When it comes to taking care of our body, the non-medical person would think of two important organs; the heart and the brain. The brain generally is taken as a very complicated and most vital thing in our body, as it should be. When it is talked about taking care of your brain, sleep and exercise come to mind. However, food also plays a vital role in brain health and memory.
Here are 10 brain food that should be part of your daily life and to give it a boost regularly.
There are fats, and there are good fats. Now that’s the thing we need. Fish are a quality source of omega-3 fatty acids. Omega-3 can improve the structure of the brain cells by building membranes around each cell.
Research has given a positive connection between omega-3 and better-thinking ability. Study in 2017 showed people with a higher level of omega-3have better blood flow in the brain.
So, do not hesitate to eat tuna, salmon, sardines, mackerel or herring whenever they are available.
2. Dark Chocolate
Dark chocolate contains cocoa, also known as cacao, which is rich in flavonoids, a type of antioxidants. Antioxidants are no stranger to brain health. The brain is susceptible to oxidants that can cause brain diseases and age-related cognitive decline.
Good thing for sweet tooths because cocoa flavonoids seem healthy and good for the brain. A research held in 2013 showed that they may lift up the blood vessel and neuron growth in parts of the brain involved in learning and memory. The researches also found out that eating this type of dark chocolate may help in improvement in brain plasticity, which is critical for learning and other brain-related benefits.
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It is impossible not to include berries in the list of brain food. Berries, like dark chocolate, contain flavonoid antioxidants. They help to reduce oxidative stress and inflammation.
A review from 2014 research notes shows many positive effects of berries on our brain. These include,
- Improving plasticity that helps in making a new connection for the brain cells, memory and boost learning.
- Improve communication between the cells.
- Delay age-related neurodegenerative diseases and cognitive decline.
Don’t let go of the chance to eat strawberries, blackberries, blackcurrants, mulberries or blueberries.
4. Nuts And Seeds
As you can see, not all tree bark flavoured things are good for the brain. Nature has given many delicious things for the brain. Nuts contain omega-3 and antioxidants.
These help in reducing the oxidative stress caused by free radicals. And this may prove to be wonderful with the coming of old age. This also includes a reduced risk of Alzheimer’s.
Hence, sunflower seeds, almonds, hazelnuts, walnuts should in your kitchen list.
5. Whole Grains
Vitamin E is found rich in whole grain that can benefit you greatly in brain health.
Whole grain foods include brown rice, barley, whole-grain pasta, whole-grain bread, bulgur wheat and oatmeal.
Now that’s easy, coffee is easy. It is a well-known concentration aid that helps us to stay awake and encourage focus.
A 2018 study showed that beyond boosting alertness, coffee may also improve the brain’s capacity for processing information.
According to one study, lifelong consumption of coffee may reduce the risk of cognitive decline, Parkinson’s disease, Alzheimer’s and stroke.
Caffeine can, however, affect the person sleeping routine so it’s healthy to intake it before noon.
Well-known brain food with loads of healthy unsaturated fat. Eating such fats may reduce blood pressure.
Another easy and favourite food, especially for breakfast.
Eggs are a good source for vitamin B-6, vitamin B-12 and folic acid which may delay cognitive decline and brain shrinkage.
Leafy green vegetables are the must include food for the brain.
They contain glucosinolates, antioxidants, minerals and vitamins. No doubt that kale is known as a superfood.
10. Soy Products
There is a certain group of antioxidants called polyphenols. Polyphenols are known to reduce the risk of dementia and improve regular ageing processes.
Don’t forget to read 12 Benefits Of Fasting You Should Know