A healthy diet is essential for our physical and mental well-being. While we know that protein is good for our muscles and vegetables are good for our skin, many of us are unsure of how we can boost our mental well-being through food. We take a look at 15 brain-boosting foods that you never knew about:
Fatty Fish
Fatty fish, like mackerel, salmon, and tuna, contain omega-3 fatty acids. These acids, a type of polyunsaturated fat, support memory, learning, and concentration. In addition to being essential for brain function, Omega-3 may help protect against heart disease, stroke, and dementia.
Eggs
Egg yolks are a concentrated source of choline, a vital nutrient for brain development and function. While more research is needed, some studies suggest that higher choline intake may be associated with a reduced risk of age-related cognitive decline and dementia.
Berries
Berries, such as blueberries, raspberries, and strawberries, contain antioxidants, which help fight inflammation and improve communication between brain cells. The antioxidants in berries protect the body from toxins and free radicals (harmful molecules), stopping a build-up that could lead to severe illnesses, such as Alzheimer’s.
Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are all rich in healthy fats, protein, and vitamin E, which nourish brain cells and improve cognitive function. If you suffer from low mood or mood swings, eating seeds can help regulate your mood. As they also help with blood pressure, you can see a reduction in the severity of hot flashes during menopause. The aminobutyric acid found in pumpkins can help combat stress.
Dark Chocolate
If you’re a chocolate lover, you’ll love finding out that dark chocolate is over 70% cocoa and can improve brain function. Flavanols in dark chocolate improve blood flow to the brain and boost cognitive function.
Leafy Green Vegetables
Leafy vegetables such as kale, spinach, and collard greens are loaded with vitamins K and E, which are great for brain health. These vitamins protect brain cells from damage and promote cognitive solid health. Leafy greens are also loaded with antioxidants, which help protect brain cells from damage, particularly after an illness.
Whole Grains
Instead of white bread and pasta, you should opt for brown rice, quinoa, and whole-wheat bread and pasta. Whole grains are better than refined grains, providing sustained energy and improving daily focus. Additionally, the fiber in whole grains helps regulate blood sugar levels, which can keep brain fog at bay and improve concentration.
Avocados
While high in calories, this creamy fruit is an excellent source of healthy fats, fiber, and vitamin E, contributing to better memory and cognitive function. These monounsaturated fats may help protect glial cells in the brain, which supports the function of brain cells and improves overall brain health.
Yogurt
Plain yogurt with live and active cultures is one of the best probiotic foods. Probiotics can improve cognitive function and even elevate mood. An imbalance in gut bacteria) has been linked to various health problems, including anxiety and depression.
Tomatoes
The lycopene in tomatoes is an antioxidant that protects brain cells from damage and may help prevent cognitive decline. Some research suggests that lycopene may also improve blood flow throughout the body and the brain. This increased blood flow delivers oxygen and essential nutrients to brain cells, potentially enhancing cognitive function and memory.
Broccoli
Our parents were correct when they told us to eat our greens, as broccoli is essential for good brain function. Like eggs, broccoli contains choline, essential for memory and learning. This superfood is also rich in sulforaphane, a bioactive compound that can boost brain power.
Beetroot
The nitrates found in beetroot can improve blood flow to the brain, potentially improving cognitive function and focus. Nitric oxide plays a crucial role in vasodilation, which is the widening of blood vessels that will improve blood flow and benefit the brain. Increased blood flow ensures a steady supply of oxygen, glucose, and other essential nutrients to brain cells, keeping them fueled and functioning optimally.
Green Tea
L-theanine is an amino acid found in green tea that promotes relaxation, which in turn helps us focus. This means green tea is excellent to drink in the office when we need our brain skills to work effectively. Studies suggest that L-theanine in combination with caffeine, also found in green tea, can enhance cognitive function. This powerful duo can improve alertness,
Water
The brain is 73% water, so staying hydrated is crucial for cognitive function. You should aim to drink eight glasses of water a day but more if you see signs of dehydration, such as dry skin and itchy eyes.
Coffee
In moderation, coffee can improve alertness, focus, and memory, giving us the extra spark we need some days. However, it would be best to be mindful of not drinking too much coffee, as it can make you anxious. It is also important not to rely on coffee so much that you skip sleep and fill up on caffeine to see you through the day.
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