Healthy Foods and How they Help our Brain?

By
June 10, 2022

Today, we will talk about how we can improve our main organ Brain’s health, How Brain-healthy foods are essential, and what to include in our daily lives for better brain functioning. We can boost brain health by having brain-healthy foods because what we eat plays a very important role in our lives. Our brain is very important so we should provide better nutrients to keep our brain healthy and function properly.

It is proven by research to improve brain concentration and memory we need foods that are

  •  Vitamin-rich
  • Contains omega-3 fatty acids
  • Antioxidant-rich
  • Flavanols
  • Polyphenols
  • Minerals

It is also proven that eatingbrain-healthy foods can reduce the risk of dementia and Alzheimer’s.

Best Brain-healthy foods

I’m going to list the best brain-healthy foods we should eat to achieve a better functioning brain.

Green Vegetables

Greens are very rich in healthy nutrients so we can include greens in our daily life as a brain-healthy food. Greens like spinach, kale, collards, and broccoli are rich in vitamin K, folate, beta carotene, and Lutein and these plant-based nutrients can help our brain in preventing memory loss and improve cognition and overall health of our brain. Get creative with your vegetable intake, it doesn’t have to be boring. You can add leafy greens to your favorite smoothies, batters, casseroles, and other recipes.  If you get bored with the recipes you have been making, you can get the vitamins that these vegetables have in the form of gummies such as magnesium gummies, vitamins A, E, C, and so on.

Fatty Fish

We can include omega-3 fatty acids by adding fatty fish to our diet. It can be helpful in Alzheimer’s disease because it has healthy unsaturated fats linked with decreasing beta-amyloid levels in the blood. Beta-amyloids are a protein that causes clumps in the brain of people with Alzheimer’s. We should eat fish often, we have a lot of varieties of fish available. We can include salmon, canned tuna, pollack, Mercury, and Cod in our diet. Salmon is my personal favorite and is high in omega-3 fatty acids and is crucial for brain development and can also lower the risk of Alzheimer’s, heart diseases, arthritis, etc. We can add salmon to fried rice, pasta can serve pan-seared fish with vegetables. If you are a person who is not very fond of fish you can add omega-3-rich supplements with the consultation on this subject with your doctor.

Berries

All the different varieties of berries we have can be counted in as brain-healthy foods. Berries are rich in an ingredient called flavonoids which is also responsible for providing the berries with pigments that give them vibrant colors. According to research berries can help improve memory decline by a significant amount of time. Blueberries can lower the risk of dementia and age-related cognitive impairment and Alzheimer’s. We can include berries in our daily life by using them in smoothies, jellies, and jams.

Eggs

The most common and popular food all over the world is eggs. A very cost-effective and full of nutrition food in our list of brain-healthy foods. Eggs’ daily intake is associated with better cognitive health in adults. Eggs are high in Vitamin B2 and B12 and also choline which is responsible for better communication between brain cells, improved memory, and promotes healthy brain functioning. There are plenty of ways to include eggs in our diet. We can try making scrambled eggs or poached and boiled eggs for our breakfast. We can make egg fried rice and top it with a fried egg. We can make a creamy custard. We can use eggs in many savory and sweet dishes.

Walnuts

Guess what food can provide us with healthy fats and proteins? I’m talking about walnuts and the bonus is that they can improve our memory. Walnuts are high in antioxidant and alpha-linoleic acid that is a type of omega-3 fatty acid. Alpha-linoleic acid can help reduce heart and brain disease by lowering blood pressure and cleaning arteries. It can also suppress inflammation and that can help with cognitive decline. Try adding walnuts to your salads or you can eat 1-2 walnuts per day for better brain health.

Green tea

Caffeine can do more than just wake you up or boost your energy or concentration when you are working. According to research caffeine can help in solidifying our new memories. Brain functioning can be boosted by caffeine in green tea. It’s rich in antioxidants and polyphenols and can help protect the brain from mental decline. We can include caffeine intake by drinking a cup of green tea or coffee.

There are so many brain-healthy foods you can include in your lifestyle. Such as lamb meat, dark chocolate, oranges, pumpkin seeds, etc.