Best food for brain health: As you know that Brain is the control center of your body and it is the in-charge your body functioning.
So you will never want your body in-charge to become unhealthy. You always want your brain to be healthy.
As we know, the food we eat plays an important role in keeping our bodies functioning great. If you eat healthy food then it also plays an important role to keep your brain healthy and it also helps you to improve memory and concentration.
But there will be a question in your mind that what should we eat so that our brain remains healthy and increases memory and concentration power.
So, don’t worry about that we are here with the article 10 best food for brain health. we will suggest to you 10 food which will help you a lot for keeping your mind healthy.
Food for brain health
So, here is the list of food for boosting brain power or we say food for brain health. so, let’s start our counting.
1. whole grain
Whole grain is an effective food for humans. It contains vitamin E which is very beneficial and it is a good source of all vitamins.
Whole grains are a source of many nutrients and dietary fiber. Taking whole grains is may lower the risk of many diseases including coronary heart disease, stroke, cancer, and type 2 diabetes.
If you regularly take whole grans then it reduces LDL and triglyceride levels, It contributes to a 26% overall reduction in coronary heart disease risk.
Food comes in whole grains are: –
- whole-grain bread
- whole-grain pasta
- brown rice
- bulgur wheat
Coffee is a very famous drink all over the world. Most of the people used to drink this. Many people drink it to stay awake and encourage focus.
There is a substance present in coffee called caffeine which blocks a substance in the brain called adenosine.
Adenosine is a neurotransmitter in the brain which promote sleep, Adenosine normally builds up during the day and eventually makes you lethargic when it’s time to go to sleep.
Caffeine promotes central nervous system stimulation, which makes you feel alert. Caffeine improves the various aspect of brain function like: –
- Reaction time
- General mental function
Coffee is also a source of antioxidants, which may support brain health as a person gets older.
Berries contain flavonoid antioxidants. According to the research, berries are good for the brain.
The antioxidant in berries includes anthocyanin, caffeic acid, catechin, and quercetin.
According to a 2014 review, it is assumed that the antioxidant compound in berries has many positive effects on the brain, which are listed below:
- It improves communication between brain cells.
- It reduces age-related neurodegenerative disease and cognitive decline
- It increases plasticity, which is very helpful for brain cells to form a new connection, boosting memory and learning.
Now you will want to know which berries we eat which have a high amount of antioxidants. So, here is the list of berries:
Turmeric is the main ingredient of most food and it has many benefits for the brain.
It has an active ingredient in it which is called curcumin. According to research, it is shown that it crosses the blood-barrier which means it can directly enter the brain and provide benefits to the brain’s cell.
It is a powerful antioxidant and anti-inflammatory compound that has many benefits some are listed below: –
- Curcumin may help you to improve your memory.
- Curcumin Increases brain-derived neurotrophic factor, a type of growth hormone that helps brain cells to grow.
- It also helps to boost serotonin and dopamine, which improves mood.
Broccoli is a low-calorie source of dietary fiber and it may good food for your brain.
Broccoli is rich in a compound called glucosinolates. When your body breaks it down then they produce isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative disease.
Broccoli also contains vitamin C and flavonoids and this helps to boost your brain health.
It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (91-gram) serving.
6. Dark chocolate
Dark chocolate is one of the tastiest and healthy foods for the brain.
Dark chocolate includes some brain-boosting compounds, It also includes flavonoids, caffeine, and antioxidant.
The compound in chocolate named flavonoids gathers in the area of the brain which deals with learning and memory.
Antioxidants present in the brain is very important for brain health Because the brain is susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
According to research, Chocolate is also a legitimate mood booster.
Eggs, the most common food for everyone. Almost it is enjoyed by every person at breakfast.
Eggs can be a portion of effective brain food. These are a good source of vitamin B the following Vitamins are :
- Vitamin B-6
- Vitamin B-12
- folic acid
All these B vitamins have several roles in brain health.
Eggs are high in cholesterol, but this doesn’t affect blood cholesterol. It promotes good cholesterol. Eggs help to reduce the risk of heart disease.
