What if instead of travelling to your stomach, food travelled to your brain? In today’s fast-paced world, having a strong functioning brain is vital. Staying focused and sharp can help keep one step ahead of life’s daily rush. And while mental training apps and puzzles can help, changing your eating habits can also work. We all know how staying fit and eating healthy is beneficial for our bodies. But what you may not know is that eating certain foods can also keep your brain fit. What are they? Here are some brain boosting foods that you can incorporate into your diet
11 Brain Boosting Foods With ITs Nutrition Value
1. Whole Grain Foods
Whole-grain foods are packed with carbohydrates. These foods can provide any glucose that is used to fuel the brain. They are rich in Vitamin B. This vitamin helps to regulate the nervous system. Whole-grain foods are also high in fiber, making them useful for your digestive system.
Some whole-grain foods include oatmeal, barley, whole-grain bread, quinoa, buckwheat, and rye bread. These kinds of foods are very easy to incorporate into your diet. Quinoa and buckwheat are good sources of whole-grain foods for gluten-free people.
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Nutrients:
B vitamins (B6, B12, folate), magnesium, iron, zinc, complex carbs, antioxidants
2. Fatty Fish
Fatty fish are a good source of Omega-3. Omega-3s are fatty acids that help build membranes around the cells in our body. This applies to our brains as well. These membranes can further improve the structure of neurons in our brain. A study published in the National Library of Medicine found that people with high levels of Omega-3 had increased blood flow in the brain. The fish that are good for these fatty acids are: salmon, tuna, mackerel, sardine, herring, and trout.
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Nutrients:
Omega-3 fatty acids
3. Nuts
Eating nuts can give you access to various types of vitamin E. These vitamins are full of antioxidants. Antioxidants are a good way to counter oxidative stress. People encounter oxidative stress as they age. Hence, nuts are good for maintaining healthy brain function as you get older. They also reduce the risk of Alzheimer’s disease and improve overall cognition. The nuts that act as brain boosting foods are: almonds, walnuts, hazelnuts, peanuts, etc.
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Nutrients:
Vitamin E, omega-3, selenium, lutein, protein, magnesium
4. Berries
Like nuts, berries also contain antioxidants. These types of flavonoid antioxidants are good for the brain. Some of these antioxidants include catechin, caffeic acid, quercetin, and anthocyanin.
A study published in the National Library of Medicine concluded that berries can reduce inflammation in the body. It can also reduce cognitive decline due to age. Berries increase plasticity. Plasticity can help in learning and memory function. It can do this by forming connections between different brain cells.
Berries rich in these antioxidants include: blueberries, blackberries, strawberries, mulberries, and blackcurrants.
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Nutrients:
Anthocyanins, flavonoids, caffeic acid, glutathione, antioxidants
5. Pumpkin Seeds
Pumpkin seeds can protect the brain from free radical damage. Free-radical damage is damage that occurs. Pumpkin also contains crucial nutrients like zinc, copper, magnesium, and iron. Zinc strengthens nerve signalling, which helps with conditions like depression and Parkinson’s. Copper can help in nerve control. Magnesium is important for learning and memory, while iron deficiency can lead to brain fog and impaired brain function.
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Nutrients:
Magnesium, zinc, iron, copper, healthy fats (omega-3)
6. Dark Chocolate
Dark chocolate contains cocoa. Just like berries, Dark Chocolate also contains flavonoid antioxidants. These cocoa flavonoids can boost neuron and blood vessel growth in the brain. They can also simultaneously improve blood flow. According to a study published in the Federation of American Societies for Experimental Biology Journal, dark chocolate can improve brain plasticity and can include other brain-related benefits.
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Nutrients:
Flavonoids, polyphenols, magnesium, iron, caffeine, antioxidants
7. Turmeric
Turmeric contains Curcumin. Curcumin is an anti-inflammatory compound. It can cross the blood-brain barrier and directly enter the brain. Because of curcumin, turmeric has a lot of benefits, which are centered around the brain. It can help elevate the growth hormones that allow brain cells to grow. It can increase serotonin and dopamine, improving your mood. Hence, it can also be a great way to battle depression and mood swings. It is the one of the greatest brain boosting foods.
