The brain consumes 20% of the body’s calories and requires specific nutrients to function properly. Omega-3 fatty acids aid in cell repair, while antioxidants prevent cellular stress and inflammation, which can lead to brain aging and neurodegenerative disorders like Alzheimer’s disease.
As the control center of your body, your brain is in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think.
Eating certain meals can help you keep your brain in optimal functional shape.
This article discusses 7 foods that promote good brain function.
1. Oily fish
Oily fish are a good omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.
A 2017 study found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities. These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.
Fatty fish can include:
- salmon
- trout
- albacore tuna
- herring
- sardines
2. Dark chocolate
Dark chocolate has a 70% or greater cocoa content and contains brain-boosting compounds, including flavonoids, caffeine, and antioxidants. Flavonoids are a group of antioxidant plant compounds.
These compounds may enhance memory and help slow age-related mental decline. One study also found that participants who ate dark chocolate experienced a positive increase in mood and greater gut microbiome diversity compared to those who did not eat chocolate. The research suggests that dark chocolate may have a prebiotic effect that can improve negative emotional states through the gut-brain connection.
A 2018 study in humans supports the brain-boosting effects of dark chocolate, as researchers used imaging techniques to look at brain activity after participants ate chocolate with at least 70 percent cacao.
They concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits. Other research also suggests that the flavonoid component of chocolate may reverse memory problems in snails, though scientists have not tested this in humans.
3. Nuts
Eating nuts has been shown in studies to improve heart health markers, and having a healthy heart is associated with having a healthy brain and a lower risk of neurological disorders (35).
According to one study, regular nuts consumption may be associated with a lower risk of cognitive decline in older adults . Several components in nuts, such as good fats, antioxidants, and vitamin E, may explain their favorable benefits on brain function . Vitamin E protects cells against free-radical damage to help delay mental deterioration (39). While all nuts are excellent for your brain, walnuts may have an extra advantage because they also contain anti-inflammatory omega-3 fatty acids.
4. Berries
Like dark chocolate, many berries comprise flavonoid antioxidants. Research indicate that these may make the berries beneficial nourishment for the brain. Antioxidants aid by lowering inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.
According to a 2014 review, antioxidant compounds in berries have numerous benefits for the brain, such as
- improving communication,
- reducing inflammation,
- increasing plasticity,
- boosting learning and
- memory, and
- preventing age-related neurodegenerative diseases and cognitive decline.
Antioxidants operate against oxidative stress and inflammation, which can contribute to brain aging and neurodegenerative illnesses. Some of the antioxidants in blueberries have been found to accumulate in the brain and aid increase communication between brain cells
4. Turmeric
Curry powder contains turmeric, a deep-yellow spice whose active ingredient, curcumin, has been demonstrated to penetrate the blood-brain barrier and enter the brain directly. It is a strong anti-inflammatory and antioxidant compound that may offer the following advantages.
Curcumin may help people with Alzheimer’s disease remember things better. It might also aid in the removal of amyloid plaques, which are a symptom of Alzheimer’s disease.
Reduces depression: Curcumin increases dopamine and serotonin, which elevate mood. When used in conjunction with conventional treatments for those with a diagnosis of depression, curcumin may alleviate symptoms of anxiety and depression, according to one review..
Promotes the generation of new brain cells: Curcumin increases brain-derived neurotrophic factor, a growth hormone that promotes the development of new brain cells. Although additional research is required, it might help postpone age-related mental impairment.
5. Coffee
Many people drink coffee to stay awake and promote concentrate, making it a well-known concentration enhancer.
Coffee blocks contain caffeine. Adenosine is a chemical in the brain that causes drowsiness, according to a reliable source.
Caffeine may improve the brain’s ability to comprehend information in addition to increasing alertness, according to a 2018 study.
The researchers discovered that caffeine raises brain entropy, a measure of complex and fluctuating brain activity. The brain can process more information when entropy is high.
Long-term coffee use is also associated with a lower risk of neurological conditions including Parkinson’s and Alzheimer’s. Adults who drank three to four cups per day had the most risk reduction.
Coffee’s high antioxidant content may be partially to blame for this.
However, consuming excessive amounts of coffee or caffeine too soon before bed can interfere with your ability to sleep. This may have detrimental effects on your memory and brain.
6. Avacados
Avocados are a good source of unsaturated fat that may help the brain.
Consuming monounsaturated fats may lower blood pressure, while elevated blood pressure is associated with cognitive deterioration.
Therefore, the unsaturated fats in avocados may reduce the risk of cognitive impairment by lowering high blood pressure.
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
7. Oranges
One medium orange provides about all of the vitamin C you require each day.
Consuming vitamin C-rich foods, such as oranges, may help stop mental aging.
One study found that gains in focus, memory, attention, and decision speed were linked to elevated blood levels of vitamin C.
A potent antioxidant, vitamin C aids in lowering free radicals, which can harm brain tissue. Additionally, vitamin C helps maintain brain function as you age and may offer protection against diseases including Alzheimer’s disease, anxiety, schizophrenia, and major depressive disorder.
Other foods that are high in vitamin C include tomatoes, kiwis, bell peppers, guava, and strawberries.
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