Top 11 Foods For Brain and Nervous System
Like any other organs our brains also need the nutrients to keep it going. There are foods that can actually help us improve our brain's health and can prevent us from neurological condition.
Is it a coincidence that walnut looks like a human brain? Well they don't just look like the brain but also they are good for our brain. Walnuts are the source of essential omega fatty acids known as the omega-3 and omega-6, these two make up to 70% of total fat content. These are nutrients required for proper neurological functioning. Walnuts also improve signaling amongst neurons (brain cells).
Remember when mom used to soak almonds overnight and make us eat them next morning? She kept saying "It will make you sharp", and it truely does. Well almonds have lots of nutrients like copper, magnesium, manganese, iron, potassium, zinc, phosphorus and vitamins like Thiamin, Riboflavin, Niacin, Vitamin E, Folate and vitamin-6 and also patothenic acid. But above all riboflavin and L-carnitine are nutrients that improve the sharpness and protect our brain from Alzheimer’s disease.
Fishes come at the top when we talk of brain health. They are rich source of omega-3 fatty acids. Omega-3 is essential for building brain and nerve cell, important for learning and memory. Regular fish-eaters are less likely to have brain cells die off responsible for short-term memory and much less likely to develop Alzheimer's disease or mild mental impairment
- Dark Chocolate:
Eating dark chocolate can make you smarter, dark chocolate can improve your ability to learn, focus, and remember. It contains caffeine know as a brain booster. They also contain magnesium; “Natural Valium” is good for anxiety and stress relief. However magnesium in diet means improved mood, focus, good memory and sound sleep. Chocolates are known to reduce radical damage. Much like oxygen corrodes the iron, our brain also goes through such damages and antioxidants present in chocolates neutralize the damage and protect the cells.
Avocados have found its way back into our grocery list because of it numerous health benefits. However, avocados are also known to improve blood supply and oxygenation of brain which prevents us from getting strokes and seizures. The healthy unsaturated fats keep the nerve cell membrane flexible and improve the brains ability to control muscles. One more reason to include avocado in our diet.
- Pumpkin Seed:
Pumpkin Seed is a super food. It is an excellent source of zinc, magnesium, iron and copper. Magnesium helps with learning and memory, while zinc and copper is helpful in nerve signaling lack of these two nutrients could cause neurological conditions like Alzheimer’s, depression. Deficiency of iron can cause brain fog.
Broccoli is packed with Vitamin K.This vitamin is essential for synthesizing sphingolipids, a type of fat that’s densely packed into brain cells. Broccoli also contains compound called glucosinolates which helps neurotransmitter-acetylcholine, which the central nervous system needs to perform its function properly, keeps our brain and memory sharp. Low levels of acetylcholine can cause Alzheimer's. Apart from vitamin K, broccoli has anti-oxidants which protect brain cells against damage.
- Blackcurrants and blueberries:
Blackcurrant is vital for maintaining brain health. Blackcurrant enhances the supply of oxygen to the brain and sharpens memory. It is due to the presence of antioxidants and iron, it protect the brain and nerve cells from damage.
Blueberries neutralize the radicals in the brain which counteracts oxidative stress. Oxidative stress has shown to catalyst the aging process of your brain and negatively affects brain function. The antioxidants present in blueberries have been found to slow memory impairments and prevent age related memory loss. Berries are good.
Eggs contain choline. It is a micronutrient body uses to create acetylcholine, neurotransmitter that helps with good memory. Eating eggs yolks is an easy way to get choline, it contains the most concentrated sources of this nutrient. Vitamin-B in eggs slow the progress of mental decline in elderly which could lead to dementia.
Surprise surprise! we know you didn't expect wholegrains to be in the list. But eating healthy is good for our brain. Whole grains are packed with lots of health benifits it is a good sources of magnesium and selenium. Magnesium is a mineral used in building brain cells and memory. Selenium protects cells from oxidation, and is also important for a healthy immune system. Whole Grain provides continuous supply of energy to your body and brain throughout the day.
- Green tea and Coffee:
Green tea and Coffee are very good source of caffeine and antioxidants. These beverages helps brain to stay alert, improves memory and focus. Drinking coffee over the long term is also known to a reduced risk of neurological diseases like Parkinson’s and Alzheimer’s, while green tea is rich in polyphenols and antioxidants that protect the brain from mental decline and also reduces risk of Alzheimer’s and Parkinson’s disease.