As we all know, our brain is the centre of control of our body. It is what allows us to think, feel and move. The brain is what keeps our lungs & heart in working condition. Trust us when we say Brain degeneration with age is real and all of us are at the risk of brain degeneration. Surveys show that people who live till 85 or more have a 50% risk fort Alzheimer’s. Hence it makes total sense to do all what we can in order to have a healthy brain for as long as we live. The functionality, health and vitality of our precious brain is affected the most by what we eat.
Now you may question as to how your eating habits impact the functions of your brain. Well turns out food has a great impact on our brain. Well we already know that we eat affects our bodies and our physique, but it has been found that what we eat also greatly affects how our brain functions. Foods that you consume can help in increasing your concentration & memory greatly. So here we are listing the. Ten best foods to boost your brain power and provide long-term benefits for the brain.
Turns out walnuts can prevent you from going nuts. Yes you heard it right!! Walnuts are rich in DHA- a kind of Omega-3 fatty acid. It has been shown that DHA protects the brains of new born babies, improves memory & concentration in adults & prevents age-related brain degeneration. Walnuts are also rich in fibre, copper, manganese & vitamin E.
Avocados are one of the healthiest fruits you can consume. Even though it has a high fat content, but it contains monosaturated fats. It helps regulate blood pressure and promotes healthy blood flow which means a healthy brain. In addition to this avocados are also rich in potassium, Vitamin K and Folate.Vitamin K is essential for clotting while folate & potassium are essential for the memory & Concentration, i.e, cognitive functions of the brain.Avocados are also rich in vitamin C & vitamin B which need to be replenished on a daily basis in the body as they are not stored.
Green Leafy Vegetables
Popeye was not obsessed with spinach for nothing! Turns out all the leafy greens are super foods for the brain for real. Load on your consumption of lettuce, kale & spinach if you want an active and well-functioning brain in the long-term. Every adult individual must have at least one to two servings of green leafy vegetables to maintain healthy cognitive functioning of the brain cells. They are loaded in vitamin K and vitamin A which helps strengthening bones & prevent inflammation.
Olive oil is rich in monounsaturated fatty acids(oleic acid) and polyphenols. It helps boost memory and learning due to the presence of powerful anti-oxidants that help prevent formation of free radicals in the body. Olive oil can increase the formation of brain-boosting chemicals,protect it from degeneration andlower the risk of anxiety &depression.
60% of the brain is constituted of fats and half of that contains omega-3 fatty cells. Fishes are one of the richest sources of Omega-3 fatty acids and that’s the reason it tops the list of the best foods for brain power. The best types of fishes to consume for this purpose would be sardines, trout and salmons. They are all rich in DHA.In case you are a vegetarian and don’t eat fish, you may take fish oil supplements instead.Omega-3 fatty acids are important to build nerve cells in the brain and help cure dementia or age-related brain degeneration.
Yes you heard it right!! All you chocolate lovers out there, you would be more than happy to know that dark chocolate is truly beneficial for the brain health. Chocolate and cocoa powder are rich in antioxidants, caffeine & flavonoids. Flavonoids have been found to improve the mood and memory. Though it is not clear if chocolates are a mood booster due to their ingredients or due to its yummy taste in general.Flavonoids are a type of anti-oxidants and are known to be composed of brain boosting compounds.
Turmeric, also popularly known as haldi in India is a hardened yellow spice which has been known to possess a number of advantages for the brain. It has been used in India since ancient times in numerous religious rituals and has great medicinal properties due to its anti-bacterial nature.The active ingredient in turmeric that benefits the brain directly is called Curcumin. This potentially rich anti-inflammatory and antioxidant compound has been associated directly with benefits for the brain. It has the following benefits:
- Helps in growth of new brain cells as it helps boost a type of brain derived growth hormone called neurotrophic factor.
- Curcumin improves memory in people with Alzheimer’s.
- Curcumin is known to boost dopamine and serotonin levels just like antidepressants. These compounds help in improving mood.
Broccoli is a rich source of Vitamin K so much that 1 cup of broccoli is known to fulfil all your daily need for the vitamin. It is a fat soluble vitamin which plays an important role in forming sphingolipids- a kind of fat in brain cells. Broccoli also has numerous anti-inflammatory as wells as antioxidant benefits for the protection of the brain.
Eggs, especially the egg yolk is rich in choline, vitamin B6 & B12 and folates. Choline is associated with good memory and better mental health. A recommended daily intake of 550 mg per day for men and 425 mg per day for women is suggested and a single egg yolk has 112 mg of choline. It is also found to regulate moods and control age related dementia.
Well you must have already heard the numerous benefits of green tea and here is one more. It is rich in anti-oxidants so helps fight free radicals. It is the ultimate beverage for a healthy brain containing L-theanine which is known to cross the brain and blood barrier and benefits the brain directly.
We hope the above article was useful for all of you. It was an attempt from us to let you know how you can boost your brain power, performance and alertness by changing your diet. There is something for everyone in the above list so make sure to include these in your diet.