Brain health is crucial. It is very crucial to incorporate a few habits in your daily routine to keep your brain healthy and fit.
Of course, by relaxing and meditation, and eating right. Did we say something wrong? Not at all. Just as food is required for healthy body functioning, your brain too needs sufficient nutrition which can be derived from healthy foods. This is a simple and possible task.
Right kind of foods will help you to enhance memory, concentration, alertness, and cognitive abilities, and much more. So, let us understand which foods can do this fantastic job of improving your brain health. Here is the list!
No. #1: Fatty Fish
When we say fish, we mean fresh fish and not canned fish. Canned fish contains large amounts of mercury that can actually damage your brain functioning. So, when you go for fish shopping, make sure it is the right season and is completely fresh.
Examples of fatty fish are salmon, sardines, and trout. These fishes are fully loaded with Omega-3 fatty acids and other useful nutrients. Omega-3 fatty acids are essential for building new brain cells, learning abilities and memory recall.
It also slows down the decline of your brain and fights against symptoms of Alzheimer’s disease.
Suggestions: We would suggest you eat baked or boiled fish and avoid deep frying it or else it will lose all the nutrients. Since fish is also good for fighting depression, people with low feelings can consume it.
Make sure you buy and cook fresh fish regularly to improve your brain health and mood.
No. #2: Green Tea
Though coffee is a great stimulant, it can lead to anxiety and sleep problems. So, if you are a coffee intolerant, then switch to green tea. Green tea is not only excellent for weight loss but also for improving focus, brainpower, performance and memory recall.
Green tea fights against anxiety and relaxes and calms down your mind. If a cup of coffee makes you high or jittery, then you can calm it down with a cup of green tea of your choice. Green also improves memory.
Suggestions: Pack your desk drawer with a few green tea bags so that you can instantly induce alertness and memory powers in your brain. If you are stressed with work or an assignment, then we would highly recommend washing down your anxiety with green tea. You can enjoy various flavors of green tea, such as honey, lemon, ginger, etc.
No. #3: Oranges
You can boost your brain health even while snacking but you know what should be munched on. Instead of relishing on processed foods or salty packaged items, go for fruits such as oranges. A medium-sized orange can supply your body with all the necessary Vitamin C content. Vitamin C is an essential nutrient to protect your brain from mental age decline.
Vitamin also fights against free radicals that tamper with your brain functioning. It safeguards your brain as you age.
Suggestions: You can surely seek sufficient amounts of Vitamin C from oranges. Go for orange juice on a sunny day. Plus, you can munch on other citrus fruits such as kiwis, guavas and strawberries. Also, you can have a salad with fresh tomato slices to restore the Vitamin C content in your body.
No. #4: Eggs
All those who love eggs for breakfast and all other meals here is the good news! Eggs are an abundant source of calcium, Vitamin B6, Vitamin B12, folate and choline.
Sufficient intake of choline can lead to improved memory recall and brain performance. Studies have shown these results. However, people do not seek enough choline from their diets. They are not even aware that eggs contain choline in liberal quantities. So, don’t forget to add eggs in your grocery cart the next time when you run errands. Eggs are must, particularly the yolk part. Do not throw the yolk into the dustbin; it needs to be consumed.
The B group vitamins contained in eggs are also crucial for brain health, especially in fighting against mental decline in elderly people. Though more research concerning eggs would be appreciated, we cannot deny the current evidence about the brain-boosting benefits of eggs.
Suggestions: Have a breakfast with scrambled eggs or an omelette. You will surely seek your dosage of choline and B complex vitamins from the first meal of your day.
No. #5: Coffee
We have already discussed the brain benefits of green tea. Here is another favourite beverage for most of you – coffee. The caffeine and the antioxidants comprised in coffee can provide ample brain health benefits such as alertness, better mood and better concentration levels.
Regular consumption of coffee can also lead to reduced risks of Alzheimer’s or Parkinson’s diseases. This is all because of the high quantity of antioxidants in it.
Suggestions: If you do not experience anxiety due to coffee intake, then it is okay to have a cup of coffee a day. However, do not drink it after 6 pm as it can interfere with your sleep routine. Also, do not over-consume the same.
No. #6: Nuts and Seeds
Nuts such as almonds and walnuts are popular for their brain health benefits. Most of us know this and consume it. Also, seeds such as pumpkin seeds are suitable for better mental performance. Let us try to understand it scientifically.
