Have you ever wondered if there are the best foods for the brain? well, permit me to say that your brain is the most important part of your body. Once the brain becomes faulty, every other part of the body becomes useless. A paralyzed man can do other things with the help of a wheelchair. But a mad man will remain mad until he is cured of any mental disorder. For optimum performance of the body, everyone needs to know the best foods to boost the brain.
Have you ever wondered why they say you are what you eat? Speaking, whatever you feed on will always reflect on your appearance. Healthy food choices make for a healthy appearance.
As the control center of your body, the brain needs to be kept in optimum function. Yes, there is certain food responsible for keeping the brain in good condition. Some of them we will gradually explore in the remaining lines of this piece.
Before we delve into this, previous research has revealed certain things about the brain.
Few Facts About The Brain
The brain is an energy-intensive organ that uses about twenty percent of the body’s calories. As a result, plenty of good fuel supply is required by the brain for daily optimum function.
Certain nutrients such as fatty acid( omega-3) are very good for building and repairing brain cells. Antioxidants on another hand reduce cellular stress and are inflation-linked to the aging process.
Best Foods For The Brain To Keep The Brain In Optimum Function
1. Soy Products
Soy products such as soybean and the likes are good food for the brain. They contain a group of antioxidants called polyphenols. Polyphenols are known for effectively reducing the risk of dementia. They also improve cognitive abilities during the aging process.
These types of polyphenols contained in soy products are called isoflavones. They provide several health benefits through their function as antioxidants.
Avocados are a source of unsaturated fats which show good support for the brain. Feeding on such unsaturated fats reduces the occurrence of high blood pressure. High blood pressure is commonly linked with cognitive decline. Therefore in the reduction of blood pressure, unsaturated fats in avocados reduce the risk of cognitive decline.
Foods such as nuts( walnuts, cashew nuts, peanuts), flax seed, almond, etc are also good sources of unsaturated fats.
Tumeric is that deep yellow powder that is a key ingredient in curry powder. It contains curcumin as an active ingredient which is very beneficial to the brain cells. It has been linked with the following benefits;
- Memory Improvement: curcumin may help memory improvement in people with Alzheimer’s. It could also clear up the amyloid plaques.
- Development of New Cells: By boosting the growth hormone that helps brain cells grow (brain-derived neurotrophic factor), curcumin may reduce age-related mental decline.
- Ease of Depression: Curcumin boosts serotonin and dopamine which are hormones responsible for mood. It could also improve depression in diagnosed people when standard treatments are merged with it.
To use curcumin in a balanced quantity, adding turmeric to your meal may require using a curcumin supplement under the guidance of a nutritionist.
This stands as a representative of other fruits that supply the body with vitamin c. Vitamin C plays a vital role in reducing a decline in mental health. Studies have also shown that taking higher levels of vitamin c could improve memory attention and decision speed.
It also serves as an antioxidant that helps in fighting damage to the brain cells. Other conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease may be prevented by vitamin c.
5. Green Tea
The caffeine in green tea helps to boost brain functions. Alertness, performance & memory focus have been found highly improved due to caffeine.
Other components that help in making this a brain-healthy beverage include L-theanine. L-theanine is an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter. This helps in relaxation and anxiety reduction.
Some other benefits of L-theanine include
- Increasing the frequency of the alpha waves in the brain and inducing relaxation without tiredness.
- Inducing relaxation by counteracting the stimulating effect of caffeine.
Protein-rich foods are very healthy for the brain. Besides, fish has been linked as a protein source with a great brain boost. The presence of omega-3 fatty acid in fishes are key for brain health. These fats have healthy brain power. Diets containing higher levels of healthy fats have been linked to reduced dementia levels, risk of stroke, and lower mental decline.
Berries provide numerous health benefits. Some of these are specifically for the brain.
A group of plant compounds(anthocyanins) with anti-inflammatory and antioxidant effects are supplied by blueberries and some deeply colored berries.
Studies show that some of these antioxidants in blueberries accumulate in the brain and help improve communication between brain cells.
8. Taking Supplements
People also consider taking supplements in addition to changes in diet. All efforts are geared toward improving brain function. However, some may ask, “do these supplements work?”
Taking vitamins B, C, E, or magnesium may improve brain function if a person is deficient in any of them. But a non-deficiency in any of these will have no effect. These supplements will be unlikely to improve any sort of mental performance.
An expert said, “If you want to increase concentration rate, consider a meal of 100% fruit juice daily”. Also consider other foods such as the whole grain-bagel, with salmon and a cup of coffee.
In addition to maintaining healthy brain food, it might interest you to know that you need:
- a good night’s sleep
- regular exercise &
- frequent meditation to keep your brain in optimum function