By definition, Food is any substance consumed to provide nutritional support for an organism. Food is a necessity in everyone’s life. Food not only help us to stay alive, but it also provides our body with the energy it requires to perform our day to day life. It is important for maintaining both mental and physical well-being.
The phrase “You are what you eat”, is absolutely true because what you eat will directly affect your physical and mental well-being. Therefore, it is very important for us to intake healthy food and think twice before we put anything on our plate.
We all know that our brain is the central organ of our nervous system and just like our other organs, it also requires healthy food. All our thinking capabilities are dependent on our brain’s health. So, it is really important for us to keep it healthy otherwise it will affect our productivity. Therefore, we can say that maintaining a healthy brain is a big deal and we should take it seriously. There are certain foods that can improve your brain’s health and will help you improve your memory and concentration.
Here is a list of 10 foods to improve your brain health:
Salmon is one of the best food for the brain when it comes to improving memory. Our body cannot make essential fatty acids by itself, therefore, it is obvious that we will have to consume it through our food. Salmon has Omega-3 fatty acids and this makes salmon a brain friendly-food. The reason for this is that our brain uses Omega-3s to build brain and nerve cells. Low intake of Omega-3 can lead to learning impairments and depression. Have it grilled or as a salmon parcel.
Other sources of oily fish other than salmon are Trout and Mackerel. In oily fish, Omega-3 occurs in the form of EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) and they contain the active form of these acids. Good level of EPA and DHA help us to manage stress and help make the good mood brain chemical, that is, serotonin. Whereas, the low levels of DHA increases the risk of Alzheimer and Dementia. People who don’t like to eat fish can reap these health benefits from fish oil as well.
2. Dark Chocolate
We all feel good when we eat chocolate but most of us may not know that there is a scientific reason behind it. Dark chocolate boosts the production of endorphins which triggers a positive feeling in the body. Dark chocolate has many compounds such as flavonoids and antioxidants which boosts memory and improves our cognitive skills. This is because flavonoid in the dark chocolate increase the blood flow in the brain which ultimately help brain perform better (brain health).
Antioxidants in the dark chocolate protect the brain cells by neutralizing free radical damage and preventing premature brain cell ageing. Dark chocolate is also known for reducing the risk of dementia. Therefore, by eating dark chocolate you can feel good and help brain function better at the same time. So the next time when you order grocery, don’t forget to order dark chocolates online too.
Ginseng improves our mental performance and ability to concentrate as it works as a brain booster as well as brain protector. Also, ginseng helps make you more resilient to mental stress as it reduces cortisol, a stress hormone while strengthening adrenal glands. Also, ginseng is effective in treating both anxiety, depression and protect against age-related mental decline.
Eggs are very beneficial for healthy brain cell communication. In addition, eggs yolks are high in choline, a micronutrient that our body uses to create acetylcholine. Acetylcholine is a neurotransmitter that is important for communication among brain cells. Other than that, eggs include certain B-vitamins like Vitamin B6 and B12 which are known to reduce levels of homocysteine in the blood. These vitamins also help to slow down the progression of mental decline in the elderly whereas deficiency of these vitamins might lead to depression
Blueberries are among the most nutrient-dense berries and are one of the highest antioxidant-rich food. Also, blueberries are rich in Vitamin C, Vitamin K, Fiber and Manganese. Its antioxidant property helps to prevent our body from free radicals and help protect brain cells from damage, therefore, improves memory and delays mental decline.
If you are vegan and wondering for a good source of Choline that eggs yolk consists, this is the food for you. Broccoli is packed with two most crucial nutrients that our brain needs- Vitamin K and Choline. Vitamin K boosts cognitive function and brainpower whereas Choline improves memory. Other than these two main components, broccoli also contains a number of compounds that give it antioxidant properties, which protects the brain from damage (brain health).
7. Pumpkin Seeds
Pumpkin seeds are an excellent source of various nutrients such as Zinc, Magnesium, Copper, and Iron. Each one of these nutrients helps in improving the brain’s health. Zinc deficiency is linked to Alzheimer’s disease, Magnesium deficiency can lead to neurological diseases like depression. Copper and Iron deficiency is linked to Alzheimer’s disease and impaired brain function respectively. Other than these nutrients, pumpkin seeds also contain Omega-3 and Omega-6 which are responsible for mental health and brain development (brain health).
Walnuts have almost twice as many antioxidants as other nuts such as peanuts and almonds. Other than that, they are also rich in vitamins E, which help prevention from Alzheimer’s disease and Omega-3 fatty acids which improves cognitive performances and prevent age-related cognitive decline.
Avocado contains healthy unsaturated fats which help keep our brain’s cell membranes flexible. Avocado is also rich in monounsaturated fatty acids which protect nerve cells in the brain. The same fats lead to good blood flow, and the better the blood flow, the better our brain will function (brain health). It also contains folate which is good for memory.
Spinach has many health benefits and working as a brain-booster is one of those many benefits. It is rich in folate and beta-carotene, an antioxidant which helps to prevent free radical and improves cognitive function. Spinach can also keep the brain alert as we age, as it contains antioxidants. Further, it helps prevent Alzheimer’s disease.
So, now you know what to have in your diet next time to improve your brain health and functionality. By adding these 10 foods you can improve your memory and maintain your brain’s efficiency for a longer time.
Jessica is an avid reader who enjoys getting lost in the world of books. She co-authored Supercharge Organic Traffic: A popular course focusing on Organic Traffic for E-commerce. Holding on to her passion for fitness. She Believes that a healthy diet is a key to healthy living.