Introduction:
The brain is just an organ in our heads. It is a small organ in comparison to our body and many other organs. Yet, it carries out the entire body’s functions. The brain controls how we think, move, and even how we breathe. We can say that it controls our life. That is why it is very important to nourish this organ with nutritious foods. Particularly, foods that support its growth and quality and help maintain optimal function. A good diet along with a healthy and active lifestyle can help you have active memory and good concentration. It may also improve how you think and solve problems. A good diet should consist of good foods that contain nutrients that support the brain.
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What foods are good for the brain?
Certain nutrients specifically nurture the brain and its components. They also have positive effects on the body. Include these nutrients in your diet to obtain several benefits. They can be easily included in your existing diet. Vitamins are essential. Vitamins C, D, and E benefit the brain. Further, iron, calcium and zinc are incredible sources of nourishment. There are many other nutrients which we will discuss in this article.
This article looks at 15 brain foods to boost memory and focus.
15 foods to nourish the brain:
1. Walnuts:
Nuts like walnuts have been the subject of multiple studies. The generation of free radicals is boosted by this protein. It also raises blood levels of cytokines. This contributes to more neuroinflammation in the brain. The brain and cells both suffer from both of these. Walnuts have protective effects against brain inflammation and oxidative stress. It is suggested that they limit the production of free radicals that cause damage to the brain. Positive effects on learning, memory, coordination, and anxiety have also been associated with them.
2. Chia and flax seeds:
Many seeds are beneficial to the brain. Chia seeds have been shown to have positive effects on brain health. They also protect against neuroinflammation due to their high Omega 3 content and anti-inflammatory characteristics. Serotonin, GABA, dopamine, and other neurotransmitters are produced in part by bacteria that are fed on flax seeds. These neurotransmitters are used by the brain to maintain emotional and mental stability. There's some evidence that flax seeds can help with depression. A stable mind allows better focus and the ability to recall things from memory.
3. Green and leafy vegetables:
Several studies have demonstrated the importance of the consumption of greens. Vitamin K, folate, lutein, and beta-carotene are just a few of the many minerals found in green vegetables. They are big sources of antioxidants. It is believed that they might boost your cognitive functions. A diet with plenty of leafy greens may also protect your memory in the long term. According to prominent studies, they can help prevent cognitive deterioration in old age.
4. Berries:
The anti-inflammatory and antioxidant effects of berries are well-known. It is suggested that berries may improve cognition, memory and learning. Berries contain flavonoids. These are substances linked with positive effects on the brain and cognition. Strawberries are loaded with many antioxidants. Flavonoids, ellagic acid, and caffeine are some of the most important. Anti-inflammatory properties of strawberries have been suggested. Strawberries have been linked to better hand-eye coordination, memory, and stress levels. Studies suggest that blueberries can help strengthen memory. They might also counteract some of the cognitive decline in old age.
5. Eggs:
There are 18 different types of vitamins and minerals found in eggs. These minerals and vitamins are a great source of nourishment for the brain. They have lots of protein. They also contain Tryptophan, an essential amino acid. Eggs may act on the hormone serotonin, responsible for relaxation and positive emotions. They may increase serotonin which contributes to a better mood. Anti-inflammatory effects have been observed in Choline, a potent chemical found in eggs. It also helps maintain normal brain function and memory retention. This means it nourishes the area of the brain behind the ability to remember and recall things.
6. Avocadoes:
Avocadoes have plenty of nutrients. They are a great source of vitamins C, E and K. It also has B6 and B9 vitamins along with magnesium, potassium and folate. The presence of lutein, beta-carotene and omega-3 fatty acids in avocadoes makes it ideal for the brain. This is because these nutrients are associated with positive and protective effects on the brain and memory. Avocados are also linked to less risk of depression. Regular consumption of this oily fruit is linked with better memory, according to some studies.
7. Tomatoes:
Tomatoes are one of the most economical and commonly available food. They have plenty of carotenoids. Particularly, lycopene and beta-carotene. They also have other powerful antioxidants like anthocyanins which dispose of substances that cause damage and stress. Lycopene also helps to regulate genes that affect brain growth and inflammation.
8. Green Tea:
Green tea has caffeine and L-theanine. Caffeine inhibits the production of a hormone called adenosine in the body. This hormone causes fatigue and sleepiness. When this hormone is blocked, you stay more attentive and focused. The amino acid called L-theanine can decrease stress levels and improve your mood. A recent study demonstrated that consuming caffeine and L-theanine in combination shows the most benefits. It improves working memory, attention and reduces anxiety. This combination is present in green tea. Which makes it a potent food for better brain function. Several studies have acknowledged the cognitive benefits that green tea provides.
9. Red wine:
Red wine contains resveratrol and other substances that may increase and regulate the levels of serotonin. This hormone makes you feel positive and improves your mood. Further, polyphenols and other compounds in wine offer neuroprotective effects. These affect the lipids and reduce inflammation in the body.
10. Dark chocolate:
Dark chocolate contains flavonols. Studies have shown that chocolate improved short-term memory. This study showed that participants had better memory and reaction time. Research also shows that regularly consuming cocoa may improve mental performance in the long term. Other studies may provide the mechanisms behind these perceived benefits. It was demonstrated that the consumption of Cocoa the flow and oxygen to the brain. It also positively affected nerve function. Yet, this amount of research is not enough to confirm these benefits.
11. Fishes:
Fatty Fishes contain fish oil. Which have plenty of long-chain Omega-3 fats. Mostly, EPA and DHA. Firstly all sources of omega-3 are great for your brain. Intake of EPA is linked with improvement in depression. DHA is important for the early growth of the brain. Omega 3 deficiency is possibly linked with mental conditions like ADHD, Autism and many others. Studies show that it may reduce symptoms of ADHD. Studies also show improvements in coordination disorders. The ability to spell and read, along with behaviours was improved. It is also shown it may reduce symptoms of aggression, hostility and anxiety. Therefore, an increase in the consumption of Omega-3s may benefit brain health.
12. Quinoa:
Quinoa has been consumed for its benefits since ancient times. It is rich in iron and fiber. Iron promotes the oxygen supply to the brain. Fiber can regulate blood pressure and sugar levels. This promotes heart health. Studies show heart health may be directly associated with brain health. It also has Vitamin B2 which promotes brain health.
13. Brown Rice:
Brown rice has magnesium, manganese, selenium, iron, phosphorus, niacin, folic acid, and thiamine. All these nutrients are beneficial to health. Brown rice also has flavonoid and phenolic content. Observational studies have linked both of these with improved cognition. Ferulic acid in brown rice has antioxidant and anti-inflammatory properties. Plus, brown rice does not have the high sugar levels of processed white rice. This helps stabilize sugar levels in the body.
14. Beans:
Beans are rich in B vitamins and Omega-3 fatty acids. They are also great sources of healthy fiber. Fiber promotes the slow release of energy by the gradual breakdown of sugar. This leads to sustained energy and less fatigue. Which ultimately allows you to be focused throughout the day.
B vitamins help in the conversion of important compounds and substances which are associated with memory. Omega-3 fats are your brain’s best friend.
15. Olive oil:
Extra virgin olive oil has a powerful anti-oxidant called polyphenols. It is linked with better memory, concentration and memory. It can also reduce the risk of old age-related decline and diseases of the brain.
