The brain is one of the most important organs in the body. It is called the command center of the body. Whether you are a student studying for exams, an executive working on a project or an athlete preparing for your competition, peak cognitive health is important to ace these challenges. There are several tips and tricks that can help you improve your brain health and sharpen your memory. A healthy diet is one of them. In this blog, we will discuss the
12 Best Brain Foods:
1. Fatty Fish
Fatty fish is the best food for brain health due to their high omega-3 content. Fatty fish such as salmon, trout and tuna are excellent sources of omega-3 fatty acids and should be part of your regular diet. 60% of your brain is made up of fats and almost half of that is omega-3 fatty acids. Omega-3 fatty acids help the brain to produce new nerve cells. They are also important for learning and memory.
Omega-3 fatty acids also help to slow down age related mental decline. Grey matter is an important part of the brain. It controls decision-making, memory, and emotion. Studies suggest that people who regularly eat fish tend to have more gray matter in their brains (1).
Studies have also found that lack of omega-3 causes cognitive impairments and depression. Hence try to include fatty fish in your diet as much as possible.
2. Blueberries
Blueberries are small sweet, and nutritious berries packed with antioxidants, vitamins, and fiber. They can be enjoyed with smoothies, oatmeal, yogurt, salads, or as a snack. Blueberries provide anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants present in blueberries help reduce oxidative stress and inflammation, which can contribute to brain aging and neurodegenerative diseases. Some studies have also found that antioxidants in blueberries accumulate in the brain and help improve communication between brain cells (2).
3. Turmeric
Turmeric is a golden-colored spice derived from the Curcuma longa plant. In Indian history, turmeric has been used for thousands of years as both a culinary ingredient and a medicinal herb. Curcumin, which is the active ingredient in turmeric, can cross the blood-brain barrier, meaning it can directly enter the brain.
Curcumin enhances serotonin and dopamine levels, which can elevate mood. A study found that curcumin supplementation, combined with conventional treatments, could potentially reduce symptoms of depression and anxiety in diagnosed individuals.
Curcumin increases brain-derived neurotrophic factor (BDNF), a hormone promoting brain cell growth. It has the potential to slow down cognitive decline associated with aging (3). Curcumin also enhances memory in people with Alzheimer’s disease and potentially helps to remove amyloid plaques associated with the condition.
4. Coffee
Drinking coffee in the morning is just not good for starting your day fresh and full of energy. Drinking coffee also improves brain function. Caffeine, the main ingredient in coffee, has several positive effects on the brain. Caffeine helps to keep your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy. A study found that consuming caffeine resulted in improvements in attention and alertness among participants undertaking a cognitive test (4).
5. Broccoli
Broccoli is also an excellent brain boosting food. They are rich in antioxidants and Vitamin K. Consuming 160g of broccoli provides more than 100% of your daily Vitamin K requirement. Vitamin K is important to improve cognitive health. It helps to form sphingolipids, a type of fat that’s densely packed into brain cells (5).
Broccoli contains compounds like sulforaphane, which offer antioxidant and anti-inflammatory properties, potentially safeguarding the brain from any damage. Broccoli sprouts are particularly rich in sulforaphane. So next time you see broccoli on your plate don’t make any faces and remember it is good for improving your memory.
6. Dark Chocolate
Dark chocolate is made from cocoa solids, sugar, and sometimes cocoa butter, with little to no milk added. It contains 70% higher cocoa content compared to regular chocolate, resulting in a richer taste and lower sugar content.
Dark chocolate is rich in flavonoids, which have antioxidant properties. Some studies suggest that the consumption of dark chocolate in moderation may improve brain health and memory due to its flavonoid content (6).
7. Pumpkin Seeds
Pumpkin seeds are excellent memory boosting foods. They are rich in antioxidants and protect brain cells from the harmful effects of free radicals. Pumpkin seeds are also rich in several other nutrients which are important for brain health.
Pumpkin seeds contain zinc which is responsible for nerve signaling. Deficiency of zinc is associated with neurological conditions like Alzheimer’s and Parkinson’s. Magnesium, another important mineral found in pumpkin seeds, helps to improve brain health. Low magnesium levels are associated with many neurological diseases, including migraine, depression, and epilepsy. Iron present in pumpkin seeds helps to improve cognitive function (7).