8. Oily fish
Oily fish is very beneficial for everyone. Oily fish are a good source of Omega-3 fatty acids. Omega 3 help to build membrane around each cell n body, including brain cells. Thatswhy it helps to improve the structure of brain cell called a neuron.
The food which contains omega 3 such as oily fish is good for boosting brain function.
Example of food which consists of omega 3 are :
- Soya beans
Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory.
9. Pumpkin seed
Pumpkin is a great choice of food for brain health. It contains a powerful antioxidant that protects the body and brain from free radical damage. They are the perfect sources of magnesium, iron, zinc, and copper.
How this nutrition helps for improving brain health let’s discuss:
- Zinc: This is very important for the body as a deficiency of zinc may cause many neurological conditions like Alzheimer’s disease, depression, and Parkinson’s disease.
- Copper: Your brain needs this because it helps to control nerve signals and if there is a lack of copper level it may cause a higher risk of a neurodegenerative disorder such as Alzheimer’s.
- Magnesium: Your brain needs magnesium because it is essential for learning and memory. If there is a low level of magnesium then it will cause neurodegenerative diseases, which include depression, migration, and epilepsy.
- Iron: Deficiency of iron is often characterized by brain fog and impaired brain function.
Nuts are also a common food for everyone we can found at least one type of nut in everyone’s house, but do you know its benefit?
According to research, eating nuts can improve your heart health and it is showed that a healthy heart means having a healthy brain.
There are several nutrients in the nut which helps in improving brain health. The nutrients present in nuts are healthy fats, antioxidants, and vitamin E.
Vitamin E shields cell membranes from free radical damage, helping the slow mental decline
Which food is best for the brain?
10 best food for your brain are:
These are the 10 best food for the brain listed above. But apart from this, you have to keep in mind that you don’t have to take food in excess amount. you have to make a perfect and proper meal.
What foods are bad for your brain?
Foods which are bad for your Brain are as follow:
- Sugary Drinks
- Refined carbohydrates
- Fish which are high in Mercury
- Quick Take
- Refined bread and pasta
- Red meat
These are the food list which is bad food for your brain health. So, if you are taking any of the food material then leave it as soon as possible.
How can I sharpen my brain?
You can sharpen your brain by following the food listed above. You have to keep in mind that you have also to leave bad food like excess oily food and junk food.
Apart from this you also have to do regular exercise. Do meditation daily for 5 minutes.
Get plenty of sleep to improve your memory. Play some outdoor games, and listen to calm music.
Food for brain development of the baby
So, we have earlier talked about food for brain health, Now we will discuss food for brain development of the baby. So, the list is here.
A full-fat Greek yogurt has more protein than other yogurts, feed it to your baby because fat is important to the brain. Yogurt can help brain cells keeping active for sending and receiving information.
Eggs are a rich source of protein. It boosts metabolism and prevents heart disease. More than half of the protein content is found in the white layer of the egg. This is rich in Vitamin D, B12 and B6, Copper, iron, and Zinc.
Apple is a beneficial food for everyone. It has a rich source of antioxidants that will keep your brain active entre day. If you or your child take apple daily then it will improve your brain function day by day and reduce your risk of neurodegeneration diseases like Alzheimer’s disease and Parkinson’s disease. Add this to your child’s diet every day.
Walnut is a great dry fruit which children we love to eat. Walnut is known as the brain booster because it includes omega 3 and DHA. It protects the brain health of newborns and improves concentration levels in children. So, serve this to your child daily.
As we have discussed earlier the benefits of dark chocolate and the nutrients of dark chocolate. Children love to eat chocolate so it would easy to serve them dark chocolate. But keep in mind that they don’t have chocolate in the excess amount it will cause a problem to your child’s teeth.
This is a delicious fruit and your child will love it. This fruit prevents heart disease, diabetes and it reduces blood sugar levels in the body. It consists of Vitamin K and folate that protect the body from strokes and Blood clots in the brain.