Top 12 Best Foods To Boost Brain Function.

 

The foods we eat have a big impact on our brain structure and health. Eating a brain-boosting diet can support short- and long-term brain function.

The brain is an energetic *****, which uses 20 percent of the body's calories, so it needs good fuel to maintain concentration throughout the day.

The brain also needs certain nutrients to stay healthy. For example, omega-3 fatty acids help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which have been linked to neurodegenerative disorders such as brain aging and Alzheimer's disease.

This article explores the scientific evidence behind the 12 best brain foods.

1. Greasy fish

Top 12 Best Foods To Boost Brain Function.

Oil fish contain omega-3s, which improve brain health.

Fatty fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around every cell in the body, including brain cells. Therefore, they improve the structure of brain cells called neurons.

A 2017 study found that people with high levels of omega-3s had increased blood flow to the brain. Researchers have also found a link between omega-3 levels and improved cognitive or thinking ability.

These results suggest that eating foods high in omega-3s, such as oily fish, can improve brain function.

Examples of fatty fish with high levels of omega-3 are:

• Salmon
• Mackerel
• Tuna
• Hilsa
• Sardines

People can also get omega-3s from soybeans, nuts, flax seeds and other seeds.

2. Dark chocolate

Top 12 Best Foods To Boost Brain Function.

Dark chocolate contains cocoa, also known as cocoa. Cocoa contains flavonoids, which are a type of antioxidant.

Antioxidants are very important for brain health because the brain is exposed to oxidative stress, which contributes to age-related cognitive decline and brain disease.

Cocoa flavonoids are said to be good for the brain. According to a 2013 review, they can stimulate the growth of neurons and blood vessels in the parts of the brain involved in memory and learning. They can also stimulate blood flow to the brain.

Some research suggests that the flavonoid component in chocolate may reverse memory problems in snails. Scientists have not yet tested it in humans.

However, a 2018 study in humans supported the brain-boosting effects of dark chocolate. The researchers used imaging techniques to monitor brain activity after participants ate chocolate with at least 70 percent cocoa.

Researchers have found that eating this type of dark chocolate improves brain plasticity, which is important for learning and also provides other brain-related benefits.

3. Berries

Top 12 Best Foods To Boost Brain Function.

Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these can turn berries into good food for the brain.

Antioxidants help reduce inflammation and oxidative stress. The antioxidants in berries include anthocyanins, kefic acid, catechins and quercetin.

The antioxidant compounds in berries in the 2014 review had several positive effects on the brain, including:

Improve communication between brain cells

Reducing inflammation throughout the body

Increased plasticity, which helps to make new connections to brain cells, enhances learning and memory

Reducing or delaying age-related neurodegenerative diseases and cognitive decline

Berries are high in antioxidants that promote brain health:

• Strawberries
• Black plums
• Blueberries
• Black currant
• Mulberry

4. Nuts and seeds

Top 12 Best Foods To Boost Brain Function.

Nuts and seeds are plant-based sources of healthy fats and proteins.

These foods are high in omega-3 fatty acids and antioxidants so eating more nuts and seeds is good for the brain.

A 2014 study found that high nut consumption was associated with improved brain function in old age.

Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

As a person ages, their brain undergoes this type of oxidative stress, so Vitamin E supports brain health in old age.

A 2014 review found that vitamin E can help improve cognition and reduce the risk of Alzheimer's disease.

Nuts and seeds have the highest amount of vitamin E:

• Sunflower seeds
• Almonds
• Walnut

More research is needed to fully explore the effects of vitamin E on the brain.

5. Cereals

Top 12 Best Foods To Boost Brain Function.

Eating whole grains is another way to benefit from the effects of vitamin E, as these grains are a good source of vitamin.

Whole grain foods:

• Brown Rice
• Barley
• Bulgur wheat
• Porridge
• Whole grain bread
• Whole grain pasta

6. Coffee

Coffee is a well-known concentration aid — many people drink it to stay awake and focused.

The caffeine in coffee blocks a substance called adenosine in the brain, which causes a person to fall asleep.

Beyond increasing alertness, the 2018 study suggests that caffeine also increases the brain’s ability to process information.

