Your brain is the control center of your body, charged with the duty of keeping your heart beating, your lungs breathing and also allowing you to move, feel and think.
That’s why you should endeavor to keep it in a good condition, And this can only be obtainable by watching the kind of food you eat.
There are foods that can keep your brain functioning. Some foods, such as the fruits and vegetables in this list, as well as tea and coffee, have antioxidants that help protect your brain from damage. Others, such as nuts and eggs, contain nutrients that support memory and brain development.
You can help support your brain health and boost your alertness, memory and mood by strategically including these foods in your diet.
Below are some foods that can help boost your brain health
Fatty fish like Salmon, sardine and trout are usually on top of the food chain when people talk about brain food. This is because, they are all rich sources of omega-3 fatty acids.
Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory,
Omega 3-s also have a couple additional benefits for your brain.
For one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease
In general, eating fish seems to have positive health benefits
One study found that people who ate baked or broiled fish regularly had more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory and emotion (9).
Generally fatty fish is an excellent choice for brain health.
Caffeine is packed with ample antioxidants that aid alertness, improves mood and sharpens concentration.
Two main components in coffee — caffeine and antioxidants — help your brain.
The caffeine in coffee has a number of positive effects on the brain, including
- Increased alertness: Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you sleepy
- Improved mood: Caffeine may also boost some of your “feel-good” neurotransmitters, such as serotonin
- Sharpened concentration: One study found that when participants drank one large coffee in the morning or smaller amounts throughout the day, they were more effective at tasks that required concentration
Broccoli is packed with powerful antioxidants and anti- inflammatory. It’s also very high in vitamin K.
Research carried out in older adults have shown a higher vitamin K intake to better memory
Asides from vitamin K, broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against damage
Pumpkin seeds contain powerful antioxidants that help protect the body and brain from free radical damage
They’re also an excellent source of magnesium, iron, zinc and copper , and every of these nutrients help improve the health of the brain, for example:
- Zinc: This element is crucial for nerve signaling. Zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression and Parkinson’s disease
- Magnesium: Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraines, depression and epilepsy
- Copper: Your brain uses copper to help control nerve signals. And when copper levels are out of whack, there’s a higher risk of neurodegenerative disorders, such as Alzheimer’s
- Iron: Iron deficiency is often characterized by brain fog and impaired brain function
Dark chocolate is packed with a couple of brain-boosting compounds, including flavonoids, caffeine and antioxidants.
The flavonoids in chocolate help protect the brain, and also deals with the part of the brain that is connected to learning and memory. Studies have revealed that these compounds may enhance memory and also help slow down age-related mental decline. Chocolates help boost your mood.
Chocolate is also a legitimate mood booster, according to research.
One study found that participants who ate chocolate experienced increased positive feelings, compared to participants who ate crackers.
Research has shown that eating nuts can improve not just your brain health, but also your heart’s health
They can also improve cognition and even help prevent neurodegenerative diseases
Study has also shown that women who ate nuts regularly over the course of several years had a sharper memory, compared to those who didn’t eat nuts,
Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, may explain their brain-health benefits
Vitamin E shields cell membranes from free radical damage, helping slow mental decline
Oranges are a rich source in vitamin C. That means, you can get all the vitamin C you need in a day by eating one orange.
This is important for brain health, since vitamin C helps in preventing mental decline
Vitamin C is a powerful antioxidant that helps fight off the free radicals that can damage brain cells. Plus, vitamin C supports brain health as you age
You can also get excellent amounts of vitamin C from pineapple, guava, tomatoes and strawberries
Eggs are a rich source of several nutrients tied to brain health, nutrients which include vitamins B6 and B12, folate and choline
Choline is an important micronutrient that helps regulate mood and memory . it has been repeatedly linked to better memory and mental function.
However, eating eggs is an easy way to get choline, because egg yolks are among the most concentrated sources of this nutrient.
Also, the B vitamins have several roles in brain health.
To start, they may help slow the progression of mental decline in the elderly .Deficiency in vitamin B can lead to depression.
Vitamin B is also involved in synthesizing brain chemicals and regulating sugar levels in the brain
Just like caffeine, green tea helps boost brain function. It’s caffeine content improves alertness, focus, performance and memory. L-theanine, an amino acid that can cross the brain barrier and helps you relax, also reducing anxiety is one of the components in green tea. It also increases the frequency of the alpha waves which helps you relax when you are tired.
It’s also rich in polyphenols and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer’s and Parkinson’s Plus, green tea has been found to improve memory