8 Foods You Must Have to Boost Your Brain Health

Blogs01 Oct 2024

Our brain is a vital organ that helps us make decisions, process emotions and so much more. Having optimal brain health is so important to maintain a regular quality of life. Interestingly, our lifestyle choices and food we intake can affect our cognitive abilities. Adding some specific foods for the brain into your diet may help improve your brain function. In this article, we’ll cover some of the main brain-improvement foods you can add to your regular diet to enhance your brain health.

Understanding Nutrients and their Effects on Cognitive Function

Although food has always been associated with providing energy and maintaining the body, it can sometimes help maintain mental function as well. In recent times, new research has found positive evidence that some nutrients can help boost brain health. Some of these include:

• Omega 3 fatty acids: Found in ocean caught fish, kiwi, flax seeds, chia seeds, and walnuts, omega-3 fatty acids may help prevent cognitive decline in the elderly and fight mood disorders as well.
• Flavonoids: Found in dark chocolate and citrus fruits, flavonoids have been studied to improve cognitive function in the elderly.
• B Vitamins: Having regular B6 and B12 supplements was found to have positive effects on memory in women.
• Other nutrients that may also be helpful for the brain are Vitamins C, D, E, Choline, Calcium, Zinc, Selenium, Copper, and Iron.

Brain-Boosting Foods You Can Include In Your Diet

1. Nuts

Nuts are nutrient-dense foods that contain many neuroprotective elements including monounsaturated and polyunsaturated fatty acids, fibre, B vitamins, essential minerals etc. Studies have found that nuts may help with the maintenance of brain health and prevent or delay cognitive decline. However, having too many nuts may increase the risk of heart issues, so ensure that you have nuts like walnuts in moderation.

2. Fatty Fish

Fatty fish are packed with omega-3 fatty acids, which our brain requires to build nerve cells and maintain memory. Having more omega-3 fatty acids can help increase learning, cognitive function and blood flow in the brain. Some top choices of fish to include in your diet for better brain health are the Indian Mackerel, Sardines, Salmon, Hilsa and Rohu.

3. Berries

Some recent research has found that berries may prevent age-related neurodegenerative conditions, enhance motor skills and improve cognitive function. Berries can do so due to the presence of phytochemicals such as anthocyanin, caffeic acid, catechin, quercetin, kaempferol and tannin. Some examples of berry fruits to add for brain health are strawberries, blackcurrants, blueberries, blackberries, cranberries and mulberries.

4. Pumpkin Seeds

Pumpkin seeds contain antioxidants which can help fight oxidative stress and inflammation that sometimes leads to negative effects on the brain. These seeds are also sources of important minerals such as zinc, magnesium, copper and iron. A deficiency in any of these minerals is linked to neurological conditions like migraines, depression, Alzheimer’s, brain fog and impaired brain function.

5. Dark Chocolate

Dark chocolate is beneficial due to its flavonoids, which improve blood flow to the brain, enhancing cognitive function and memory. You can add any dark chocolate with at least 70 per cent cacao to gain the benefits of flavonoids. These compounds not only improve blood flow to the brain but also have anti-inflammatory and antioxidant effects.

6. Eggs

Eggs are a good source of B vitamins and Choline. As mentioned above, these are all nutrients that have positive effects on brain health. Choline helps produce a neurotransmitter that is essential for memory and other brain and nervous system functions, meanwhile, B Vitamins are also important for the smooth function of neurological functions. Hence, having eggs may not only give you protein and muscle-related benefits but help maintain your cognitive health too.

7. Avocados

Avocados are good sources of omega-3 fatty acids and B vitamins among other nutrients. These may help boost cognitive function and memory and prevent cognitive decline in adults. A study found that adults who consumed avocadoes had better cognition than those who did not! So if you have access to this amazing fruit, add it to your diet to make a positive difference in your brain health.

8. Tomatoes

Tomatoes contain two crucial antioxidants: lycopene and beta-carotene which can fight oxidative stress and inflammation and prevent brain damage. A few studies done on tomatoes have found that it has protective properties against neurological issues like Alzheimer’s. However, further studies are required to make a stronger connection.

Other Activities You Can Do To Support Brain Power As You Age

Apart from eating right and including these 10 foods that boost brain function, you should also engage in other activities like

• Getting regular and recommended health screenings
• Managing health issues like cholesterol, blood pressure, diabetes etc.
• Exercising regularly
• Getting good quality sleep daily
• Decreasing the risk of falls that may cause head trauma
• Checking with your doctor if the medication you take impacts your brain
• Play games that test and sharpen your brain

Doing these additional activities can be a great approach to boosting your brain health and preventing age-related neurological issues from plaguing you.

Conclusion

Incorporating these brain-boosting foods into your diet can significantly enhance your cognitive abilities and improve memory. Coupled with a healthy lifestyle, these foods can help you maintain optimal brain health as you age. So make sure to include foods like berries, nuts, fish, eggs and more into your diet if you want to protect your brain from neurological conditions and enhance your brain health!

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