Your brain is kind of a big deal. As the control centre of your body, it’s in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think. That’s why eating certain foods can help you keep your brain in peak working condition. This article lists five foods that boost your brain.

N0.1 AVACADO

AA source of healthful unsaturated fat, avocados may support the brain. Eating monounsaturated fats may reduce Trusted Source blood pressure, and high blood pressure is linked with Trusted Source cognitive decline. Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of Cognitive decline. Other sources of healthful unsaturated fats include:
almonds, cashews, and peanuts
flaxseed and chia seeds
soybean, sunflower, and canola oils
walnuts and Brazil nuts
fish
 

N0.2 Broccoli

As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain.
Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates.
Isothiocyanates may reduce Trusted Source oxidative stress and lower the risk of neurodegenerative diseases.
Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.
Other cruciferous vegetables that contain glucosinolates include:
brussels sprouts
bok choy
cabbage
cauliflower
turnips
kale
 

N0.3 Nuts and Seeds

Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.
A 2014 study Trusted Source found that a higher overall nut intake was linked to better brain function in older age.
Nuts and seeds are also rich sources Trusted Source of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.
As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.
A 2014 review Trusted Source found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.
The nuts and seeds with the highest amounts of vitamin E include:
sunflower seeds
almonds
hazelnuts
 
 

N0.4 Berries

ELike dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.
Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.
A 2014 reviewTrusted Source notes that the antioxidant compounds in berries have many positive effects on the brain, including:
improving communication between brain cells
reducing inflammation throughout the body
increasing plasticity, which helps brain cells form new connections, boosting learning and memory
reducing or delaying age-related neurodegenerative diseases and cognitive decline
Antioxidant-rich berries that can boot brain health include:
strawberries
blackberries
blueberries
blackcurrants
mulberries
 
 

N0.5 Egg

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline.
Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.
Two older studies found that higher intakes of choline were linked to better memory and mental function.
Nevertheless, many people do not get enough choline in their diet.
Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient.
Adequate intake of choline is 425 mg per day for most women and 550 mg per day for men, with just a single egg yolk containing 112 mg.
Furthermore, the B vitamins found in eggs also have several roles in brain health.
To start, they may help 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.
Also, being deficient in two types of B vitamins — folate and B12 — has been linked to depression.

 

The bottom Line

Many foods can help keep your brain healthy. Some foods, such as the fruits and vegetables in this list, as well as tea and coffee, have antioxidants that help protect your brain from damage.

Others, such as nuts and eggs, contain nutrients that support memory and brain development. You can help support your brain health and boost your alertness, memory, and mood by strategically including these foods in your diet. Just one thing. Try this today: Just as important as including these brain-boosting foods in your diet is steering clear of foods that can negatively impact brain healt

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