Researchers have found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When the entropy is high, the brain can process more information.

Coffee is a source of antioxidants that contribute to brain health as a person gets older. One study linked lifelong coffee consumption to low risk:

Cognitive decline

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Parkinson's disease

Alzheimer's disease

However, caffeine affects a person's sleep and doctors do not recommend taking caffeine for everyone.

7. Avocado

A source of healthy unsaturated fats ***, avocado supports the brain.

Eating monounsaturated fats lowers blood pressure, and high blood pressure is linked to cognitive decline.

Therefore, by reducing high blood pressure, the unsaturated fat in avocado reduces the risk of cognitive decline.

Other Sources of Healthy Unsaturated Fats:

• Almonds, cashews and peanuts
• Flax seeds and chia seeds
• Soybean, sunflower and canola oils
• Walnuts and Brazil nuts
• Fish

8. Peanuts

Peanuts are legumes that have an excellent nutritional profile. They contain plenty of unsaturated fats and proteins that increase a person’s energy level throughout the day.

Peanuts also provide important vitamins and minerals to keep the brain healthy, high in vitamin E and resveratrol.

Resveratrol is a natural flavonoid antioxidant found in peanuts, mulberries and rhubarb. Evidence in a review article suggests that resveratrol may have protective effects, such as helping prevent cancer, inflammatory and neurological diseases, including Alzheimer's and Parkinson's.

9. Eggs

Top 12 Best Foods To Boost Brain Function.

While many people enjoy it for breakfast, eggs are an effective brain food.

They are a good source of the following B vitamins:

• Vitamin B6
• Vitamin B12
• Folic acid

Recent research suggests that these vitamins may inhibit brain contraction and delay cognitive decline.

10. Broccoli

Broccoli and other cruciferous vegetables are rich in fiber and nutrients.

Also broccoli is good for the brain.

Broccoli is rich in compounds called glucosinolates. When the body breaks them down, they produce isothiocyanates.

Isothiocyanates reduce oxidative stress and reduce the risk of neurodegenerative diseases.

Broccoli also contains vitamin C and flavonoids, and these antioxidants can further enhance a person’s brain health.

Other cruciferous vegetables that contain glucosinolates:

• Brussels sprouts
• Bok Choi
• Cabbage
• Cauliflower
• Turnip
• Cauliflower

11. Black

Leafy vegetables, including kale, can contribute to brain health.

Like broccoli, kale contains glucosinolates, and greens contain other vital antioxidants, vitamins and minerals. That is why many people consider kale to be a superfood.

12. Soy products

Top 12 Best Foods To Boost Brain Function.

Soybean products contain special antioxidants called polyphenols.

Research has linked polyphenols with a lower risk of dementia and improved cognitive abilities during normal aging processes.

Soy products contain polyphenols called isoflavones, such as diazine and genistein. These chemicals act as antioxidants and provide a variety of health benefits throughout the body.

Supplements for brain function

In addition to making changes in diet, some people think about taking supplements to improve their brain function. But do these supplements really work?

Vitamin B, C, or E, beta-carotene or magnesium intake can improve brain function if a person is deficient in any of them. If a person is not deficient, these supplements are unlikely to improve mental performance.

Research has shown that taking ginseng improves this performance. However, more studies are needed before doctors recommend ginseng to improve brain function.

Summary

The foods mentioned above can help improve a person’s memory and concentration. Some may also reduce the risk of ****** and age-related neurodegenerative diseases such as Alzheimer's and Parkinson's.

Some foods contain compounds such as healthy fatty acids, which help improve the structure of brain cells called neurons. Other compounds such as sugars and saturated fats can damage brain cell structures.

Brain boosting foods include one or more of the following:

• Antioxidants, flavonoids or vitamin E.
• B vitamins
• Healthy fats
• Omega fatty acids

In addition to adjusting the diet, a person can optimize his brain function by:

• Do not eat too much or too little
• Getting enough sleep
• Keeping hydrated
• Exercising regularly

Relieving stress through yoga, mindfulness or meditation

Reduce alcohol consumption

Eating a mind-boggling diet can also provide many benefits to the whole body.