Your brain is crucial as your body’s control center and is in charge of maintaining the function of your heart and lungs and your ability to move, feel, and think. Consuming particular foods can therefore support your brain’s optimal functioning. Let us look at them:
Fatty fish
Fatty fish frequently tops the list of meals associated with brain function. Salmon, trout, albacore tuna, herring, and sardines are some of the species in this category that are rich in omega-3 fatty acids. Most of the fat in your brain—about 60%—is omega-3 fatty acids.
Your brain requires omega-3 fatty acids to create brain and nerve cells. It is easy to see why the best supplements for memory contain omega-3 fatty acids. Additionally, omega-3s might prevent Alzheimer’s disease and reduce age-related mental decline.
Blueberries
Numerous health advantages of blueberries exist, some of which are notably beneficial to the brain. Anthocyanins, a class of plant compounds with anti-inflammatory and antioxidant properties, are present in blueberries and other berries with vivid colors.
Antioxidants combat oxidative stress and inflammation, two factors that can speed up the brain’s aging process and cause neurodegenerative illnesses. According to research, some antioxidants in blueberries build up in the brain and enhance communication between brain cells. According to an analysis of 11 studies, blueberries may aid younger and older people with memory and other cognitive functions.
Broccoli
Broccoli contains a lot of potent plant substances, such as antioxidants. A 1-cup (160-gram) serving of cooked broccoli has more than 100% of the vitamin K Recommended Daily Intake (RDI). The formation of sphingolipids, a type of fat tightly packed inside brain cells, depends on this fat-soluble vitamin.
Higher vitamin K intake has been associated with enhanced memory and cognitive function in a few trials of older persons. In addition to vitamin K, broccoli has several other substances with antioxidant and anti-inflammatory properties, which may help shield the brain from harm.
Turmeric
The turmeric compound curcumin, found to pass the blood-brain barrier, can enter the brain directly and benefit the cells there in the following ways:
- Possibly suitable for memory. Alzheimer’s patients who use turmeric may see memory improvements. Additionally, it might assist in removing the amyloid plaques that characterize this illness.
- It helps with depression. Serotonin and dopamine are both elevated by curcumin, which elevates mood. When used with conventional treatments, curcumin may help persons with depression and anxiety symptoms.
- It encourages the development of fresh brain tissue. Curcumin increases the brain-derived neurotrophic factor, which helps in the growth of brain cells. More research is required, but it might help prevent age-related mental decline.
Coffee
Lastly, caffeine and antioxidants, the two major components of coffee, can boost brain health. Coffee’s caffeine has several advantageous benefits on the brain, including:
- Increased awareness: caffeine keeps your brain attentive by blocking the chemical messenger adenosine, which makes you feel drowsy.
- Mood improvement: caffeine may increase dopamine and other “feel-good” neurotransmitters.
- More focus. In one study, participants who took a cognitive test reported feeling more focused and alert after consuming caffeine.
Long-term coffee use is also associated with a lower risk of neurological conditions, including Parkinson’s and Alzheimer’s.