The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function. The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day. Here is the list of Healthy Foods to Eat for Brain Power you should not miss.
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Healthy Foods to Eat for Brain Power
Tomatoes
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s. Favor cooked tomatoes and enjoy with a little olive oil to optimize your body’s absorption and use. Other foods supplying this, and similar protective phytonutrients, include papaya, watermelon and pink grapefruit.
Fish Really is Brain Food
A protein source linked to a great brain boost is fish — rich in omega-3 fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.
Oily fish: Essential fatty acids (EFAs) can’t be made by the body which means they must be obtained through food. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources include flaxseed, soya beans, pumpkin seeds, walnuts, and their oils. These fats are important for healthy brain function, the heart, joints and our general well-being. Although studies are at an early stage there is some suggestion that adequate amounts of omega-3 fats in your diet may help to relieve depression.
Pumpkin seeds
Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. They’re also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin. Other useful food sources include beef, oysters, chickpeas, and nuts including cashews and almonds.
Nuts and seeds
A study published in the American Journal of Epidemiology suggests that an adequate intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice, and whole grains. Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.
Avocados and Whole Grains
Every organ in the body depends on blood flow, especially the heart and brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it’s the good-for-you, monounsaturated fat that helps with healthy blood flow.
Turmeric
Turmeric is a powerful antioxidant that has been widely recognized to help support from fatigue to cancer. Some recent studies show that it is a neuroprotective agent, preventing neurological disorders including Alzheimer’s and tumors.
Coffee
The two main ingredients in coffee are caffeine and antioxidants that provide numerous brain benefits. The role of caffeine in coffee has many positive effects on the brain, such as: Caffeine enhances alertness by blocking adenosine – the cause of sleepiness. Caffeine also improves mood by boosting certain neurotransmitters such as serotonin.
Drinking coffee for a long time is also effective in reducing the risk of neurological diseases like Parkinson’s and Alzheimer’s. This is due to coffee’s high concentration of antioxidants.
Broccoli
As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain. Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases. Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.
