Brain Health
7 Superfoods for Boosting Your Brain Health
Ignoring brain health means putting the health of nearly all other organs at stake.
The master organ of our body, the brain, requires proper nutrition and care to function at its best. Our brain is a highly specialized, intricate organ that regulates every bodily function, including thought, memory, emotion, touch, motor skills, vision, respiration, temperature, hunger, and whatnot!
Simply put, ignoring brain health means putting the health of nearly all other organs at stake. In this article, let’s look at the foods that, according to scientific studies, are the best for supporting brain health. Let’s start!
Berries
Blueberries, blackberries, strawberries, and other berry fruits have been shown to affect brain health positively. They help prevent age-related memory loss and other changes, according to several research findings. Berries are the best food for brain recovery as well.
Berries alter the communication between brain neurons. These signaling alterations enhance cognition and motor function while reducing inflammation in the brain responsible for damaging neurons. Berries also have high levels of antioxidants, chemicals that shield neural cells from the harm caused by dangerous free radicals.
Dark chocolate
Due to its high flavonoid and theobromine content, dark chocolate is beneficial for improving brain function. Recent research has found that eating dark chocolate impacts working memory and focus, thus is a good brain food for studying.
Commercial chocolates may contain added sugar and other ingredients that make them dense in calories. However, pure cocoa is exceptionally nutrient-dense and a potent source of antioxidants, which can stop or delay the cellular damage caused by free radicals.
Long-term dark chocolate consumption has been shown to have protective benefits on neurocognition and behavior, including protection against age- and disease-related cognitive decline.
Kale
Copper, manganese, potassium, and vitamin C are all abundant in kale. In addition, it is a good source of vitamin B6, an antidepressant vitamin, and magnesium, a mineral that reduces anxiety.
Kale also has a lot of lutein, a naturally occurring pigment that cannot be produced by the human body and thus must be acquired through diet. In a research study, lutein supplements were given to the participants for six months, which enhanced their learning and visual memory.
Kale is also quite abundant in antioxidants, phytochemicals, and fiber content. It’s a therapeutic food for the brain and the gut — your second brain!
Avocados
How can we forget avocados while discussing foods that are good for our brain and memory? Regular consumption of avocados, abundant in monounsaturated fats, fiber, lutein, and other bioactive, increases cerebral lutein levels and is advantageous for brain health in many ways. They increase blood flow and oxygenation to your brain, which improves cognitive function. Avocados include beneficial unsaturated fats that maintain your brain cells’ membranes flexible and shield astrocytes, brain cells that support information-carrying neurons.
In an animal study, it was seen that monounsaturated fats enhance the brain’s capacity to control muscles in mice, even with deficient astrocyte activity. Fish oil, also evaluated in this study, did not offer the same advantages. Regular intake of avocado is also shown to prevent strokes brought on by high blood pressure, safeguarding the brain.
Eggs
Rich in nutrients, eggs generally contain several essential substances that have been shown to improve cognitive function. Tryptophan is highly abundant in eggs. In addition to enhancing performance on perceptual-motor, speed, and attentional tasks, tryptophan is a precursor to serotonin, a neurotransmitter whose decline is linked to depression, dementia, and cognitive decline in older adults.
Eggs also have lutein, which has been linked positively to improved cognition in attention and memory. Eating more eggs has been reported to improve overall cognition in several studies. Make sure you add these brain food snacks into your diet regularly.
Green-lipped mussels
Green-lipped mussels are well known for their unmatched anti-inflammatory activities. Anti-inflammatory omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are abundant in green-lipped mussels.
In addition, it’s an incredible source of eicosatetraenoic acid, an omega-3 fatty acid that is more potent than the ones previously mentioned. Along with these, mussels are also a great source of zinc, iron, selenium, and many B vitamins, which are crucial for improving brain function.
In a study including children with ADHD, a significant increase in attention and learning capacity was seen following supplementation with 150–200 mg of green-lipped mussels. Green-lipped mussel oil supplementation is observed to help with memory issues, such as Alzheimer’s or other cognitive impairments, according to research.
Walnuts
Ample evidence from animal and human research suggests that walnut consumption (1–2 g daily) can enhance cognitive performance while lowering the risk of other conditions like depression, cardiovascular disease, and type 2 diabetes, all of which are risk factors for the development of dementia.
Studies have shown that walnuts reduce oxidative stress not only by enhancing antioxidant defense but also by lowering free radical levels, reducing oxidative damage to neural tissues. Walnuts are a rich source of flavonoids, ellagic acid, gamma-tocopherol, and melatonin, which are all potent anti-inflammatory and antioxidant compounds that can improve brain function.
There we are! Which brain food are you planning to have regularly? Comment below, and we’ll suggest you the best brands!
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