The best way to consume pumpkin seed is to soak it overnight and then add it to your breakfast cereals or smoothies.
8. Eggs
Eggs are rich in protein and are a favorite food for bodybuilders and fitness enthusiasts. Eggs are not only good for muscle building they are also good sources of nutrients like vitamins B6 and B12, folate, and choline.
Choline is a vital micronutrient crucial for producing acetylcholine, a neurotransmitter important for mood and memory regulation. While the liver synthesises a small portion, obtaining choline from food is necessary to meet daily requirements. Increased choline intake might be associated with improved mental function and memory (8).
B vitamins help to slow the progression of mental decline in older adults by lowering levels of homocysteine, an amino acid that could be linked to dementia and Alzheimer’s disease.
Folate deficiency is linked to dementia and regular folate consumption can help minimise age-related mental decline.
9. Nuts
Nuts are nutrient-dense foods with high levels of healthy fats, protein, fiber, vitamins such as vitamin E and B vitamins, and minerals (including magnesium and zinc). These nutrients support overall health, including brain function.
The healthy fats, antioxidants, and anti-inflammatory properties found in nuts contribute to improved brain health by protecting neurons, enhancing cognitive function, and potentially reducing the risk of neurodegenerative diseases like Alzheimer’s. Regular consumption of nuts as part of a balanced diet is associated with better cognitive performance and brain health.
10. Oranges
Oranges are excellent brain foods. Oranges are an excellent source of Vitamin C. One medium size orange provides 83mg of vitamin C which is 92% of your daily value (DV). Vitamin C is very important to prevent mental decline.
One study found that more Vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed (9).
Vitamin C acts as a powerful antioxidant, reducing the harmful effects of free radicals on brain cells. Additionally, it promotes brain health during ageing and potentially protects against various conditions such as major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease.
11. Green Tea
Green tea is quite popular amongst health enthusiasts. Although many people drink green tea for weight loss, it is an important food that improves memory. Green tea contains caffeine which helps to boost brain function and improve alertness, performance, memory, and focus.
Green tea also contains an amino acid called L-theanine. This amino acid can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed (10).
Drink organic green tea early in the day or in the afternoon to boost your metabolism and improve your memory.
12. Beans
Beans are edible seeds or pods from various plants, rich in protein, fiber, vitamins, and minerals. They include varieties like black beans, kidney beans, and chickpeas. Beans can be incorporated into your diet by adding them to salads, soups, stews, wraps, or making bean-based dishes like chili, hummus, or bean burgers.
Beans are abundant in fiber, B vitamins, and omega fatty acids. Fiber promotes satiety and stabilizes blood sugar levels, enhancing concentration and memory. B vitamins facilitate the conversion of homocysteine into crucial brain chemicals like acetylcholine, crucial for memory formation. Omega fatty acids play a vital role in brain development.
Conclusion
Cognitive health starts to decline as you age so eating the right type of food is very important to keep your memory and attention sharp. Foods such as fatty fish, beans, eggs, green tea, nuts and blueberries are some of the best foods to improve brain function. These foods are versatile and can be easily incorporated into the diet. So, take your cognitive health seriously and start consuming these foods today!
FAQs
- What is the best food for the brain and memory?
Foods rich in omega-3 fatty acids, antioxidants, and vitamins, such as fatty fish, blueberries, nuts, and leafy greens, are considered beneficial for brain health and memory.
2. What improves memory fast?
Practices such as getting adequate sleep, regular physical exercise, maintaining a balanced diet rich in nutrients, managing stress levels, and engaging in cognitive activities can improve memory quickly.
3. Does milk increase brain power?
Milk contains nutrients beneficial for brain health, such as protein and vitamins, but there’s no direct evidence that it increases brain power.
4. What are the 5 brain killer foods?
Processed foods high in refined sugars and fats, artificial additives, excessive alcohol, sugary beverages, and foods high in trans fats are often considered detrimental to brain health when consumed excessively.