The external and internal condition of our body depends on what we eat. We all know that, right? But choosing the right foods to keep the health and performance of the brain, the most important part of the body? The brain controls all of our actions, gives us the ability to think and feel, and helps form memories. Basically, the brain controls everything that makes us human from flesh and blood.
As we age, our brain performance naturally declines. Special care is required. Before knowing which foods are most effective in boosting brain performance, let’s understand what brain-friendly foods actually mean.
What is brain food?
Foods rich in antioxidants, good fats, vitamins and minerals are known as brain food. These foods give energy to our brain, keep brain cells alive, keep diseases like memory loss away.
Now the question may arise in the mind, how exactly does the food that goes into the stomach work on the brain? Brain foods produce certain hormones and neurotransmitters in our gut that go directly to our brains to affect our cognition, memory formation and ability to focus.
In a study conducted by Harvard Medical School, 27,860 participants from forty different countries were followed for five years. It found that those who ate brain-enhancing foods had a 24 percent lower risk of cognitive decline than those who did not. So, without delay, let’s know about these magical foods that are effective in increasing brain performance.
nuts
Omega-3 fatty acids are very important ingredients in improving brain performance. Which is found in higher amounts in almonds. In an article published in Research Gate, nutritionist KL Kumawat recommends starting the day by eating two almonds and two walnuts to keep the brain fresh throughout the day.
Dark chocolate
What? The heart was happy after hearing the name of chocolate? A dark chocolate contains 70% cocoa and is an excellent source of antioxidants. “Dark chocolate helps improve blood flow to the brain,” says nutritionist Chris Gunaraj in a 2022 article in Healthline magazine. So he recommends eating dark chocolate daily to boost brain performance.
Green vegetables
In January 2018, the National Library of Medicine conducted a study on increasing brain performance with eating different types of vegetables. The results show that certain dark green vegetables like spinach, kale, broccoli are the most effective in boosting brain performance.
Broccoli
Broccoli contains nutrients like omega three fatty acids, flavonoids, iron, vitamin-E etc. According to NCBI (National Center for Biotechnology Information), these nutrients are very effective in enhancing cognitive function and performance.
Spinach
Spinach is a storehouse of vitamin E. Cooked spinach contains 25 percent of our daily requirement of vitamin E, which helps boost our memory.
tomato
Tomatoes are a source of an antioxidant called lycopene, which prevents rapid cell damage. Adding tomatoes to your daily diet helps in improving brain performance and reducing memory loss.
A variety of seed-based foods
Seed foods are good sources of vitamin E. Research has shown that vitamin-E helps reduce memory loss. Pumpkin seeds, sunflower seeds, sesame seeds, chia seeds etc. are notable among these seeds. So don’t forget to eat an ounce of seeds per day to boost brain performance.
fruit
There are very few people who do not like to eat fruit! Fruits are an excellent source of various vitamins and minerals. Let’s know about some fruits that are beneficial in increasing brain performance.
apple
A study done in 2006 shows that apples contain a type of antioxidant called ‘quercetin’ which reduces the rate of cell death, reducing the risk of all diseases caused by neuron inflammation. Apple juice has even been linked to higher levels of neurotransmitters in the brain, which help improve memory and boost brain performance.
Vitamin C fruits
Fruits rich in vitamin C help to improve memory. Fruits like orange, pomegranate, kiwi, jam etc. are notable.
egg
According to a research paper published in ‘UCLA Health’, eggs contain choline, vitamin B12, protein that refreshes nerves. Choline in particular is the most effective ingredient in ensuring normal brain structure and performance.
Oats
Oats are another important food for increasing brain function. Oats contain vitamin E, B complex and zinc. Oats have a great role in controlling memory loss.
Oily and marine fish
We all eat fish, but do you know that eating oily fish is particularly beneficial for increasing brain power? Other marine fish are notable including roe, tilapia, sardine, tuna.
Tea, coffee and other caffeinated beverages
According to Jonathan Partel, a nutritionist at Lenox Hill Hospital in New York, green tea and black tea and coffee are particularly beneficial for the brain. L-theanine, an amino acid present in tea, increases concentration.
Foods harmful to the brain
Not just eating, but also eliminating certain foods that are important for the brain. For example, cutting out processed foods that contain saturated fat, trans fat, excess salt and sugar will keep the brain functioning intact.
last word
Hopefully by now we have learned about all the foods that are effective in increasing brain performance. Along with these foods, we can make our brain more functional by doing regular exercise and meditation, stimulating the mind, overcoming anxiety, getting enough rest and spending time with family.
