Introduction
The human brain is a complex organ. It controls various actions and reflex that happen in our body, like thoughts, emotions, temperature, pain, happiness, gratitude memory, sadness, hunger, vision, motor skills, sexual drive, vision, concentration and breathing.
The brain also coordinates with the spinal cord, which makes up the central nervous system. The brain weighs about 3 pounds for an adult, which is made up of 60% fat, and the remaining 40% is a combination of carbohydrates, water, proteins and salts.
The brain also contains:
- Blood vessels and glial cells help in brain functions.
- Homeostasis.
- Myelin formation.
- Cleaning up the debris.
They work together to build neurons and protect the brain from any structural damage.
The foods that we eat play a major in brain functions. Certain foods help to improve brain functions and concentration. These foods are discussed below.
12 foods to boost brain function
Oily fish
Oily fish promotes brain functions. Fish contains omega-3 fatty acids that can prevent certain age-related mental conditions like Alzheimer’s.
Onega-3 fatty acids are also linked to reducing the effects of depression and certain brain impairments. Fish is a very good choice of food for brain function.
Dark chocolate
Dark chocolate contains flavonoids that help to improve the cognitive functions of the brain. Among foods that promote brain health, dark chocolate has the highest flavonoid content.
A person can consume 30-60 grams of dark chocolate per day. Unlike milk chocolates, dark chocolate does not add calories and also contains more health benefits.
So, you can have a healthy alternative for your chocolates. Dark chocolate contains about 70% of cocoa, and the consumption of dark chocolate can improve verbal episode memory in healthy adults, according to a paper published in NCBI.
Berries
Consuming berries have many health benefits, and one such food is suitable for the brain. Berries have antioxidant and anti-inflammatory properties.
So consuming berries can reduce oxidative stress on the brain. The antioxidants have also been found to improve communication between cells.
Berries can be added to your cereal or consumed as smoothies which can satisfy your taste buds and improves brain function.
Nuts and seeds
Nuts and seeds can be a healthy alternative for your crunchy-fried snacks. According to a paper published in NCBI, people who consume nuts have a sharper memory than those who do not.
Nuts contain healthy fats that can reduce the risk of heart-related problems. Nuts are rich in vitamin E and antioxidants that have a positive effect on the brain.
Whole grains
Whole grains like barley, quinoa and barley are rich in vitamin B and antioxidants. These nutrients reduce the inflammation in the brain cells and improve memory.
Coffee
Most of our day starts with coffee. Who can say no to a hot cup of coffee that have benefits? Drinking coffee in the morning not only wakes you up but also regulates brain functions. It improves alertness and sharpens concentration.
However, overconsumption of coffee can have negative effects. So, limit your coffee to two cups per day.
Avocados
Avocados are high in folate, which helps to improve brain function and prevents any formation of brain tangles that can cause Alzheimer’s. Avocados are rich in potassium which helps to reduce blood pressure.
Peanuts
Peanuts are easily available, and when it comes to brain foods, they stand out. It contains niacin and vitamin E. These nutrients protect the brain from structural damage and age-related brain diseases. Peanuts are packed with protein and are the best option as superfoods.
Eggs
Eggs are a healthy option for the brain. The egg yolk contains choline which improves the communication between brain cells. The egg contains lutein which helps in the development of the brain in children.
Broccoli
Broccoli is rich in antioxidants, glucosinolates and flavonoids. The body breaks down glucosinolates into isothiocyanates. These compounds reduce the risk of neurodegenerative diseases.
Kale
Kale contains iron, vitamin B6 and folate. These nutrients are important for the production of molecules like serotonin and dopamine. It is evident that kale is a food that promotes brain health.
However, kale should not be consumed in large quantities. It contains a molecule called progoitrin that can interfere with thyroid function. It blocks the iodine required for the production of thyroid hormone.
Soy
Soy is good for memory. Soy foods play a major role in short-term and long-term memory. It improves mental flexibility in both men and women.
Benefits of brain foods
The foods that are good for the brain have certain benefits and are listed below.
Protect your heart
Foods like kale, spinach and broccoli improve heart functions. They contain folate, vitamin K, lutein and beta carotene.
Protect your blood vessels
Green leafy vegetables, spinach and kale, help protect from certain blood vessel diseases. Beet juice and turmeric contain antioxidants like vitamin C and curcumin that can protect blood vessels from certain diseases.
Conclusion
Foods like eggs, peanuts and coffee can be included in the daily diet and will not require any supplements. They are easily available and also have many health benefits.
