The human brain works on a simple logic- the greater the number of cells, the greater the thinking capacity. More neurons mean more connections in the brain and that implies a stronger memory and sharper thinking capacity. Brain cells continue to grow through our life spans and to encourage their growth, one can eat healthy brain foods.
Antioxidants to protect your brain
Foods like berries, cherries, broccoli, tomatoes, tea, whole grain, soy, spinach, garlic and carrots help the body produce antioxidants that fight free radicals and prevent the brain from degeneration.
Hydrate your thinking abilities
Even a mild case of dehydration can affect your mental energy; so replenish your water reserves and drink at least four litres of water in a day.
Vitamins and Minerals make the brain’s building blocks
Iron (from spinach, red meat, egg yolks, beans, lentils, chickpeas), Calcium (from milk and milk products) and vitamins B12 (from oyster, fish, beef, lamb, cheese and eggs), B6 (from sesame seeds, pistachios and hazelnuts), C (from guavas, bell peppers, kiwis, papayas and oranges) form the basic framework of the brain.
Healthy and fatty
The brain is made of the ever-important Omega-3 fats which can be found in salmon, walnuts, wheat germ, and eggs.
Proteins to build neurotransmitters
Dairy products, seafood, eggs and soy supply the brain with tryptophan that boosts energy, alertness, and concentration. Tryptophan helps build neurotransmitters that act as messengers and transport brain signals from one neuron to another.
The human brain works on 100 % sugar and fibers slow down sugar absorption, thus providing a steady flow of it to the brain and not overloading it. Consuming fibre rich foods slows digestion and leads to a gradual release of sugar into the bloodstream.
Fiber-rich foods are- whole fruits like kiwis, strawberries, oranges, apples, pears, and avocados; vegetables like spinach, broccoli, and green peas; dried fruits like apricots, raisins, dates, and prunes; whole wheat grains like barley and brown rice; nuts and seeds like almonds and flaxseed.
While there might be healthy food, there’s scope for the yummy stuff as well. Dark chocolate, the tastiest brain food of all, is antioxidant-rich and improves concentration and focus. Milk chocolate also improves reaction time and memory
Drinking coffee regularly also reduces the risk of Dementia, Alzheimer’s, and other mental disorders. Moderated caffeine intake is therefore good for the brain since it contains antioxidants. This does not include the fatty creams and artificial sweeteners used to make your fancy coffee, though.
Best foods for a healthier brain
As the process of ageing of the human beings chronologically unfolds, the human body also ages along with it. With the body, the brain to loses its sheen and splendor as one age and as one grows old, the brain stops working in a proper way. Thankfully though, researches indicate that one can increase one’s chances of maintenance of a healthy brain into their old ages if one adds a list of “smart foods” to their daily eating regime. Here is a list of these healthy brain foods which help the brain stay sharp and healthy!
Blueberries – “Brainberries” the name given to these tasty fruits by Steven Pratt, author of ‘Superfoods Rx: Fourteen Foods Proven to Change Your Life’. During animal studies, according to Pratt, researchers have discovered that blueberries assist in protecting the brain from oxidative stress. It also helps in reducing the effects of age-related circumstances like Alzheimer’s disease and dementia. Studies have also revealed that the diets that are fully rich in blueberries importantly improved the learning capacity as well as the motor skills of the aging rats, rendering them mentally equivalent to quite younger rats. Various dieticians recommend addition of at least a single cup of blueberries every day in any form be it fresh, frozen or even frozen-dried.
Wild Salmon – Salmon and other types of deepwater fish are quite rich in omega-3 vital fatty acids. These elements are quite essential for the proper functioning of the brain. Most of the elite dieticians recommend the consumption of wild salmon for its property of cleanliness and the essential fact that it is in sufficient supply. Omegas 3s also constitute anti-inflammatory substances. Other oily fish which can be considered as the source of the benefits and advantages of omega 3s are herring and sardines. Its 4-ounce serving is always recommended to be healthy.
Nuts and Seeds – According to Pratt, nuts and seeds are substantial sources of Vitamin E. he explains that towering levels of vitamin E have to correspond with less cognitive decline as one gets old. Addition of the nuts like hazelnuts, filberts, walnuts, peanuts, cashew nuts, sunflower seeds, flax seed, cashews, sesame seeds and almonds is quite nutritious. Consumption of un-hydrogenated butters like peanut butter, tahini or almond butter is also beneficial. It can be taken raw or roasted. In case if one is on a diet that is sodium-restricted, they must go for the unsalted nuts.
Avocados – Avocados have almost the same goodness as that of blueberries. It also helps in the promotion of brain health. Though Avocado happens to be a fatty fruit at the same time, it has the characteristics of monosaturated fat that helps blood flow normally. A healthy flow implies a healthy brain. Avocados are also helpful in lowering blood pressure. Hypertension being the threat for a decline in cognitive abilities, lower blood pressure enables the promotion of the brain’s health. Since avocados are quite high in calories therefore they must be taken in small quantities as a part of an everyday meal.
Whole Grains – whole grains like oatmeal, brown rice as well as whole grain bread help in the reduction of the risk factor of heart diseases. Every organ of the body is completely dependent on the flow of blood. If one promotes cardiovascular health, then one is promoting sufficient flow to the various organ systems including brains.
These healthy brain foods are quite helpful in enhancing the capacity as well as the ability of the functioning of the brain and are the best food for the brain. As the proverb goes, “Reality is the leading cause of stress among those in touch with it”; think positively and live happily.
While all of the above is the best food for the brain, having a good lifestyle and a diet that is not high in sugar or in fat is ideal to ensure that your brain functions optimally.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.