Your brain is the most essential part of your body. It is the central part of the body that controls important mechanisms and functions. It is in charge of every single breath you take and every heartbeat. It gives you the capability to move, feel, and think. Our brain needs around 20 % of the body’s calories, therefore, it is important to provide a plentiful amount of fuel to it. These vital foods are nutritious to boost brain power.
1. Fatty Fish
Fishes like salmon, trout, and sardines are very rich in proteins and omega – 3 fatty acids. And these omega 3 fatty acids are the requirement of our brain as 60% of our brain is made up of fat. Our brain uses these fats to build the brain and nerve cells which help to improve the learning and memorizing efficiency.
2. Whole Grains
Our brains can not work without energy. Whole grains help our brain to concentrate and focus on our work. The glucose in the blood helps to supply adequate energy to the brain. Whole grains release glucose in the bloodstream and helps to keep us mentally alert for the whole day. Vital foods like cereals, brown bread, rice, pasta, etc. are rich in whole grains.
Many people begin their day with a glass of coffee. Coffee includes caffeine and several antioxidants which help to develop a brain. Caffeine helps to improve the alertness by blocking the adenosine chemical. It helps improve our mood by boosting up the “feel good” neurotransmitters like serotonin. When people drink coffee in the morning, their concentration power also increases.
Powerful antioxidant lycopene is found in tomatoes. Lycopene is essential for our body. It helps us to protect against the free radical damaging of the cells, occurring with the development of dementia and particularly Alzheimer’s.
Blueberries offer anthocyanins which are a group of plant compounds containing anti-inflammatory and antioxidant effects. It reduces inflammation throughout the body. It reduces age-related neurodegenerative diseases. Many antioxidants contained in blueberry are considered to accumulate in the brain, helping to improve communication between the cells of the brain.
Avocados are a healthy source of unsaturated fats that help to support the brain. Avocados are an example of monosaturated fats. It helps to reduce blood pressure that occurs with the cognitive decline. Other alternatives for avocados are almonds, cashews, soybean, walnuts, etc.
Turmeric has been acting as an agent that helps to improve your brain power. It is a deep yellow spice that acts as a main key ingredient in the curry powder. Turmeric has many benefits for the brain. An active ingredient present in turmeric is known as curcumin. It increases antioxidant capacity. It helps in boosting brain power. Recent studies show curcumin crosses the blood-brain barrier, benefiting the brain cells.
8. Coconut Oil
Coconut oil in recent years has been known for several health benefits. It also helps to reduce the free radicals that damage the brain cells and might affect the cognition ability. Coconut oil is rich with medium-chain triglycerides (MCTs) break down into ketones serving as a fuel for the brain cells.
Broccoli contains antioxidants. It is rich in vitamin K. It helps to deliver more than 100% of the recommended intake on a daily basis. Broccoli is a fat-soluble vitamin essential for the formation of sphingolipids, a type of fat densely packed in the brain cells. It is believed that higher vitamin K leads to better memory.
10. Green Tea
Out of different tea flavours, green tea is more preferred by people to boost brain power. Green tea is capable of improving the brain’s alertness power, performance, memory, and focus. It contains L-theanine, an amino acid. It helps in reducing your anxiety and feels relaxed.
11. Pumpkin Seeds
Pumpkin seeds are rich in antioxidants that help to protect the brain from free radical damage. These seeds are an excellent source of magnesium, iron, zinc, and copper. Pumpkin seeds contain several nutrients that are important for our health. These are also rich in micronutrients, increasing your learning and memory power with a sharp nerve signalling.
Eggs are a good source of several nutrients related to brain health. It includes vitamin B6 and B12, folate, and choline. Vitamin B plays several roles to promote brain power. Choline is an important micronutrient and a neurotransmitter that helps to monitor our mood and memory. Studies found that a higher intake of choline helps better the functioning of memory.
13. Dark Chocolate
Everyone loves to eat dark chocolate. They are packed with many brain-boosting compounds. These brain-boosting compounds include flavonoids, caffeine, and antioxidants. It improves the blood flow to the brain. This enhances learning and memory power. It slows down the age-related mental decline.
Oranges are rich with Vitamin C. Vitamin C is important for the proper health of the brain. It is a key factor to prevent mental decline. Eating sufficient amounts of vitamin C rich foods help the body to protect against age-related mental decline and Alzheimer’s disease. Vitamin C is a very powerful antioxidant that helps to fight with free radicals. They damage brain activities.
Researches have proved that eating nuts improve the markers of heart health. And having a healthy heart is directly linked to having a healthy brain. Nuts have proved to improve cognitions and help to prevent several neurodegenerative diseases. The women who eat nuts on a regular basis develop a sharp memory on a course of the year. Nuts are rich in healthy fats and vitamin E.