They say, “You are what you eat.” What we consume in our bodies has a profound impact on our bodies. Turns out, as a result, certain foods aid in brain functions such as memory and concentration. Below are some of the food suggestions.
When it comes to brain foods, fish is frequently mentioned. Fish contains omega-3 fatty acids, which are beneficial for learning and memory. About 60% of the human brain is made of fat, and half of that fat is comprised of omega-3 fatty acids. The human brain uses omega-3s to build brain and nerve cells. This type of fish includes salmon, trout, albacore tuna, herring, and sardines.
Berries are a rich source of vitamins, minerals, and fiber. Berries deliver anthocyanin, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. Some of the antioxidants, particularly blueberries, have been found to accumulate in the brain and help improve communication between brain cells.
Good news to coffee lovers. Coffee contains two main components, caffeine and antioxidants, which aid support brain health. Caffeine has several positive effects on the brain, including:
- Increased alertness by blocking adenosine, a chemical messenger that makes you feel sleepy.
- Improved mood
- Sharpened concentration.
This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there. It has strong anti-inflammatory and antioxidants which help the brain to reduce symptoms of depression and Alzheimer’s disease.
Broccoli is high in plant compounds, including antioxidants. It's also high in vitamin K, with a 1-cup (160-gram) serving of cooked broccoli providing more than 100 percent of the Recommended Daily Intake (RDI).
This fat-soluble vitamin is required for the formation of sphingolipids, a type of fat found in densely packed brain cells. A few studies in older adults have linked increased vitamin K intake to improved memory and cognitive function.
If you are into dark chocolate, you’ll be glad to hear that it’s good for you. Flavonoids, caffeine, and antioxidants are among the brain-boosting compounds found in dark chocolate and cocoa powder. Dark chocolate has a cocoa content of 70% or higher.
These advantages are not seen in regular milk chocolate, which contains 10–50% cocoa. Flavonoids are an antioxidant plant compound group. Chocolate flavonoids congregate in areas of the brain associated with learning and memory.
Researchers believe that these compounds may help improve memory and slow age-related mental decline.
ALSO READ:Eat your way to a long and healthy life
Oranges are a rich source of vitamin C. Higher levels of vitamin C in the blood, according to one study, were associated with improvements in tasks involving focus, memory, attention, and decision speed.
Vitamin C is a powerful antioxidant that aids in the fight against free radicals that can harm brain cells.
Furthermore, vitamin C promotes brain health as you age and may protect against conditions such as major depression, anxiety, schizophrenia, and Alzheimer's disease.
Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
The brain is the epicenter of everything that happens i your life. It is thus very important to ensure that this important organ is always at optimal performance through proper dietary choices and mental health hygiene.