Of course, physical activity, socialisation, and intellectually-stimulating activities like puzzles or reading are crucial for the health of the brain, the foods we consume also play their role in maintaining our cognitive function.
To ensure your brain’s health is optimal, there are specific foods you need to add to your diet. Continue reading the article to learn the 8 must-eat foods for a sharp brain…
8 most Powerful Brain Foods
- Turmeric
This yellow spice is without doubt one of the most powerful herbs and foods in the world. Its main element, curcumin, possesses strong healing capacity and it can strengthen the immune system, fight off depression,better the digestion, and keep the heart healthy. It is also good for the brain. A lot of studies suggest that it can protect from Alzheimer’s by easing oxidative stress, destroying free radicals, and postponing the neuron degradation.In Alzheimer’s sufferers, it can enhance the memory and cognition.
- Dark chocolate
Dark chocolate is abundant in flavonoids, polyphenols,and numerous other beneficial antioxidants. It is also known to better the blood circulation and keep the heart healthy, as well as the mind. Namely, it was discovered that the flavonoids present in 70 percent of 100 percent dark chocolate penetrate the learning and memory areas of the brain and encourage the formation of new neurons. And, they better the blood flow in the brain. In one study, the individuals who consumed dark chocolate experienced better cognitive performance and lower age-associated cognitive decline.
- Pumpkin seeds
These seeds are abundant in vitamin K, thiamine, andfolate, as well as important brain minerals like magnesium. One cup of these seeds will supply you with 185 percent of the magnesium RDA. They also have copper and iron, two other essential brain minerals needed for good attention span, intelligence, and lower risk of neurological diseases.
- Sunflower seeds
Abundant in vitamin E and thiamine, these seeds are important for the brain’s health. According to studies, vitamin E betters the functioning of the brain, the cognition, and lowers the risk of dementia. They also contain tryptophan, an essential amino acid that is known to enhance the serotonin brain receptors. Serotonin is a hormone linked with mood and learning; low levels of it have been linked to cognitive problems.
- Coffee
Drinking one to two cups of plain, sugarless coffee per day is good for the overall health, especially for the brain. Its antioxidant sand caffeine are known to elevate alertness that betters the visual attention,passive learning, and reaction time. When moderately consumed, it can enhance the mood and minimise the chances for depression.
- Cruciferous veggies
Vegetables like Brussels sprouts, kale, and broccoli are abundant in vitamin K, an essential nutrient for the brain cell signalisation. This vitamin also plays a role in the creation of sphingolipids, a type of fat present in the membranes of brain cells. Newest data suggests that this vitamin can improve the memory in elderly. A diet rich in vitamin K may aid the reversal of impaired memory function.
- Nuts
Nuts are among the healthiest foods in the world and they contain a lot of important nutrients, including fiber, vitamins,antioxidants, protein, and phytochemicals that are good for the metabolism and the health of the heart. Moreover, it has been associated with improved cognition throughout life. Although all unsalted nuts are healthy for you when consumed in moderation, walnuts are the number 1 food for a sharp brain.
- Fatty fish
Seafood and shellfish are rich in omega-3s, potent foods for the brain. The best sources of these acids include tuna, mussels,salmon, herring, sardines, trout, and mackerel. They can better the fetal development in the womb; enhance the verbal intelligence, and visual recognition memory. Adults also benefit from consuming these acids. Some of the major advantages are higher attention, reaction, and cognitive performance. Omega-3s are also good for optimal mood and protection from negative brain effects associated with aging.
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