As the centre of control, the brain is in charge of all functions within the body. It is also responsible for managing our perception, creativity, emotions, and memory. Thus, it is essential to keep it at its peak working condition with some of the best brain-boosting foods.
Here is an excellent list of foods that are highly beneficial for your brain:
If your mornings aren’t complete without coffee, you’ll be glad to know that its caffeine and antioxidant content are good for your brain.
Caffeine in coffee has a lot of positive effects on the brain. It blocks adenosine, a chemical messenger that makes you sleepy. It can also sharpen your concentration and help reduce the risk of neurological diseases, such as Parkinson’s and Alzheimer’s according to various studies.
Broccoli is popular for being a highly nutritious vegetable. It is rich in antioxidants and vitamin K, delivering more than 100% of the daily recommended vitamin K intake in 1 just cup (91 grams). This fat-soluble vitamin is essential for the brain as it forms sphingolipids, a type of fat that’s densely packed into brain cells.
Aside from vitamin K, broccoli contains a lot of compounds that give it its anti-inflammatory and antioxidant properties, making it one of the great brain-boosting foods. These properties can help protect the brain from damage.
3. Oily fish
The omega-3 present in oily fish is an effective ingredient that boosts brain health. It helps build membranes around each cell in the body, therefore improving the structure of a person’s brain neurons.
Additionally, studies suggest that people with high levels of omega 3 fatty acids have increased blood flow in their brains, which is linked with better cognition. Some of the best sources of omega-3s include salmon, mackerel, tuna, herring, and sardines.
4. Nuts and seeds
Aside from oily fishes, nuts and seeds are also a rich source of omega-3. They contain high levels of antioxidants too. Various studies have linked the high overall nut intake to better brain function in the elderly.
As we age, our brains may be exposed to oxidative stress caused by free radicals. Nuts and seeds are also rich in vitamin E which can help protect our brains from oxidative stress. Sunflower seeds, almond, and hazelnuts are some of the nuts and seeds with high vitamin E content.
5. Dark Chocolate
Various brain-boosting compounds such as caffeine, antioxidants, and flavonoids are present in dark chocolate as well as cocoa powder. Studies suggest that flavonoids in chocolate may enhance memory as well as slow down age-related mental decline.
Aside from being one of the brain-boosting foods, dark chocolate is also an effective mood booster. Some studies link chocolate consumption with increased positive feelings. However, it’s uncertain whether this is due to its taste or nutritional content.
6. Soy Products
Soy products are rich in a specific group of antioxidants called polyphenols. Some studies have linked polyphenols with improved cognitive abilities and a reduced risk of dementia in the regular ageing processes.
The polyphenols present in soy products include isoflavones, daidzein, and genistein. They are antioxidants which benefit the body in various ways.
A popular staple in breakfast meals, eggs are a great source of B vitamins; namely vitamin B-6, vitamin B-12, and folic acid. These nutrients may delay cognitive decline and prevent brain shrinkage.
Similar to dark chocolate, berries are flavonoid-rich, making them great brain-boosting food. They also contain antioxidants that help reduce inflammation and oxidative stress. These antioxidants include anthocyanin, caffeic acid, catechin, and quercetin.
9. Green Tea
Just like coffee, green tea contains caffeine that helps boost brain function and promotes alertness, focus, and memory. Aside from caffeine, green tea also contains L-theanine. It is an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and make you feel more relaxed.
Boost your memory, concentration, speech, and a lot other brain functions by adding or keeping these brain-boosting foods into your diet! If you want to discover more health tips, make sure to visit our BillyOh blog site.