Foods for the Brain

Rose May Pimentel in Health

Nov 01, 2020 • 2 min Read

Our brain is one of the most important organs in the body, without it we can do nothing. Nutrition plays a vital role in brain functions. As the saying goes, you are what you eat.  Eating a brain-boosting diet can support both short and long-term brain functions.

Here are some foods to eat to keep your brain healthy and improve specific mental tasks, such as memory and concentration, and reduce the risk of diseases, from Healthline:

1. Fatty Fish

Fatty fish is a rich source of omega-3s, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting you against brain decline. This type of fish includes salmon, trout, and sardines.

2. Coffee

Coffee can help boost alertness and mood. It may also offer some protection against Alzheimer’s, thanks to its caffeine and antioxidants.

3. Blueberries

Blueberries are packed with antioxidants that may delay brain aging and improve memory. Try sprinkling them on your breakfast cereal or adding them to a smoothie.

4. Turmeric

Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. In research, it has reduced symptoms of depression and Alzheimer’s disease. To reap the benefits of curcumin, try cooking with curry powder, adding turmeric to potato dishes to turn them golden, or making turmeric tea.

5. Broccoli

Broccoli contains several compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K.

6. Pumpkin seeds

Pumpkin seeds are rich in many micronutrients that are important for brain function, including copper, iron, magnesium, and zinc

7. Dark chocolate

The flavonoids in chocolate may help protect the brain.  Studies have suggested that eating chocolate could boost both memory and mood.

8. Nuts

Research has shown that eating nuts can improve markers of having a healthy heart that is linked to having a healthy brain. Nuts contain a host of brain-boosting nutrients, including vitamin E, healthy fats, and plant compounds.

9. Oranges

Oranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals. You can also get excellent amounts of vitamin C from bell peppers, guava, kiwi, tomatoes, and strawberries.

10. Eggs

Eggs are a rich source of several B vitamins and choline, which are important for proper brain functioning and development, as well as regulating mood. Egg yolks are among the most concentrated sources of this nutrient.

11. Green tea

Green tea is an excellent beverage to support your brain. Its caffeine content boosts alertness, while its antioxidants protect the brain and L-theanine helps you relax.

Incorporating these foods into your diet can help your memory and cognitive function at any age. Keep your grey matter happy and healthy! And take note that a brain-boosting diet will also provide many benefits for the entire body.

Stay healthy and safe!