Genes play a major role in how our body and brain function. Some people are just gifted with better genes and hence have a sharper memory. But even the best of the genes will underperform if you don’t supplement your brain with the right food. When considering what to eat for brain health and functioning, not all foods are created equal. There are certain foods that are better and healthier. These are known as “brain foods” and have been marketed as such.
Below we’ve listed the 15 best brain foods that help you support healthy brain function.
- Fat-rich Fish
Fish is not only delicious; they’re also good for brain health. Especially the fat-rich fish species like salmon, mackerel, tuna, and sardines are packed with omega-3 fatty acids. These acids help build the membrane around the cells of your body. Thus, they tend to improve the neuron structure.
A study conducted by Daniel G. Amen and the team concluded that people with higher levels of omega-3 fatty acids in their body have higher blood flow in their brain. These are further linked with sharper memory, better cognition and thinking ability. So safe to say fish is perhaps the best brain food.
- Dark Chocolate
Who doesn’t like to eat chocolates? By eating dark chocolate in particular on a regular basis, you can improve your cognition ability. Dark chocolates are made from cocoa, which is rich in flavonoids. Flavonoids are a type of antioxidant that is important for maintaining brain health. Furthermore, they also contain an antidepressant called serotonin. It helps elevate the mood and help you feel better.
- Coffee
If you’re a regular coffee drinker, then you’re benefiting your brain as well. That’s because of the compound caffeine present in it.
Caffeine is known to aid the brain in the following ways:
- Increased alertness by blocking adenosine, the compound that makes you sleepy.
- Elevating mood because of serotonin.
- Sharpened concentration throughout the day.
However, you should be wary of excessive coffee consumption, which can have several side effects.
- Green Tea
Caffeine is not only found in coffee, it’s also found in abundance in tea leaves. By consuming green tea, you can get the required amount of caffeine each day to improve your brain functioning.
Besides that, green tea also contains L-theanine, an amino acid that increases the frequency of alpha waves. Other compounds like polyphenols and antioxidants can reduce the risk of brain diseases like Parkinson’s and Alzheimer’s.
- Different types of Berries
Berries like strawberries, blueberries, bilberries, raspberries have one thing in common. They’re rich in antioxidants and other brain benefiting compounds.
A medical review looked at the effects of antioxidant compounds of berries on the brain, and concluded the following:
- It improves communication between the neurons
- Reduces inflammation and oxidative stress in the brain
- Aids in brain plasticity
So include a few berries every day in your diet for a healthy brain.
- Nuts and Seeds
Omega-3 fatty acids are present in certain nuts and seeds as well. But that’s not all that they have on offer. Nuts and seeds of certain plants are rich in antioxidants and Vitamin E.
A research conducted by Jacqueline O’Brien and the team concluded that regular intake of nuts like hazelnuts and almonds can better brain function among older people. Two seeds, in particular, sunflower seeds and pumpkin seeds, are beneficial for brain health. So incorporate them into your diet as well.
- Turmeric
Just like most other foods on this list, turmeric has antioxidant and anti-inflammatory properties. So they can benefit brain functioning, cognition, and help generate newer brain cells.
Curcumin, the compound found in turmeric, is beneficial to treat Alzheimer’s disease.
- Avocados
The health benefits of Avocados have been known for ages. Because they’re rich in monounsaturated fat, they reduce the rate of cognitive decline, which is a natural process. So your brain will stay young as you age and keep functioning at its peak.
- Broccoli
Not many people are fond of eating broccoli. But then you’ll be missing out on its brain-benefiting properties.
Broccoli has a compound called glucosinolates, which are further broken down by the body to isothiocyanates. These prevent neurodegenerative diseases and improve your brain health.
- Oranges
Oranges are rich in Vitamin C. And Vitamin C has is a key compound in improving an aging brain. It’s also a powerful antioxidant that helps repair brain cells.
Regular consumption of oranges also leads to a stronger immunity system. So grab a few oranges or have orange juice regularly.
- Eggs
Eggs are known for being a high source of protein, but they’re also a good source of folate, choline, vitamin B6, and vitamin B12.
Choline, in particular, helps in the production of acetylcholine, which is a neurotransmitter responsible for memory and mood. Eggs are a great way to get the choline inexpensively.
- Kale
Kale is similar to broccoli, in that they both are rich in glucosinolates. Many consider kale as a super-food with many health benefits. These leafy green veggies are beneficial for your brain health as well.
- Sage
Sage is a herb that can significantly improve your brain over the long run. Known as common sage, garden sage, and culinary sage are among its other names. It is loaded with essential vitamins and minerals. The high amount of antioxidants also treats psychotic diseases like Alzheimer’s disease.
- Whole-grain Oats
Whole-grain foods make a great breakfast option. Whole-grain oats are loaded with healthy carbs and glucose that fuel your brain. Oats also contain vitamin B, iron, magnesium, which all contribute to a healthy brain.
- Soybeans
Soybeans are rich in polyphenol antioxidants. As already mentioned, they help improve a degrading brain and improve cognitive ability. So have a good amount of soybeans, soy sauce, tofu, and other soy products in your diet.
Conclusion
The foods listed above are the best brain food and ideal for any age group. Unless you have a particular allergy to any of the products, you should include them regularly in your diet. Avoid sugar and saturated fats which can damage brain cells and hinder the brain’s ability to function.
