Brain is the primary functioning unit of our body that carries out several tasks to keep our body and mind active. Brain is associated with memorizing, thinking, analyzing, receiving and sending signals from and to our body, senses functioning, sleeping and many more. Hence it is very important to keep our brain active and healthy. This article deals with 20 best foods for brain.
20 Best Foods to Keep Our Brain Active and Healthy
Eating well promotes active body and mind, because food is the fuel for our body to keep working and functioning. Here are the 20 best foods for brain.
Walnuts are rich in vitamin E, folate, melatonin, antioxidants, omega 3 fatty acids and DHA which are known as brain boosters. DHA’s sole function is promoting healthy brain and improving cognitive performance. Owing to its nutritional value, it is considered important amongst the 20 best foods for brain. Eating a handful of walnuts in breakfast or as snacks can be very useful for brain improvement.
Fish is one of the 20 best foods for brain as well as body. Sea foods such as salmon, mackerel, halibut, tuna etc. are a good source of omega 3 fatty acids and DHA (docosahexaenoic acid) that improves the functioning of neurons in the brain. Fish can be added to your daily diet for at least once a day.
Pomegranates are rich in antioxidants that protect brain and brain cells from damage due to free radicals. Pomegranates also boost the brain power and memory capacity, hence considered one of the 20 best foods for brain. Eating one pomegranate a day can keep your brain healthy and active.
The most effective foods to add to your diet for brain nourishment are green veggies such as okra, calabash guard, bitter guard, ridge guard are rich in vitamins, folate, antioxidants that help in brain functioning by improving cognitive performance. Adding veggies to lunch and dinner can help you to boost your brain power as they are the best foods for brain.
One of the 20 best foods for brain include eggs. Eggs are rich in choline and vitamin B, which are used by our brain to make acetylcholine which is a neurotransmitter essential for maintaining brain memory and communication capacity in the brain cells. According to the Boston University researchers, about 1,400 healthy adults consumed eggs in their diet for 10 years and discovered that choline supplement intake positively affected their brain with better performance and functioning.
These smart foods work contrary to their sizes and can be extremely beneficial food for brain. Berries such as blueberries, strawberries, blackberries, raspberries can be added to your breakfast or as snacks in your regular diet. According to the researches, one small bowl of berries can be enough to improve brain’s cognitive performance.
One of the popular 20 best foods for brain also include almonds. They improve brain’s cognitive performance and functioning. Almonds also nourish the brain cells by the healthy fats present in it. A handful of almonds in the morning or evening can be very beneficial for your brain’s enhanced performance.
Peanuts are known as one of the best foods for brain that should be added to your daily diet for nourishment of your brain. Peanuts are loaded with niacin and healthy fats, deficiency of which can cause Alzheimer’s and short term memory loss. Peanuts and peanut butter are rich in phytonutrients such as folate, protein, manganese that improve blood flow to the brain and keep brain cell membranes resilient and flexible.
Avocados are rich in antioxidants and healthy fats that promote brain’s health. Avocados keep brain cells nourished and active by improving blood flow to the brain. They significantly lower high blood pressure that also causes permanent brain tissue damage. Adding 2-3 avocados to your regular diet can improve brain health.
One of the 20 best foods for brain also includes red wine. Red wine can significantly enhance brain health but id consumed in limited amount. It boosts good blood flow to brain cells and tissues by improving cognitive performance and memory capacity as wine is the rich source of resveratrol. 2 glasses of wine a day can be helpful for heart and brain health.
Whole grains rich in fiber, all essential nutrients and protein help in lowering the risk of mid cognitive impairment. Whole grains provide energy to the body and brain, hence listed amongst the 20 best foods for brain. Analyzing, concentrating and focusing ability of brain gets boost when provided ample energy and whole grains provide the same. Oatmeal, brown cereals, wheat bran, brown pasta, granary bread are some whole grains that should be added to your diet especially in the breakfast.
Tomatoes are rich in lycopene, a kind of antioxidant and many other essential nutrients that protect the brain against free radical cell damage. Tomatoes are one of the 20 best foods for brain and can be incorporated in your regular diet.
Best foods for brain without sugar and calories include the pumpkin seeds. They are not only great for immunity and heart health but also great for brain nourishment. A handful of pumpkin seeds are loaded with enough zinc that improves brain power by enhancing concentration and memory. Incorporate a small bowl of pumpkin seeds in your diet which are the perfect brain snacks.
According to the Journal of American Medical Association, sunflower seeds as a good source of vitamin E, lower the risk of short term memory loss and Alzheimer’s disease. Not only this, sunflower seeds are rich in healthy fatty oils that nourish the brain cells and tissue protecting against brain injury. Hence, it is always advisable to consume sunflower seeds, one of the best foods for brain.
Chocolates rich in antioxidants called flavonoids that improve brain health. Chocolates that have 70% of cocoa are the mood boosters, stress reducer, memory enhances and also protect the brain from any damage or injury caused due to free radicals. Dark chocolates can also improve the blood flow to brain, hence considered as one of the 20 best foods for brain.
Beans are the super foods for brain – rich in carbs, vitamins, minerals and fiber that keeps your brain energized and active all day. Brain uses 20% of carbohydrates for smooth functioning and beans slowly release glucose to your brain. One half plate of beans in any of your meal can boost your brain health.
Leafy veggies such as kale, celery, broccoli, spinach, cabbage should be consumed every single day. These veggies are not only great for brain health but also beneficial for heart health, cholesterol, blood pressure and diabetes. In short, green veggies promote overall healthful lifestyle reducing all deadly diseases. They have all essential nutrients from iron to magnesium, green veggies treat fatigue, cognitive issues, poor mood, stress, poor memory and foggy thinking.
Soya beans or soya chunks are the protein rich foods, one of the best foods for brain. Adding soya to regular diet boosts brain functions. Isoflavones, a special compound in soya improves blood flow to the brain cells and tissues and nourishes the entire brain.
Water and Water Loaded Foods
Be it physical health or mental health staying hydrated is very vital. Water and water loaded foods like cucumber, watermelons keep brain hydrated. They are one of the 20 best foods for brain as they help by improving memory power and also boost mood by reducing stress. These foods must be incorporated to your daily diet for enhanced brain health and functions.
According to International Dairy Journal, consuming milk improves memory and boosts brain functioning. Milk is the best food for brain. One glass of low fat or fat free milk can nourish the brain by enhancing cognitive functioning, concentration and thinking skills. Milk is rich in calcium and vitamin D that also improves bone health.
These 20 best foods for brain are loaded with all essential nutrients such as vitamins, proteins, healthy fats, minerals and plant sterols can not only boost your brain capacity but can also keep other diseases at bay.
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