Top 9 brain foods and ways to keep your brain healthy

Top 9 brain foods and ways to keep your brain healthy

The brain is an important control center of the body. Therefore, improving and strengthening brain function is essential and a diet with good brain foods and healthy living habits will help you do that.

The brain is an energy-intensive organ, accounting for about 20% of the body's calories. Therefore, this organ requires an abundant amount of nutrients to maintain overall health. Here are the top 9 brain foods that you need to include in your diet.

Top 9 brain foods that should be included in the diet

Fish

Fish tops the list of brain foods. Fish meat is high in omega-3 fatty acids, which are healthy unsaturated fats that help reduce blood levels of beta-amyloid (a protein that forms harmful blocks in the brains of people with Alzheimer's disease).

In addition, omega-3s are the building blocks of brain and nerve cells, which are essential for learning and memory. Some studies also show that people who eat fish regularly have more gray matter in their brains. Gray matter contains most of the nerve cells that help the brain control decision-making, memory, and emotions.

Therefore, you should eat fish at least twice a week to improve and strengthen brain health. Fish rich in omega-3 include: salmon, cod, tuna, herring, sardines and tilapia… If you are not a fish lover, you can consult your doctor about the use. Omega-3 supplements or choose plant-based sources of omega-3 such as nuts, olive oil and walnuts.

Tea and coffee: drinks good for the brain

In a 2014 study published in the journal Nutrition, people with higher caffeine consumption performed better on tests of mental function. The caffeine in coffee has a number of positive effects on the brain, including: increasing alertness, improving mood, and boosting certain neurotransmitters like dopamine.

Similar to the case of coffee, the caffeine in green tea also enhances brain function. In fact, it has been found to improve alertness, performance, memory, and concentration. One of them is L-theanine, an amino acid that increases the activity of the neurotransmitter GABA, which helps reduce anxiety and make you feel more relaxed. Green tea is also a brain food rich in polyphenols and antioxidants, which can protect the brain from mental decline, helping to improve memory.

Turmeric

brain food

Curcumin is the active ingredient in turmeric, which has been shown to benefit brain cells. This is a potent antioxidant and anti-inflammatory compound that improves memory in people with Alzheimer's disease, and calms depression.

Curcumin helps brain cells grow and enhances nerve nutrition. In addition, this compound also helps delay age-related mental decline.

Broccoli: A brain food and rich in fiber

Broccoli contains many antioxidant compounds. In addition, it is also rich in vitamin K, in 1 cup of cooked broccoli (about 160 grams) can provide more than 100% of the daily vitamin intake. Vitamin K in broccoli also contains a number of compounds that have anti-inflammatory effects, help protect the brain from damage and improve memory for older people.

Pumpkin seeds

Pumpkin seeds are a great brain food that contains powerful antioxidants, which help protect the body and brain from the damaging effects of free radicals. In addition, these nuts also contain many beneficial compounds such as magnesium, iron, zinc and copper.

In particular, zinc plays an important role in nerve signal transmission. Zinc deficiency affects many neurological conditions, including Alzheimer's disease, depression, and Parkinson's disease. Magnesium is essential for learning and memory. Low magnesium levels have been linked to many brain diseases, including migraines, depression, and epilepsy. So, pumpkin seeds are also a good brain food that you can have as a snack.

Dark Chocolate: Brain Food

brain foods and ways to keep your brain healthy

Dark chocolate with a cocoa content of 70% or more contains several brain-boosting compounds, including flavonoids, caffeine, and antioxidants. These benefits are not found in regular milk chocolate, which contains only 10–50% cocoa. Flavonoids in dark chocolate are powerful antioxidants that can improve blood flow to the brain and reduce inflammation. These antioxidants are especially important for brain health, as they help prevent oxidative stress, which is the leading cause of cognitive decline and brain diseases in the elderly.

Orange

Orange is a fruit that is rich in vitamin C. This vitamin is a powerful antioxidant that helps fight free radicals that can damage brain cells. Plus, vitamin C supports brain health as you age and fights conditions like depressive disorders, anxiety, schizophrenia, and Alzheimer's disease.

In addition to oranges, you can also get a large amount of vitamin C from other foods such as: grapefruit, tangerine, acerola, guava, kiwi, strawberry, tomato and bell pepper...

Legumes

Top 9 brain foods and ways to keep your brain healthy

Beans are also in the group of foods that are good for the brain. This is a great source of brain nutrients, including magnesium, zinc, fiber, antioxidants and folate. Folate is especially essential for brain function, a deficiency of which can lead to neurological disorders, such as depression and cognitive decline.

Some studies show that the antioxidant power of beans is on par with that of berries, and in fact, beans provide more fiber, starch and folate than any other food group.

Avocado

Avocados are a brain food high in healthy unsaturated fats, which promote healthy blood flow and support the nerves that carry information in the brain. They also contain many nutrients valuable to the brain, including: folate, vitamin C, vitamin E and copper.

A 2018 study from Tufts University followed 40 healthy adults over the age of 50 who ate one fresh avocado per day. After 6 months, the researchers found that they had significant improvements in problem-solving skills and memory compared to those who didn't eat avocados daily.

To support brain health, you can use avocados in salads, sandwiches, smoothies or eat them directly.

Habits for a healthy brain

In addition to including brain foods in your diet, you need to implement good habits that help keep your brain healthy. Let's:

Exercise regularly

Top 9 brain foods and ways to keep your brain healthy

Regular exercise is very beneficial for the brain. People who are regularly physically active are less likely to have impaired mental function and have a lower risk of Alzheimer's disease.

Being physically active increases blood flow to the brain, which helps counteract some of the brain's natural decline in aging. Set up an exercise regimen several times a week, for about 30-60 minutes each time to maintain your health and help your brain stay healthy.

Get enough sleep

Sleep plays an important role in brain health, so this can also be considered a good "food" for the brain. Sleep helps clear abnormal proteins in the brain and consolidate memories, boosting overall memory and brain health. It is important that you get enough sleep from 7-8 hours / day, do not take sporadic naps with a duration of only 2-3 hours / sleep.

Exercise your brain with games

There are many games that help your brain work better, such as crossword puzzles, chess, jigsaw, sudoku... These games greatly improve memory and intelligence. When participating in mind games, the brain will produce the hormone dopamine (a chemical that improves mood), thereby supporting memory and concentration. In addition, activities such as learning new things such as playing musical instruments, learning foreign languages, making crafts... also bring many benefits to the brain.

As such, you can support brain health and boost memory by including brain foods in your daily diet. Besides, you also need to create good habits to protect and maintain brain health in the best way.

While treatments for Alzheimer's disease do not completely cure the disease, they can relieve uncomfortable symptoms and maintain independence and comfort in daily life, thereby relieving some of the responsibility for Alzheimer's disease caregiver.

Hopefully, through the above reading, you have a better understanding of loss of concentration, memory impairment as well as measures to help you solve memory problems. Stay tuned for new articles of Health Life For You to update useful information about loss of concentration, memory impairment.

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