16 Brain Foods that Must be on Your Diet

As they say, you are what you eat. You can significantly improve upon your health by just eating the right kind of foods. That includes your mental health. Having a sharp brain can come naturally. But for those who don't have it naturally, World Health Organisation's study shows that with the correct set of ingredients, you can increase your brain power by as much as 20% and that's a whole lot. There are foods that will help sharpen your brain, ward off dementia and Alzheimer's. What is more, your brain needs all the help it can get since it is the powerhouse of every other part of your body. It controls your heart rate and your breathing among many other body functions. That is why we have taken time to compile a list of foods which help boost your brain power and maintain an above average mental health. Do well, to incorporate them into your diet and those of your family.

Avocados

So many people underestimate this fruit especially because of the fat content. But the creamy texture inside the fruit is a monosaturated fat that does not affect the brain in any negative way. In fact, avocados are a power house for the brain with lots of benefits for your cognitive function. Avocados are rich in the vitamins needed for proper functioning of the brain. A single avocado fruit contains:

  • Vitamin C
  • Vitamin K
  • Vitamin E
  • B complex vitamins

It is also packed with tyrosin which helps in the production of dopamine which in turn helps the body in  building the mind's ability to stay focused for a period of time and also stay motivated.

Blueberries

Many studies have concluded that blueberries contain a significant amount of antioxidants which help the brain in dealing with oxidative stress. Apart from antioxidants, they are also rich in vitamin K and C and have a significant amount of fibre. Therefore, making it a habit to consume them on a daily basis improves concentration and general wellbeing of the brain cells. They have also been found to help protect some sensitive brain cells from free chemicals that can harm them. They are particularly essential for the building of stronger memory due to their anthocyanin content.

chocolate

Dark Chocolate

The flavonols contained in dark chocolates help in improving blood flow to your brain and in maintaining both your physical and psychological well-being. The improved blood flow to the brain provided by dark chocolates go on to prevent any form of memory loss. The compound  phenylethylamine, found in dark chocolates, particularly helps your brain. It is the same chemical your brain releases when you are feeling euphoric. At any rate, you should avoid consuming much of processed chocolate if you hope to gain the high brain functionality promised by them. Also, it is more efficient when you limit your intake to about an ounce or two a day.

Broccoli

Broccoli is one food that is known for it's cognitive benefit. The vitamin K and choline that are packed in the vegetable are essential if you are hoping to maintain or build sharp memory. In fact, they help protect the brain from most age-related mental conditions like Alzheimer's due to their folic acid content.  The lack of folic acid itself can lead to cases of depression. Therefore, it is in your best interest to make sure this vegetable finds its way into your diet. The vegetable is rich in vitamin C as well.

Turmeric

This ingredient which is a key component of the curry powder is both a potent antioxidant and an antiinflammatory compound. It is known to directly affect the cells of the brain making them much more functional. The active ingredient of tumeric is curcumin which help in fighting off such age related diseases like Alzheimer's by clearing the amyloid plaques which are indicators of the disease. The right amount of tumeric helps reduce depression. It achieves this through its boosting of the serotonin and dopamine levels in the brain that affects a person's mood.

Dark Leafy Greens

Dark leafy greens aid in boosting brain functionality and fighting off dementia and every other aging related conditions. The folate and phytochemicals packed in these dark leafy greens are what you need to lower your risk of any mental decline. It is not surprising that folate deficiency is a hallmark of depression and mental impairment. One of the best ways to reap their benefits is to make them into smoothies.

Nuts

Vitamin E is the main ingredients in nuts. The higher vitamin level in your body the less likely it would be for you to fall to any mental decline when you are growing old. Why it is easy for you to introduce them on your diet and get your children to easily love them is because their is a variety of them which include:

  • Flaxseeds
  • Sesame
  • Sunflower
  • Peanuts
  • Walnuts
  • Hazelnuts
  • Cashew nuts, and so on.

Beets

Beets are some of the most powerful brain boosting foods you will ever encounter. They are particularly great for a good memory power. It contains some amount of nitrates which help in increasing blood flow to the brain which improves the functioning of your memory. They are perfect for inhibiting any inflammation to your brain and every kind of brain swelling. Beets help in freeing the blood of toxins thereby reducing chances of cancer.

Fish

Fishes like salmon are excellent for maintaining adequate mental health. They are rich in omega-3 fatty acids which keep your brain functioning smoothly. Consuming salmon and tuna everyday have been known to reduce the growth of the Alzheimer gene. A simple 4 to 6ounce serving per week is enough to provide you all the nourishment you need from them for a healthier living.

Whole grains

Whole grains are popular because they help in maintaining a healthy heart. They are able to do this because they are helpful in boosting blood flow which is essential to the brain. The glucose contained in them provide your brain with energy which promotes healthy brain function. Glucose also helps keep your mind sharp once they are inside the bloodstream.

Conclusion

A weak memory and lack of focus especially in children contributes to worsening the condition of the brain.  But foods containing vitamins and minerals are effective in boosting brain power and protecting it from common mental impairments without possessing any side effect.

 

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