Your brain functions the best when it gets the best fuel. So eating high-quality foods that have lots of vitamins, minerals, and antioxidants can help nourish your brain while also preventing it from oxidative stress – so more energy can be used in your day-to-day life. When your brain is under-fueled, it can’t do all the remarkable things it does.
The dietary needs of the brain are different from those of other organs. For optimal function, it requires 45 distinct nutrients to maintain a functioning neural network. While all but 9 of these nutrients are synthesized within the brain, the rest must be acquired from external sources through dietary intake.
Avocados are a great source of healthy fats, which is essential for optimal brain function. They also contain Lutein and Zeaxanthin, which help protect the brain from oxidative stress and age-related decline.
Avocados have been shown to improve memory, cognition, and even motor skills in animal models.
They have been linked to a healthier cardiovascular system due to their monounsaturated fat content that helps reduce cholesterol levels.
Research has also shown that avocados can help improve blood sugar control in people with diabetes by slowing the absorption of sugar from food after a meal.
Blueberries are a type of berry that have been shown to have a multitude of health benefits. The berries have been shown to improve memory, reduce one’s risk for Alzheimer’s disease, and reduce the chance of developing Parkinson’s disease.
One of the most potent flavonoids found in blueberries is anthocyanidins. It helps maintain brain cells, which are crucial for healthy cognitive function.
Broccoli contains a large amount of vitamin K and other essential nutrients like lutein, beta-carotene, and folate. The high levels of antioxidants in broccoli help protect cells against damage by free radicals. Also, the folate in broccoli protects brain cells against oxidative damage. Broccoli is an excellent source of lutein which helps support brain function and maintain healthy vision.
Dark chocolate contains cocoa, which is a natural stimulant, and it is full of flavonoids and antioxidants. These two components protect the brain, and increase the level of neurotransmitters in the brain.
Dark chocolate also contains magnesium which can relax muscle tension and reduce anxiety. It also has iron which increases mental focus and cognitive function.
Eating eggs is good for brain health because they have high concentration of choline, a nutrient that is vital for brain health. Eggs are also great source of protein and other nutrients including B-group vitamins and minerals such as phosphorus, sulphur and zinc.
6.Green leafy vegetables
Green leafy vegetables like spinach, kale, and other vegetables that come from plants in the cabbage family are good for brain. These vegetables contain a lot of nutrients such as vitamins A and C, folate, fiber and magnesium.
Green leafy vegetables also provide a good amount of antioxidants to your body. Antioxidants work by removing free radicals from your body. Free radicals can damage cells in the brain and cause diseases like Alzheimer’s disease and Parkinson’s disease. So it is important to consume foods high in antioxidants to avoid these diseases.
7.Salmon, Sardines, Caviar:
The omega-3 fatty acids are important for brain function. Many people are unaware of the importance of these fatty acids. Omega-3s help with mood, stress, inflammation, memory, ADD/ADHD, and depression.
Research suggests that people with a higher intake of omega-3s have a lower risk of developing Alzheimer’s disease and dementia.
A review of studies found that children who eat oily fish like salmon, sardines, and caviar are less likely to develop behavioral disorders such as ADHD and autism.
Furthermore, omega-3s can also help alleviate depression by improving mood and other factors associated with depression such as anxiety and anger.
Turmeric, the popular yellow spice of Indian origin, has been shown to promote brain health and improve cognition.
The natural extract of turmeric powder is rich in a compound called curcumin. Curcumin has been clinically proven to inhibit amyloid-beta aggregation and plaque formation, leading to prevention of Alzheimer’s disease and other neurodegenerative disorders.
Curcumin is also a powerful antioxidant and anti-inflammatory agent that boosts oxygen intake in the brain and helps fight cognitive decline
Walnuts are an antioxidant rich food that help with brain health. They contain vitamin E, which is essential for neurons and also helps with aging. Zinc and magnesium in walnuts are good for your mood. They are also rich in monounsaturated fatty acids that protect the brain by reducing inflammation.
Water is not only essential for our body, but also crucial for our brain. The brain is made up of over 80% water and it needs water to function properly. Brain cells can’t live without water, and if they dry out they die.
Our brain contains a barrier called the blood-brain barrier which protects the brain from toxins; however, this barrier needs to be hydrated too! Drinking enough water is important because it prevents dehydration which can lead to short-term memory loss and poor cognitive performance.