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Nutrients:
Curcumin
8. Eggs
Eggs are some of the best brain boosting foods. They are a good source of vitamin B6 and B12, as well as choline and folate. Choline is a micronutrient in your brain that helps regulate mood swings. It is produced by the liver, though only in small amounts. That is why eating eggs can help get the required choline levels in your body. Folate deficiency can lead to mental decline as you age. B12 can control the sugar levels in your brain. Hence, eggs are overall good for your brain health.
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Nutrients:
Choline, vitamin D, selenium, lutein, zeaxanthin, protein
9. Broccoli
Broccoli is rich in glucosinolates. It is a compound that breaks down in our body and creates isothiocyanate. Isothiocyanate is needed to reduce oxidative stress and lower the risk of neurological diseases. Broccoli also contains high amounts of Vitamin K. It can improve memory and cognitive function. Finally, broccoli provides anti-inflammatory properties. It does so through compounds like sulforaphane, making it one of the greatest brain boosting foods.
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Nutrients:
Vitamin K, lutein, folate, beta carotene, antioxidants
10. Coffee
Even though our final two entries distinguish themselves as beverages, they deserve a spot in this list. Coffee is well known for its ability to help people stay focused and awake. The caffeine in coffee blocks adenosine. Adenosine is a compound present in the brain. It is what makes you sleepy.
Because coffee can increase alertness, it can improve the brain’s capacity to process information. One study published in the British Medical Journal has linked coffee with a reduced risk of Alzheimer’s disease and the chances of having a stroke.
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Nutrients:
Caffeine, polyphenols, antioxidants
11. Green Tea
Green tea contains L-theanine. L-theanine is an amino acid that can increase the activity of a neurotransmitter called GABA. GABA can induce calming effects and reduce anxiety. Green tea also has polyphenols, which protect the brain from mental decline. That is why this hot beverage can boost memory and performance, along with improving focus.
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Nutrients:
Caffeine, L-theanine, Catechins (EGCG), Antioxidants
Those were some of the best brain boosting foods that you can easily incorporate into your diet. On the other hand, some foods can cause a negative impact on brain health. Eliminating certain foods from your diet can help prevent mental decline and ensure a healthy brain as you start to age. So, what foods do you need to stay away from?
Foods That Can Harm Brain Health
1. Fried Food:
Fried foods like French Fries can sure taste amazing, but they can be bad for your brain. Fried foods can cause inflammation of the vessels. This can prevent blood supply to the brain.
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2. Alcohol:
Alcohol might be enjoyable now and then, but excessive consumption of alcohol can be dangerous. Alcohol affects the brain’s neurological pathways. Drinking too much can lead to memory consolidation, commonly known as “blackouts”. The negative effects of alcohol can include poor memory, judgment, and emotional processing.
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3. Donuts:
Sugary foods can harm your brain. Add to the fact that donuts are often fried. So, they can make a deadly combination. Eating foods with high sugar levels increases the risk of dementia. Some donuts can also contain some amount of trans fats, which can be bad for your body.
4. Sodas:
It is best to steer clear of Sugary drinks like sodas, sweet tea, diet sodas, or drinks with artificial sweeteners. These kinds of drinks have fructose. Fructose can alter brain genes significantly. It can even make the brain smaller.
5. Fish High in Mercury:
Mercury is a heavy metal toxin. It can stay in animal tissue for a long time. Consumption of mercury can disrupt the brain’s neurological activity. It can lead to significant brain damage. One thing to note is that it only happens if a large amount of it is ingested. Small amounts of mercury can be absorbed by the digestive system. Some fish that contain high amounts of mercury are shark, swordfish, tilefish, etc.
Conclusion
People often focus on the “You are what you eat” mentality when it comes to their bodies. And even if it is a good thing, one must also do the same for your brain. What you consume in your daily life can affect your mental health. Eating these brain boosting foods is a great way to mitigate any harmful and long-lasting impact that can happen to your brain.
FAQ
1. Which is the best vitamin for brain health?
A. Most vitamin Bs, like B6 and B12, are good for the brain. Along with it, vitamin C can also help improve brain health.
2. Apart from changing my diet, how else can I boost brain health?
A. Meditation, breathing, aerobic exercises, and getting enough sleep are some ways in which you can take care of your brain.
3. What are some brain boosting foods for kids?
A. Berries, beans, leafy greens, and avocados are some foods that can be good for a child’s brain.
