The foods we consume can have a significant effect on our brains’ structure and wellbeing. Eating a brain-boosting diet will help the brain
activity in both the short and long term.
The brain is an energy-intensive organ that uses about 20 percent of the calories of the body, so to sustain concentration during the day it requires plenty of good fuel.
To remain healthy, the brain often needs some nutrients. For example, omega-3 fatty acids help build and regenerate brain cells, and antioxidants reduce cellular stress and inflammation associated with neurodegenerative disorders such as Alzheimer’s disease and brain aging.
5 Foods for enhancing brain function include:
There is omega-3 in oily fish that can help improve brain wellbeing. A good source of omega-3 fatty acids is oily fish. Omega-3s help constructs membranes, like brain cells, around each cell in the body. They will thus, strengthen the structure of neurons called brain cells.
There was enhanced blood flow in the brain of people with elevated levels of omega-3s. There is a connection between levels of omega-3 and better cognition or skills for thought. So, eating omega-3-rich foods, such as oily fish, will improve brain function.
Examples of oily fish containing high omega-3s include the following:
- People can also get soybeans, nuts,
- flaxseed, and other seeds to get omega-3s.
Dark chocolate, also referred to as cacao, contains cocoa. Flavonoids, a form of antioxidant, are found in Cacao. For brain health, antioxidants are particularly significant, as the brain is highly susceptible to oxidative stress, which leads to age-related cognitive loss and brain diseases.
It appears that Cacao flavonoids are beneficial for the brain. The formation of neurons and blood vessels in the areas of the brain involved in memory and learning. In the brain, they can also increase blood flow.
Eating dark chocolate may enhance the plasticity of the brain, which is
important for learning, and may also provide other benefits related to the brain.
Like dark chocolate, flavonoid antioxidants are found in several berries.
Studies indicate that this can make the berries good food for the brain.
By decreasing inflammation and oxidative stress, antioxidants aid. Anthocyanin, caffeic acid, catechin, and quercetin are the antioxidants in berries. In berries, antioxidant compounds have many positive brain effects, including:
- Enhancing connectivity between cells in the brain
- Reducing body-wide inflammation
- Increasing plasticity, which enables brain cells to form new ties and improve learning and memory
- Reduction or delay of neurodegenerative disorders linked to age and cognitive impairment
Berries abundant in antioxidants that can improve brain health include:
Seeds and nuts
A plant-based source of healthy fats and proteins is nuts and seeds. It could be beneficial for the brain to consume more nuts and seeds since these foods contain omega-3 fatty acids and antioxidants.
In older years, higher average nut consumption is correlated with improved brain function. Nuts and seeds are also rich sources of vitamin E, an antioxidant that protects cells from free radicals causing oxidative stress. Your brain can be subjected to this type of oxidative stress as a
person ages and vitamin E can also promote brain health in the elderly.
Nuts and seeds containing the largest concentrations of vitamin E include:
- The Seeds of the Sunflower
Another way to benefit from the effects of vitamin E is to consume whole grains, with these grains being a good source of the vitamin.
Foods that are whole-grain include:
- brown rice
- bulgur wheat
- whole-grain bread
- whole-grain pasta