foods for brain health | 9 best foods for brain health
In this article, you will get detailed information about foods for brain health, nutrients for brain health, and foods for brain-boosting.
|foods for brain health
foods for brain health | 9 best foods for brain health
As you all know, staying healthy is a symbol of a good lifestyle. A nutritious diet makes us physically strong and also protects us from diseases. But a nutritious diet is necessary for the body as well as mental well being. The right diet plays an important role in protecting us from psychiatric disorders
like depression anxiety etc. As we age, our brain cells start getting destroyed and the brain starts shrinking. Due to which our memory starts getting weak. This happens in most cases to old people, but now children and young people are not untouched by this problem. The main reasons for memory loss in children and young people are eating disturbances, study pressure, depression and lack of sleep, etc.
Our 20% brain is made up of essential fatty acids like omega-3 and omega-6. Because the body cannot make these itself, it is necessary to provide these nutrients to the body through diet. In addition to these, it is necessary to have a diet rich in vitamin B and carbohydrates for a sharp mind. Oilseed foods are also beneficial for the brain.(1, 2)
Essential nutrients for brain health
1 – Omega-3 and Omega-6
Omega-3 and omega-6
are a type of fatty acids that convert food into energy in the body and are also beneficial for the brain. It improves the secretion of pleasure-giving hormones such as dopamine
serotonin and endorphins. It is mainly found in fish, walnuts, cashews, almonds, peanuts, leafy vegetables, eggs, and meat. (3
2 – Complex carbohydrates
Complex carbohydrates are sugars that include fiber and starch. This carbohydrate is found in all kinds of vegetables especially potato and sweet potato and grains like brown rice etc. These foods release glucose slowly in our bodies because they have a low glycemic index
. Consuming complex carbohydrates helps us to keep our mood stable.
3 -Vitamin B
These vitamins convert food into energy. They are also helpful in the creation of some elements of our brain, vertebral columns, and nerves. Vitamin B is mainly found in green vegetables, legume vegetables, bananas, and beetroot. Eating a diet that is high in vitamin B, vitamin B-12, and folate means that you will avoid depression to a large extent.
4 – Antioxidants
The presence of antioxidants eliminates free radicals in the body, therefore the substances in which antioxidants are found more are better for our mental health. Antioxidants are generally found in fruits and vegetables with a bright green, red-orange color.
9 Best foods for brain health
1 – Fish
Fish is called brain food. Since it is rich in omega-3 fatty acids and nutritious fats, which works to increase brain cells and accelerates the brain. This not only sharpens the brain but also proves extremely helpful in keeping your skin young. Salmon fish is a great source of omega 3 fatty acids that protect against Alzheimer’s. ( 4, 5, 6, 7
2 – Dark Chocolate
Dark chocolate has many antioxidants that are essential for the body and brain. Dark chocolate is also very beneficial for the brain. The flavonoids
found in dark chocolate improve blood circulation in the brain. (8
, 9, 10, 11
3 – Whole grains
The carbohydrates, fiber, vitamins, and minerals present in whole grains
are very beneficial for our body. Consuming them reduces the risk of stomach cancer and high blood pressure. Whole grain contained fiber in abundant quantity. Wheat, sorghum, millet, brown rice contain essential vitamins and fiber that make the brain sharp.
4 – Walnuts
Not only is the texture of walnuts similar to our brain, but it is also very good for maintaining mental health. The omega-3 fatty acids present in walnuts make the nervous system function properly. Eating walnuts open the nerves of the brain and improve memory power. (12
, 13, 14
5 – Pumpkin Seeds
Pumpkin is a very beneficial vegetable, while its seeds are also full of nutrients. The omega 3 and omega-6 present in pumpkin seeds help keep the brain healthy. Omega-3 fatty acids are very beneficial in brain development and memory. Nutrients like vitamin B, vitamin E, and zinc are found in pumpkin seeds. Pumpkin seeds also contain magnesium which keeps the brain calm and helps to relieve stress. (15
6 – Cinnamon
Several types of research have shown that cinnamon intake increases mental alertness. It improves work related to meditation, memory, and working memory. Cinnamon oil is very beneficial in increasing memory. It lowers cholesterol and makes the brain sharp. It reduces stress by cooling the brain. Cinnamon protects the body from many neurological disorders by reducing inflammation of the internal tissues of the brain. Cinnamon is great medicine for Alzheimer’s
7 – Cashew
Cashew is a cholesterol-free fruit, which reduces the risk of heart diseases. Cashew contains plenty of brain booster zinc and magnesium. Apart from this, it contained plenty of protein, potassium, fiber, vitamin E, and vitamin B. The beta carotene
present in it decreases the risk of depression and increases memory.
8 – Linseed
If you want to keep your mind and body fit and healthy, then regularly consume linseed. Given its properties, the World Health Organization has given linseed a superfood status. This omega-3 fatty acid is rich in lignin, protein, and fiber. Omega-3 is necessary to keep all the vital organs of the body healthy. Such as the heart, brain, nervous system, digestive system, etc. Linseed is rich in protein. Regular intake of Linseed stimulates the mind.
9 – Lentil
Lentil pulses are rich in vitamin B, thiamine, vitamin B-6, and iron, which are very beneficial for the brain. It helps to increase memory by focusing.