brain chemical.

On the other hand, deficiencies in omega-3 fatty acids can cause depression and learning issues. It also increases the risk of developing Alzheimer’s disease, dementia, and memory loss.

Blueberries

According to research, blueberries help to improve memory and provide numerous other health benefits. Blueberries contain antioxidants and have anti-inflammatory properties that reduce stress. They also alleviate the chances of developing neurodegenerative diseases. In addition, blueberries also help to increase communication and plasticity between brain cells, thereby forming new connections and boosting learning abilities. Blueberries also have the potential to improve certain cognitive functions and processes in children and young adults.       

While all berries contribute to the healthy functioning of the brain, blueberries are at the top. They provide essential nutrients, such as manganese, Vitamin K, and Vitamin C. These nutrients improve concentration and stimulate the flow of oxygen and blood in the brain, resulting in increased concentration.

Nuts And Seeds

Nuts and seeds contain concentrations of antioxidants and omega-3 fatty acids. Research has shown that nuts and seeds can improve heart health, which in turn improves brain functionality. Regular consumption of nuts could lower the risk of cognitive decline in older adults, according to Pub Med Central. Nuts and seeds contain essential nutrients, such as Vitamin E and healthy fats, that have proven to be beneficial for brain health. Vitamin E, in particular, helps to slow down mental decline, reduce stress, and improve concentration. Nuts and seeds that contain the highest amounts of Vitamin E include:

  • Hazelnuts
  • Almonds
  • Sunflower seeds

Eggs

Eggs are one of the best food sources of choline—a nutrient that plays a positive role in better cognitive function. Eggs are also a great source of many other nutrients linked to the brain, such as folate, Vitamin B12, and Vitamin B6. Research suggests that these nutrients may delay cognitive decline and prevent brain shrinkage. The body uses choline to create acetylcholine, a neurotransmitter that helps regulate memory and mood.

Deficiencies in Vitamin B have been associated with dementia and depression. A long-term deficiency can cause severe and irreversible damage to the nervous system. Depending on the length of time the symptoms have been prevalent, the chances of complete reversal decrease sharply.

Dark Chocolate

Cocoa powder and dark chocolate are packed with many brain-boosting nutrients, such as antioxidants, caffeine, and flavonoids (a type of antioxidant). The brain is highly susceptible to oxidative stress that can cause cognitive decline and other brain diseases. Dark chocolate can reverse this loss, improve memory, and encourage the growth of blood vessels and neurons. Dark chocolate or cocoa powder also stimulates blood flow to the brain. Further, research has found that dark chocolate also improves brain plasticity, which is vital for learning and also provides many brain-related benefits. Another research found that people who eat chocolate experience increased positive feelings compared to those who don’t.  

Coffee

You’ll be glad to know that coffee has many positive effects on the brain, especially if it is your morning highlight. Coffee is known to boost brain health because of two main components – antioxidants and caffeine. Here are some of the known benefits of having coffee:

Increased Concentration

Caffeine consumption can increase alertness and attention spans as well as cognitive function.

Improved Mood

Dopamine is an important neurotransmitter that is stimulated with caffeine consumption and promotes good mood feelings.

Increased Alertness

Adenosine, a chemical messenger that is responsible for inducing sleep, is blocked by caffeine, keeping your brain alert and awake longer. Drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Alzheimer’s and Parkinson’s. 

Broccoli

As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain. It is one of the most important leafy green veggies that are packed with strong plant compounds, including antioxidants. Additionally, broccoli is also high in Vitamin K, a fat-soluble vitamin that is essential for forming sphingolipids. Broccoli is also effective at reducing the risk of neurodegenerative diseases and oxidative stress. This green vegetable also contains doses of Vitamin C that can further improve brain health.

Other vegetables that can improve brain health include:

  • Brussels sprouts
  • Kale
  • Turnips
  • Cabbage
  • Cauliflower
  • Bok Choy

Final Thoughts

The above foods help to improve brain functionality by increasing concentration, reducing stress, and lowering the risk of certain brain-related diseases. You can help support your brain health and boost your alertness, memory, and mood by strategically including these foods in your diet.