The brain is a very vital organ because it is the control center of your body which allows you to move, feel, think, breathe, and more. And since it has such a huge job, it's important that we provide it with plenty of fuel and nutrients to help it function properly and stay healthy. The foods we eat play a big role in the construction and health of our brains. Research shows that foods rich in vitamins, minerals, omega-3 fatty acids, antioxidants, flavonols, and polyphenols can help safeguard your brain. They can help improve memory, attentiveness, and overall brain health. And there is no denying that as we age, our body also ages right along with us. The good news is that you can improve your chances of maintaining a healthy brain if you add "smart" foods and drinks to your diet.
Here are some of the foods to boost your brain:
- Fatty Fish – such as salmon, tuna, and sardines are rich sources of omega-3 fatty acids which are a major building block of the brain. It helps in sharpening memory and improving mood. It also protects your brain from cognitive decline.
- Coffee – drinking coffee can help boost your alertness and mood. It also helps in the protection against Alzheimer’s disease because of its caffeine and antioxidant content.
- Blueberries – these have numerous health benefits which include brain functions. Blueberries are rich in antioxidants which help delay brain aging and memory improvement.
- Turmeric – helps in brain health because the active compound curcumin has strong anti-inflammatory and antioxidant benefits. Research shows that it helps reduced symptoms of Alzheimer’s disease and depression.
- Broccoli – contains many plant compounds that have powerful anti-inflammatory and antioxidant effects on the brain.
- Pumpkin seeds – contain many micronutrients which are very important for brain function. It also contains powerful antioxidants which help protect the brain from free-radical damage.
- Dark chocolate – contains flavonoids that help protect the brain. Studies show that eating dark chocolates can boost memory and mood.
- Nuts – contain nutrients such as vitamin E, plant compounds, and healthy fats which plays a role in brain-boosting.
- Oranges – are rich in vitamin C that can help defend the brain from free-radicals damage.
- Green tea – the caffeine content of this beverage helps boost alertness, and the L-theanine helps you feel relaxed.
Your brain is a big deal. You can help improve your brain health with the foods you eat. Adding a variety of nutritious foods that help in memory, alertness, and other brain functions will lead to optimum brain health. Some foods, such as fruits and vegetables, as well as tea and coffee, have anti-inflammatory effects and antioxidants that help protect your brain from damage. Others, such as nuts, also contain nutrients that support memory and optimum brain development. You can help support and keep your brain healthy and boost your memory, alertness, and mood by including foods that are listed in your diet.
PDO I Kimberly M. Tanador, RND
References:
A Harvard nutritionist and brain expert shares the 5 foods she eats every day to sharpen her memory and focus
https://www.cnbc.com/2021/10/08/foods-that-sharpen-brain-health-memory-and-focus-according-to-harvard-nutritional-psychiatrist.html
