Your brain is the most essential part of your whole body. It is the central part of the body that controls all the mechanisms and functions that happen. It is in charge of every single breath you take and every heartbeat which gives you the capability to move, feel and think. Our brain needs around 20 percent of the body’s calories, therefore, it is important to provide a plentiful amount of fuel to it.
1. Fatty Fish
While talking about the food that helps you increase your brainpower, fish is something that always remains on the top of the list. Fishes like salmon, trout, and sardines are very rich in proteins and omega – 3 fatty acids. And these omega 3 fatty acids are the requirement of our brain as 60% of our brain is made up of fat. Our brain uses these fats to build the brain and nerve cells which help to improve the learning and memorizing efficiency.
2. Whole Grains
Just like our bodies, even our brains can not work without energy. Whole grains help our brain to concentrate and focus on our work. The glucose in our blood helps to supply an adequate and steady supply of energy to the brain. Whole grains release glucose in the bloodstream and helps to keep us mentally alert for the whole day. Foods like cereals, brown bread, rice, pasta, etc are rich in whole grains.
Many people begin their day with a glass of coffee. The contents of coffee include caffeine and several antioxidants which help to develop our brain. Caffeine helps to improve the alertness by blocking the adenosine chemical and helps improve our mood by boosting up the “feel good” neurotransmitters like serotonin. It is also seen that when people drink coffee in the morning then their concentration power also increases.
A very powerful antioxidant is found in tomatoes known as lycopene. Lycopene is essential for our body. It helps us to protect against the free radical damage to the cells that may occur while the development of dementia and particularly Alzheimer’s.
Blueberries have many health benefits which include specific benefits regarding our brain. Blueberries offer anthocyanins which are a group of plant compounds containing anti-inflammatory and antioxidant effects. This antioxidant affects the fight against oxidative stress and the inflammation conditions that may be produced for the aging of the brain and several neurodegenerative diseases. Many antioxidants contained in blueberry are considered to accumulate in the brain that helps in the improvement of communication between the cells of the brain.
Avocados are a healthy source of unsaturated fats that help to support the brain. Avocados are an example of monosaturated fats. Such fats help to reduce blood pressure that occurs with the cognitive decline. Other alternatives for avocados are almonds, cashews, soybean, walnuts, etc.
Since a long time turmeric has been acting as an agent that helps to improve your brainpower. It is a deep yellow spice that usually acts as a main key ingredient in the curry powder. Turmeric has many benefits for the brain. There is an active ingredient present in turmeric known as curcumin. It is found that this element has crossed the blood-brain barrier and has the power to directly enter inside the brain and benefit the cells there.
8. Coconut Oil
Coconut oil in recent years has been known for several health benefits. It has been found that it is connected with the improvements related to the functioning of the brain as it helps to break down the fats. It also helps to reduce the free radicals that damage the brain cells and might affect the cognition ability.
Broccoli is a very powerful plant that is full of antioxidants. It is rich in vitamin K and helps to deliver more than 100% of the recommended intake on a daily basis. Broccoli is a fat-soluble vitamin that is essential for the formation of sphingolipids, it is a type of fat that is densely packed in the brain cells. And many studies say, higher vitamin K leads to better memory.
10. Green Tea
Just like coffee, green tea is also good for our brain and helps to boost up our brain capacity. Even green tea is capable enough to improve our alertness power, performance, memory and focus. It contains L-theanine which is an amino acid that is able to cross the blood-brain barrier and increase the activity of neurotransmitters. It helps you reduce your anxiety and feel relaxed.
11. Pumpkin Seeds
Pumpkin seeds are again rich in antioxidants that help to protect the body and brain from free radical damage. These seeds are an excellent source of magnesium, iron, zinc, and copper. Pumpkin seeds contain several nutrients that are important for our health. These are also rich in micronutrients, that help you increase your learning and memory power with a sharp nerve signaling.
Eggs are a good source of several nutrients that are related to brain health including vitamin B6 and B12, folate, and choline. Vitamin B plays several roles for brain health and choline is a micronutrient that is important for the body to create acetylcholine, it is a neurotransmitter that helps us to regulate our mood and memory. Many studies say that a higher intake of choline helps better the functioning of memory.
13. Dark Chocolate
Dark chocolate and cocoa powder are something that everyone loves to eat and are also good as they are packed with many brain-boosting compounds. These brain-boosting compounds include flavonoids, caffeine, and antioxidants. All these gather in the brain and deal with the learning and memory power to enhance them and slow down the age-related mental decline.
Many studies have proved that people who eat chocolate more frequently perform better in mental tasks and the tasks that involve memory power.
A person can get all of the vitamin C required for a day by eating one orange a day. And vitamin C is important for the health of the brain as it is a key factor to prevent mental decline. Eating sufficient amounts of vitamin C rich foods help the body to protect against age-related mental decline and Alzheimer’s disease. Vitamin C is a very powerful antioxidant to fight with free radicals.
Researches have proved that eating nuts can improve the markers of heart health. And having a healthy heart is directly linked to having a healthy brain. Nuts also have proved to improve cognitions and help to prevent several neurodegenerative diseases. And the women who eat nuts on a regular basis develop a sharp memory on a course of the year as compared to the ones who don’t. Nuts are rich in healthy fats and vitamin E.