Our brain is like the CPU of our body. It controls everything that our body do. So it is important to you maintain it by eating the right brain foods to keep it healthy.
Most people are more concerned about their heart, sugar levels, sexual health, or even their physique (why most people want to have a fit and sexy body). But few people understand the importance of brain health.
It is a good idea to keep your brain in its best performing state. Otherwise, you won’t be able to do anything at all.
So in this short but relatively informative post, I will give you 10 of the best brain foods that you should add to your diet immediately.
Best 10 Foods for Your Brain
Your overall health depends on the foods you eat, and this is applicable too with your mental health.
Keeping your brain healthy will also helps keep your other body systems healthy as well.
For example, if you eat foods that promotes better circulation, it won’t just improve your brain function, but also your nervous, cardiovascular and other systems in your body.
So it is quite essential to eat foods that benefits your mental health. Here are the 10 best foods that you should incorporate to your diet right now!
Fatty Fish
We love to eat fish as they are healthy, readily available, cheap and delicious. And you probably know that they are quite healthy too!
Fish like salmon, tuna, sardines, herring and many others, are packed with omega-3 fatty acids. Why is this important?
Well, our brain is comprised of almost completely omega-3 fatty acids, making it very essential for your mental health. You can read my detailed article of fatty acids here.
Fatty acids helps delays age-related memory loss and helps prevent Alzheimer’s disease (2). It also helps our brain to build more brain and nerve cells, which contributes to better learning and sharp memory.
Turmeric
This popular spice is used heavily as a key ingredient in curry-based dishes, but it also highly famous for its health benefits.
Turmeric has a potent chemical called curcumin. This chemical has been shown to affect the brain cells positively, acting as antioxidant and anti-inflammatory agent.
A lot of studies has shown its positive effects. For example, this particular study showed that taking curcumin helps improve memory in people with Alzheimer’s disease (3).
Another study showed that curcumin helps boost serotonin and dopamine, hormones that are known to play a big role in mood regulation and reducing the symptoms of depression (4).
Lastly, curcumin helps boosts brain-related neurotrophic factor, which is a growth hormone that promotes brain cell’s growth (5).
Broccoli
An edible green plant in the cabbage family, broccoli is well-known as a delicious green vegetable that provides many health benefits.
Though broccoli is known for its antioxidants, it is also packed with vitamin K, which is an essential fat-soluble sphingolipids that is found in the brain (6).
Studies showed that higher vitamin K intake is associated with better memory and cognitive health (7).
Broccoli can also protect your brain due to its antioxidant and anti-inflammatory properties.
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Dark Chocolate
Love chocolates? If yes, then you are doing your brain a favor. However, always choose the dark chocolate variant as it is less processed and much more healthy compared to commercial chocolates in the market.
Chocolates contain cocoa, which is packed with flavonoids, a type of antioxidant. Antioxidants are highly beneficial for your brain as it helps prevents oxidative stress to affect your cognitive status, memory and even protects from brain diseases.
According to this study, cocoa plays a role in stimulating neuron and blood vessel growth in some areas of the brain that are involved in memory and learning. They also help stimulate blood flow, which is highly important for brain function (8).
Berries
You probably expecting this food right? Well, like dark chocolates, many types of berries such as raspberry or maqui berry, contain flavonoid antioxidants.
This reason alone makes berries a prime candidate as your brain supplement. Some of the known flavonoids in berries include catechin, quercetin, anthocyanin, and caffeic acid.
Antioxidants helps reduce inflammation and oxidative stress, which are both prime contributors for mental health degradation.
This study showed that berry consumption helped improved communication between brain cells, reduces inflammation, increases plasticity in brain cells, and helps delay age-related neurodegenerative diseases and cognitive decline (9).
Whole Grains
Foods such as brown rice, barley, oatmeal, bulgur wheat and many other whole grain foods, aren’t just packed with soluble fiber that promotes healthy heart, but are also packed with vitamin E.
Vitamin E is a known antioxidant that helps protect cells from oxidative stress damage caused by free radicals. And our brain is very susceptible to oxidative stress, which is a contributor to brain neurodegeneration
Studies show that vitamin E intake are associated with improved cognitive performance and reduced risk of developing Alzheimer’s disease (10).
Avocadoes
If you are looking for another food that is packed with healthy fats, then avocadoes is the right food to go!
This fruit is packed with unsaturated fat, which helps support brain function. And with its monounsaturated fat content, avocadoes can also help reduce blood pressure which is also associated with mental health decline (11).
Nuts
Like oily fish, nuts such as almonds, hazelnuts, peanuts and many others, are also packed with omega-3 fatty acids and protective antioxidants.
And various studies showed that increase nut consumption was linked to better brain function in the elderly women (12).
Plus, nuts are also packed with vitamin E, which similar to what I discussed above, is highly beneficial for improving all areas of mental health.
Nuts are also packed with unsaturated fats and resveratrol, a natural non-flavonoid antioxidant.
