Best Foods for Brain Health

There is no doubt in the fact that our brain is one of the most critical organs in our body. Experts estimate that the mind has between 50,000 – 80,000 thoughts a day. Not only does the brain produce thoughts that influence our emotions, it sends messages via the spinal cord to help control the muscles and organs which keep us going. In order to power those thoughts and ensure our body is functioning at our optimum capacity, maintaining a healthy brain is incredibly important.

Keep Your Brain Healthy…

There are many things that we can do to ensure a healthy brain. Exercise, good sleep patterns and diet all contribute to a well-functioning and healthy brain. While these three components work together to improve brain function, your diet can affect the functionality of the other two components. A healthy diet, rich in the right vitamins and minerals can improve the overall performance of your body through improving brain function.

If you are eating a healthy and nutrient-rich diet, it will help you to keep your brain healthy and enhance its working efficiency. Conversely, consuming unhealthy or “junk” foods can significantly alter the ability for your brain to function at its highest capacity.

We all are told to consume a healthy diet since our childhood. Yes! It is imperative. Consuming healthy foods is not only good for our physical growth but also helps in sustaining our mental growth. You wouldn’t put poor quality fuel in your car, and the same should apply to your body. The better the fuel, the better your body will work.

So what foods are best to boost your brain health? Omega-3 fatty acids are good for repairing the brain cells. Also, foods that are rich in antioxidants are considered a good source for brain development.

The list below, while not comprehensive, outlines just a few of the best foods you can eat to improve your brains ability to function at its peak.

Don’t Scale Back on Oily Fish…

As a great source of omega-3 fatty acids, oily fish is considered the best food for the health of your brain. These omega-3s are best in improving the structure of the brain cells called neurons. It has been linked to the prevention of mental decline and Alzheimer’s relating to age.  Hence, adding oily fish to your diet is an excellent idea as it is rich in omega-3 fatty acids.

A few examples of oily fish that contain a high amount of omega-3s are:

·         Tuna

·         Salmon

·         Sardines

Go Nuts with Seeds…

Nuts and seeds are rich in antioxidants, especially vitamin E, that improves brain function.  Also, nuts and seeds are a good source of omega-3 fatty acids. As a person gets older, the working efficiency of the brain begins to decline. That's why these nuts and seeds are incredibly beneficial for the health of your brain. Experts have found that the vitamin E that is present in nuts can help to reduce the risk of Alzheimer's disease. It also helps the brain to function correctly throughout the aging process.

A few of the nuts and seeds that you can include in your daily routine are:

·         Hazelnuts

·         Almonds 

·         Sunflower seeds

·         Walnuts

You Say Tomato….

Tomatoes contain a potent antioxidant called lycopene which is suggested to improve the health of your brain. Lycopene helps to protect against the free radical damage to the cells that occur in the development of dementia.

Furthermore, tomatoes assist in reducing the risk of radical damage to the brain cells which can lower your risk of developing Alzheimer's disease. Tomatoes are an easy addition to your daily meals, with the versatility to be used in savory meals as well as salads and snacks.

Those Leafy Greens…

Leafy greens such as Kale & Spinach are good for you for many reasons. They are full of vitamins B, E & K as well as Folate and L-Tyrosine. Together, these vitamins aid with your memory and can help to slow the decline of your cognitive function. Toss together with tomatoes and a few seeds and you have a delicious, healthy, brain powering salad.

Broccoli Time…

Another member of the leafy green family, Broccoli is a fantastic source of vitamin K and Choline which significantly improves brainpower, boosts cognitive function and assists with enhancing your memory. Researchers claim that people with a higher intake of broccoli possess a better memory.

Your Daily Cuppa…

Coffee can be good for your brain if consumed in moderation. It contains many potent compounds that are good for the health of your brain health. Coffee contains certain antioxidants, which act as a strong wall against the damage to brain cells.

The most active ingredients found in coffee are listed below is Caffeine which is responsible for the stimulating buzz you have once consumed. While coffee is great for your energy levels in the short term, researchers are also claiming that there are some long-term benefits associated with brain health. These include providing the body with neuroprotective antioxidants and assisting to slow the progress of Alzheimer’s disease.

In the short-term, coffee stimulates and triggers the central nervous system of the brain which keeps it more alert and assists it in functioning more effectively.

A Very Berry Addition…

Berries are an incredibly healthy source of antioxidants which help keep the brain functioning and can assist in the prevention of age-related memory loss. Berries have many benefits in maintaining a healthy body, including anti-aging properties for natural skin care treatments. Blueberries, strawberries and blackberries are all incredible sources of antioxidants and are easy to consume, refreshing snack foods.

It’s not all about food…

While food is incredibly important to ensure the health of your brain, don’t overlook exercise. This may sound silly since you cannot physically exercise your brain. Except that you can. Your brain is a muscle and just like every other muscle in your body, you can exercise it. While it may not be the traditional workout that you would do for a bicep, the brain can be put to work through puzzles, reading, listening to music or learning a new skill. Don’t underestimate the importance of stimulating your brain through the use of your imagination with music and art or tapping into your critical thinking side through brain games or puzzles.  

The Bottom Line…

One of the best ways to improve and maintain the health of your brain is by improving the quality of your diet. Developing a few healthy habits by adding a few of these important brain-boosting foods to your diet will be beneficial for your health in the long term.