Your diet affects the health and function of your brain. Food, apart from providing energy to the brain, supplies nutrients essential for development of brain cells and brain chemicals.
Moreover, certain nutrients help in fighting diseases that cause cognitive impairment. Foods rich in brain nutrients are considered best for the brain.
Top 20 Foods for Your Brain
Fish Oil is a rich source of the omega-3 fatty acid docosahexaenoic acid (DHA). DHA is a key component of brain tissues. It is also capable of protecting neurons from the harmful activities of pro-inflammatory substances and reactive oxygen species. Studies have shown that people who eat fatty fish or fish oil frequently have minimal risk of developing cognitive impairment due to aging.
A quarter cup of almond meets more than 44% of the daily vitamin E requirement of your body, a nutrient essential for maintaining mental function. Almond is also a source of healthy protein and carbohydrate. It is even a good source of manganese, riboflavin and copper, substances that help in synthesis of a key antioxidant enzyme.
Rich in omega-3 fatty acids, folic acid, copper, iron and vitamin E, walnut is considered one of the best foods for the brain. A quarter cup of walnut provides more than 94% of your daily omega-3 fats requirement. Moreover, it contains vitamin E in an easily absorbable form. It is also an excellent source of anti-inflammatory and antioxidant plant compounds.
Packed with antioxidant compounds, blueberry helps in maintaining the health of the brain. Studies suggest that frequent consumption of large servings of blueberry can diminish the risk of age-related cognitive impairment. Researches with blueberry have shown that by regulating communication between neurons, blueberry can inhibit inflammation in the brain tissues that lead to neuronal damage.
Avocado contains vitamin K and folate, nutrients needed for maintaining healthy brain function. It is rich in monounsaturated fats that by lowering the low density lipoprotein (LDL) or bad cholesterol level and boosting the high-density lipoprotein (HDL) or good cholesterol level help in maintaining healthy blood flow and preventing cardiovascular diseases. As arteries clogged with fatty substances increase the risk of stroke, consumption of avocado helps in protecting the brain from stroke.
The plant compound lycopene that gives tomato its red color is a powerful antioxidant compound. Tomato is also an excellent source of another potent antioxidant substance called beta-carotene. These compounds help in protecting the body cells from the harmful activities of free radicals. Studies have found lower levels of these important plant compounds in the blood samples of people suffering from cognitive impairment, suggesting a possible association between carotenoid deficiency and memory loss. In addition, these plant compounds also help in maintaining healthy levels of fats needed by the brain.
Sulforaphane, a chemical present in broccoli, helps in maintaining the blood-brain barrier. It also speeds up recovery of damaged blood-brain barrier. The blood-brain barrier shields the brain from toxins while allowing nutrients and other essential substances to enter the brain cells. Broccoli is also a good source of other essential brain nutrients such as folate, choline and vitamin K.
Sunflower seeds provide energy, vitamin E and magnesium. It is also a source of the amino acid tryptophan that is essential for improving the level of the neurotransmitter serotonin in the brain. Serotonin helps in regulating mood and preventing depression. Sunflower seed is also a source of lecithin, a compound which helps in synthesis of acetycholine, a brain chemical essential for storing memory.
Pumpkin seeds are good sources of zinc. Zinc is necessary for maintaining healthy communication between neurons. Pumpkin seed is also an excellent source of tryptophan. It is also a good source of vitamin E and antioxidant plant chemicals that protect the brain from free radicals.
Asparagus is one of the richest sources of vitamin K. Vitamin K plays an important role in the production of sphingolipids, which are present in the membranes of the brain cells and help in transmission of signals between the brain cells. Asparagus is also a good source of folate, iron, vitamin E, choline and zinc.
Frequent intake of a glass of pomegranate juice can diminish the risk of Alzheimer’s disease. The beneficial role of pomegranate juice is attributed to the antioxidant compounds called polyphenols that help in preventing formation of beta-amyloid deposits in the brain that cause degeneration of brain cells and memory loss.
Beet root is rich in nitrate compounds that are converted into nitrites by bacteria present in the saliva. Nitrites help in relaxing the blood vessels, improving blood flow and reducing blood pressure. By stimulating blood circulation in the brain, nitrites help in improving your cognitive health. In a study, researchers found that regular consumption of 16 ounces of beet juice helps in arresting progression of dementia.
Studies have shown that drinking green tea helps in boosting blood flow to the part of the brain that regulates cognitive function. The health benefits of green tea are primarily attributed to compounds called catechines. Catechines also possess powerful antioxidant properties that help in preventing destruction of brain cells.
Extra Virgin Olive Oil
Olive oil contains oleocanthal, a substance that by inhibiting beta-amyloid deposit in the brain helps in preventing destruction of brain cells that lead to memory loss, dementia and Alzheimer’s disease. Moreover, the antioxidant compounds in olive helps in negating activities of free radicals, thereby preventing cognitive impairment.
Grapefruit is an excellent source of vitamin C. A standard serving of grapefruit can meet more than half of your daily vitamin C requirement. High concentration of vitamin C in the brain helps in protecting the brain tissues from free radicals and maintaining healthy communication between neurons. Grapefruit is also a good source of lycopene and folate, nutrients essential for the health of the brain.
Your brain requires large amounts of glucose to meet its energy need. Oatmeal as a source of complex carbohydrates gradually releases glucose in the bloodstream, thereby ensuring constant supply of energy to the brain. Moreover, nutrients present in oat help in improving blood flow in the brain.
Spinach is an excellent food for the brain. It supplies the body beta-carotene, folate, vitamin K and vitamin E that provide nourishment to the brain. By obstructing activities of free radicals, the antioxidant compounds in spinach help in reducing the risk of age-related memory loss.
Apple is one of the best sources of the antioxidant plant compound quercetin. By protecting the delicate neurons from the destructive activities of free radicals, quercetin prevents neuron damage. Quercetin is present in the skin of apple. Hence, to protect your brain, consume apple with skin.
Flavonoids present in cocoa boosts cognitive function by improving blood flow in the brain. In a study researchers found that older individuals who drank 2 cups of hot cocoa per day experienced significant improvement in cognitive skills.
Grape juice contains large amounts of antioxidant compounds called polyphenols. In a University of Cincinnati College of Medicine study researchers found that regular intake of grape juice helps in improving learning capacity and memory. Researchers believe that in addition to their antioxidant effect, polyphenols also help in boosting communication between neurons.