Brains are the powerhouses of our bodies. Without an active brain, one cannot think of surviving. Be it speech or cognition, hearing or thinking everything is controlled by our brains. Our memory helps us to remember every detail of important things. Recognizing people in our day-to-day life is also possible because of the brain. It is, therefore, essential to feed our brains properly to help them keep ticking.
Foods That Helps To Keep Brains Active
The most common cause of memory loss is old age, although many other factors can be responsible. To keep our brains young and going, we can give them nourishment through good and healthy food. Fortunately, there are a number of options that can keep our brains healthy and boost memory. Such food usually contains antioxidants (flavonoids or Vitamin E), B vitamins, healthy fats, and omega fatty acids.
Fatty fish – Fatty fish like salmon, mackerel, trout, tuna, herring, and sardines are enlisted as the number one source of omega-3-fatty acids which is an essential fatty acid needed by the body, especially our brain. About 60% of the brain fat is composed of this of which 50% belongs to the omega-3 fatty acids. These particular fatty acids have been linked with good memory and learning capabilities. The fatty acids are used to build the nerve cells and hence, lack of it can cause learning impairments.
Berries – Deep-colored berries like strawberries, blueberries, blackcurrants, and mulberries are rich in anthocyanins that have anti-inflammatory and antioxidant properties. These prevent the brain from aging and other neurodegenerative diseases. They help to improve communication between the nerve cells helping in memory.
Broccoli – These greens are rich in antioxidants and Vitamin K, which are necessary to build one of the essential fats of the brain, the sphingolipids. While the antioxidants help to prevent brain degeneration, Vitamin K is said to improve cognitive powers and memory.
Nuts and seeds – Nuts, especially walnuts are related to good memory and a healthy brain. The omega-3 fatty acid-rich nuts help in maintaining a sharper brain. Vitamin E, fats, and antioxidants present in nuts have beneficial effects on the brain. Seeds like sunflower and flaxseeds are also said to help maintain good brain health.
Dark chocolate – Chocolate can be a tasty yet healthy option for boosting one’s brain, but of course, not the milky options. 70% dark ones or chocolates with a higher content of cocoa are considered good as they contain flavonoids, caffeine, and antioxidants that help in boosting memory. Studies reported that these flavonoids can help in learning and even slow down the effects of age-related memory loss. Chocolates are also said to uplift mood.
Eggs – This is a power-packed food source that has many health benefits and is recommended to consume one every day. Being rich in Vitamin B6 and B12, folate, and choline, eggs can be an excellent source for brain health. Choline is essential for manufacturing acetylcholine that is necessary for proper transmission of nerve impulses and hence, improves mental functions.
Coffee and green tea – Beverages like coffee and green tea contain a good amount of caffeine that helps to boost brain functions. The caffeine in both can increase alertness, sharpen concentration, and uplift mood. Caffeine can help in reducing age-related mental problems and neurological disorders like Parkinson’s and Alzheimer’s. The L-theanine present in tea is said to increase the activity of GABA that makes one feel stress-free and relaxed. Also, antioxidants and polyphenols present in both drinks help in keeping the brain young and improve memory powers.
Whole grains – Whole grain food like brown rice, oatmeal, bulgur wheat, and whole-grain bread, and pasta have ingredients that help to boost the healthy growth of brain cells.
Foods That Are not so good for your brain
Well, green vegetables and colorful fruits, hard nuts, and fatty fish, all included in the list. But does your platter also consist of sugary food items, refined carbs, Trans fats, food that is highly processed, artificial sweeteners, or alcohols? Then, you surely need to change the habit. These food items can have a negative impact on your brain health.
There are indeed a number of food sources that can boost one’s memory. From colorful fruits, vegetables, and nuts to non-veg items like eggs and fish. All these contain a plethora of nutrients to make the brain healthy and keep its cells young and growing. However, there are also many wrong choices that can totally put everything upside down. So be careful and choose what is best for your brain.