Studies shows that resveratrol helps improve cerebral blood flow, vasodilator responsiveness and perceived mental performances (13).
Seeds
Want powerful antioxidants? If yes, then you might want to include seeds in your diet!
Seeds such as pumpkin seeds, sunflower seeds, flaxseed and chia seeds, are all packed with antioxidants that we already know beneficial for our brain health.
These foods also contain zinc, magnesium, iron and copper, all of which are beneficial for improving brain function, and preventing diseases such as Alzheimer’s disease, depression, migraine, epilepsy and Parkinson’s disease (14).
Eggs
Who doesn’t like eggs, the all-time breakfast food? Well, if you do love eggs, then you are doing your brain a big favor!
Eggs are a good source of B vitamins:
- Vitamin B6
- Vitamin B12
- Folic acid
And B vitamins are quite beneficial for our brain as it helps prevent brain shrinkage and also helps delay cognitive decline (15).
Honorable Food Mentions
- Coffee
- Oranges
- Green tea
- Kale
- Soy foods
- Cauliflower
- Cabbage
Conclusion
There you have it! Those are the foods that you should start incorporating into your diet to be able to improved your overall brain health and performance.
It is also advisable that you take brain-enhancing supplements in order to give you that extra boost of vitamins, nutrients, minerals and antioxidants that aren’t just good for your brain, but for your overall health.
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References:
Omega-3 Fatty Acids and their Role in Central Nervous System
https://pubmed.ncbi.nlm.nih.gov/26795198/
Omega-3 Polyunsaturated Fatty Acids and Oxylipins in Neuroinflammation and Management of Alzheimer’s Disease
by: Jessay Gopuran Devassy, Shan Leng, Melissa Gabbs, MD Monirujjaman, and Harold Aukema
https://pubmed.ncbi.nlm.nih.gov/27633106/
A Curcumin Analog Reduces Levels of the Alzheimer’s Disease-Associated Amyloid-BProtein by Modulating ABPP Processing and Autophagy
by: Yu Wan, Yingxia Liang, Feng Liang, Nolan Shen, Kenneth Shinozuka, Jin-Tai Yu, Chongzhao Ran, Qimin Quan, Rudolph Tanzi, and Can Zhang
https://pubmed.ncbi.nlm.nih.gov/31640096/
Curcumin in Depression: Potential Mechnismas of Action and Current Evidence-A Narrative Review
by: Tahian Ramaholimihaso, Faycal Bouazzaoui, and Arthur Kaladjian
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7728608/
Efficacy of Curcumin for Age-Associated Cognitive Decline: A Narrative Review of Preclinical and Clinical Studies
by: Marjana Rahman Sarker, and Susan Franks
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964053/
The Relationship Between Vitamin K and Cognition: A Review of Current Evidence
by: Ludovico Alisi, Roberta Cao, Cristina De Angelis, Arturo Cafolla, Francesca Caramia, Gaia Cartocci, Aloisa Librando, and Marco Fiorelli
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6436180/
Vitamin K Concentration and Cognitive Status in Elderly Patients on Anticoagulant Therapy: A Pilot Study
by: Ludovico Alisi, Clodomiro Cafolla, Alessandra Gentili, Sara Tartaglione, Roberta Curini, and Arturo Cafolla
https://pubmed.ncbi.nlm.nih.gov/32148962/
The Neuroprotective Effects of Cocoa Flavanol and its Influence on Cognitive Performance
by: Astrid Nehlig
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/
Neuroprotective Effects of Berry Fruits on Neurodegenerative Diseases
by: Selvaraju Subash, Musthafa Mohamed Essa, Samir Al-Adawi, Mushtaq Memon, Thamilarasan Manivasagam, and Mohammed Akbar
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
Effects of Vitamin E on Cognitive Performance During Ageing and in Alzheimer’s Disease
by: Giorgio La Fata, Peter Weber, and Hasan Mohageri
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/
Relationship of Dietary Monounsaturated Fatty Acids to Blood Pressure: The International Study of Macro/Micronutrients and Blood Pressure
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4109685/
Long-Term Intake of Nuts in Relation to Cognitive Function in Older Women
by: J O’Brien, O Okereke, E Devore, B Rosner, M Breteler, and F Grodstein
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105147/
Resveratrol and Cognitive Decline: A Clinician Perspective
by: Arrigo Cicero, Massimilliano Ruscica, and Maciej Banach
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6657254/
Brain Foods: The Effects of Nutrients on Brain Function
by: Fernando Gomez-Pinilla
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
Homocysteine-Lowering by B Vitamins Slows the Rate of Accelerated Brain Atrophy in Mild Cognitive Impairment: A Randomized Controlled Trial
by: David Smith, Stephen Smith, Celeste De Jager, Philippa Whitbread, Carole Johnston, Grzegorz Agacinski, Aberrahim Oulhaj, Kevin Bradley, Robin Jacoby, and Helga Refsum
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012244
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