In a 2014 study, it was proved that nuts improve the cognitive functioning of the brain and prevent neuro-generative diseases. It also fosters your brain with better memory and other brain health benefits.
Seeds such as pumpkin seeds protect the brain as well as the body from free radicals. Zinc, magnesium, copper and iron contained in these seeds offer you immense brain health benefits such as learning, memory, mental clarity and much more.
Suggestions: Sprinkle pumpkin seeds on your oatmeal or brown rice porridge. Also, eat a handful of nuts as a healthy snack option. Do not over-consume nuts.
No. #7: Dark Chocolate
As opposite to milk chocolate, dark chocolate is comprised of brain-boosting ingredients such as antioxidants, flavonoids and caffeine. A medium piece of dark chocolate a day can help you fight against mental decline, improvise memory and mood. You also perform better in mental activities.
Suggestions: Switch to dark chocolate and eat a small piece of the same when you have a sweet food craving.
No. #8: Broccoli
You could be a health freak or not; you must be aware of the nutrition-packed broccoli. So, here is another news of enlightenment. Broccoli is inclusive of antioxidants that can boost your brain health substantially.
As it is comprised of anti-inflammatory substances and other natural compounds, it protects your brain from any damage. Also, as it is inclusive of Vitamin K, it provides you with enhanced memory recall.
Suggestions: Add a broccoli salad to your plate. It will not only give you a fuller feeling but will bless you with numerous health benefits.
No. #9: Turmeric
Turmeric has gained immense popularity because of its weight loss benefits, but did you know that it also induces brain health? The active ingredient in turmeric, curcumin strengthens the cells and nerves in the brain. It benefits memory, improves mood, and helps in new cell growth in the brain.
Suggestions: The best way is to add turmeric, is to add the powder form in your curries or making a turmeric tea on a rainy evening.
No. #10: Olive Oil and Coconut Oil
Olive oil is enriched with polyphenols that can provide the best kind of antioxidants to your brain.
Coconut oil combats against free radicals and improves the brain’s capacity to utilize neurons.
Suggestions: Use olive oil for salad dressings and coconut oil for gravies and frying purpose.
No. #11: Blueberries
Blueberries are fortified with antioxidants and anti-inflammatory agents. They safeguard your brain from degenerative disorders and strengthen the brain cells and nerves.
Suggestions: Have a blueberry smoothie or slice them on to your fruit plate. You can also go for frozen berries during the off-season.
No. #12: Asparagus
Asparagus is anti-inflammatory, contains prebiotic fibre and folate. It promotes healthy gut bacteria in your brain.
Suggestions: You can find premium quality asparagus in a grocery store.
No. #13: Kale
This leafy vegetable not only has low carbohydrates but is also enriched with numerous vitamins such as Vitamin C, Vitamin K, Vitamin A, and minerals like iron and potassium. It is good for brain functioning.
Suggestions: Make yourself a kale sandwich when you get a hunger pang. Add kale leaves to a smoothie and improvise your brain health.
- https://www.ncbi.nlm.nih.gov/pubmed/26795198 – Fatty fish and learning and memory.
- https://www.ncbi.nlm.nih.gov/pubmed/28056735 – Green tea and brain health benefits.
- https://www.ncbi.nlm.nih.gov/pubmed/24643507 – Green tea and memory.
- https://www.ncbi.nlm.nih.gov/pubmed/25244370 – Vitamin C in oranges and brain anti-ageing.
- https://www.ncbi.nlm.nih.gov/pubmed/22717142?dopt=Abstract – Eggs and brain performance levels.
- https://www.ncbi.nlm.nih.gov/pubmed/26677204 – Coffee and brain health benefits.
- https://www.ncbi.nlm.nih.gov/pubmed/24871475 – Nuts and cognitive functioning of the brain.
- https://www.ncbi.nlm.nih.gov/pubmed/23561092 – Pumpkin seeds and brain health.
- https://www.ncbi.nlm.nih.gov/pubmed/26873453 – Dark chocolate and mental performance.
- https://www.ncbi.nlm.nih.gov/pubmed/26923488 – Broccoli and memory.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/ – Turmeric and brain cell growth.
This is Maria co-founder of the NootropicsOfficial, Dietitian & Medical Writer and you all have rightly bumped onto my review site.
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Thanks for visiting. Hope it will help you in your brain-health journey!
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