Our brain is the central control system of our body. It is responsible for almost every voluntary and involuntary action. Our brain consumes 20 percent of the body’s calories to perform daily tasks. Which means our brain needs plenty of nutrients to stay healthy. We need to consume good food for brain to make it healthy.
Insufficient food for brain can cause brain damage and memory disorders, like Alzheimer’s.
Choosing with the right food for brain with a sufficient amount of calories, fatty acid, antioxidants, and proteins can reshape your brain’s activities. A healthy diet can reduce your brain’s inflammation and optimize your memory. People who consume a suitable diet food for brain reduce 44% of risks or brain damage and memory loss.
Best Food for Brain and Memory
Here is some best food for brain that will boost up your brain health and increase your memory.
Nuts and seeds
According to a study at Harvard, consuming nuts and seeds are responsible for longevity. The research showed that people who eat nuts daily have 22% lower chances of death.
There is a great variety of nuts and seeds that are good for the brain and memory perspective. Nuts and seeds are the best food for brain that are rich sources of omega3, fatty acids, and antioxidants. Antioxidants protect our brain’s cells from stress and make it healthier. Vitamin E in nuts and seed reduces the risk of memory loss disease such as Alzheimer’s disease.
The nuts and seeds with a high amount of vitamin E and antioxidants are listed below.
- Sunflower seeds
Fish oil contains omega3, which builds a cell membrane around the cells of the brain and other cells of the body. In short, omega3 helps to improve the structure of the brain.
People with a high level of omega3 have an increased rate of blood flow in their brains. According to the research, there is a strong connection between omega3 and better-thinking abilities.
You can eat the following fish to obtains omega3.
If you are not a fan of fish, there are fish oil supplements available in the market.
Whole grains are another great source of vitamin E and B. Vitamin B helps to reduce brain inflammation, and Vitamin E is beneficial for our memory. Whole grain also contains omega3 and fibers. Eat plenty of whole grains on a daily bases to preserve your memory.
Experts suggest that eating 1/2 cup of whole grains a day can give your brain enough source of energy.
Following whole grains can include into your daily diet plan.
- Brown rice
- Slice of bread
- Whole-grain cereal
- Bulgur wheat
- Wheat germ
- Whole-grain bread
- Whole-grain pasta
Eggs contain several nutrients that are helpful for our brain’s health and memory. Eggs contain vitamins B6 and B12, folate, and choline. Studies show that a higher intake of choline boosts up the brain’s health and regulates our memory.
Experts suggest that for a woman, an adequate amount of choline is 425mg, and for a man is 550mg. A single egg yolk daily contains 115mg of choline, which means consuming 3-4 eggs a day can give you enough choline to maintain your memory and brain functions.
Caffeine is considered as concentrate acid that keeps you up and makes you more focused. Caffeine blocks the substance in the brain called adenosine, which makes you feel sleepy. Coffee is the best source of caffeine and it also helps in weight loss.
A study in 2018 suggests that caffeine boosts the brain’s functionality. It is responsible for increasing the brain’s entropy. Entropy refers to complex and variable brain activity. The higher the quantity of entropy in the brain, the more information can process by the brain. Caffeine is also a great source of antioxidants, that’s why it is considered a great food for brain.
However, caffeine can affect a person’s sleep, and doctors do not recommend caffeine for everyone.
Everyone loves to eat chocolates. Chocolate does not only have good taste, but they are also beneficial for our brain. Cocoa in chocolates contains flavonoids, a type of antioxidant that is good for the brain. Flavonoid’s antioxidants improve blood flow in our brain and help our neurons.
Some experts also suggest that the flavonoid component of chocolate may reverse memory problems. Experts claim that eating dark chocolates improves the brain’s plasticity. Plasticity plays an important role in the learning process and also responsible for other brain-related benefits.
Oranges can provide enough vitamin C you need in a day. Vitamin C is a significant factor in decreasing brain disorders. Oranges are considered beneficial for improving eyesight. Orange also contains flavonoid’s antioxidants that increase our memory and cognitive health.
Vitamin C in oranges fights against the free radicals that can damage brain cells. Oranges are an excellent fighter against age-related mental disorders like Alzheimer’s disease.
Berries are enriched with flavonoid antioxidants, which make the berries beneficial for cognitive health. Berries contain several antioxidants, including anthocyanin, caffeic acid, catechin, and quercetin. Antioxidants help to reduce the stress agents and lower down the inflammation.
Studies show that antioxidants help our brain in different ways like
- It improves the cells communication
- Reduces the inflammation
- Reduce age-related disorders
- Improves memory by increasing plasticity
Berries that contain antioxidants are as follow.
- Blue berry
Turmeric is mostly used to add an extra flavor. But there are many benefits of turmeric. Turmeric is a well-known agent against inflammation of body parts that contains curcumin, which has powerful anti-inflammation properties. Curcumin crosses the brain barriers and directly enter the brain’s cells. Turmeric also has great healing powers, which make it the best food for brain.
Turmeric improves memory and decreases the rate of Alzheimer’s disease. Turmeric helps to boost serotonin and dopamine, which both are responsible for mood control. A study found that consuming turmeric decrease depression.
Curcumin in turmeric improves brain-derived neurotrophic factor. These factors are a type of hormones that increases the functionality of the brain’s cell. It also helps to reduce age-related diseases.
These nine foods are proven to increase brain health and improve cognitive functions. You can support your brain health with the right choice of food. Try to fuel your brain with the best you can.