Top Healthy Food to boost your Brain Performance

“To change our eating, we must learn to eat mindfully, being more aware of chewing and tasting what we eat so that the brain can register the incoming nutrients.” --- John M. Poothullil

The brain is a powerful organ in the body. It plays vital functions in the body and is responsible for the entire body functioning.

The brain uses energy t o work and takes up to 20% of your calorie intake. For the brain to function optimally it needs essential nutrients.

Your diet plays a big part in the health of your brain. Eating nutrient rich food can help your memory and concentration and promote brain structure development even as you get older.

The following are list of top healthy food for the brain. These foods will boost your brain function and memory.

• Pumpkin Seeds

Pumpkin seeds offer amazing health benefits especially for your brain. They have powerful antioxidants that protect your brain and body from damage caused by free radicals generated through oxidative stress.

Pumpkin seed is rich in Zinc, Magnesium, Iron and Copper. All of these are essential for the healthy functioning of the brain.

Zinc is particularly important for nerve signaling. Its deficiency has been found to cause a lot of neurological and brain-related woes like Parkinson’s disease, Alzheimer’s disease and depression. You need Magnesium for good memory and learning capacity. The deficiency of Magnesium has been linked to depression, migraines, epilepsy.

Eat more pumpkin seeds for more copper for healthy brain. Copper helps control nerve signals and its deficiency may cause neurodegenerative diseases like Alzheimer’s disease. If you are struggling to concentrate, eat more pumpkin seeds, it has more iron.

• Oily Fish

Oily fish are known as fatty fish, they are good source of Omega-3 fatty acids. Examples are Sardines, Salmon, Trout, etc. They are rich source of Omega-3.

Experts say about 60% of our brain is made from fat half of which is the Omega-3 kind. Omega-3 is used by the brain for optimal functioning this includes memory and learning.

They slow down age related decline diseases like Alzheimer’s disease. When you include oily fish in your diet, it helps to keep depression away.

Research revealed that lack of Omega-3 may trigger symptoms of depression. People who eat Omega-3 rich fish have more gray matter in their brain.

Gray matter plays crucial role in your intelligence, as it contains nerve cells that control memory, decision making and emotion. You can get Omega-3 from soy beans, flax seeds and nuts.

• Tumeric

Tumeric has gained a lot of popularity because of its numerous benefits. It offers a number of health benefits. Tumeric contains a very important compound called Curcumin.

Research has found that Curcumin is able to cross the blood brain barrier entering your brain and feeding its cells. Curcumin is an anti-inflammatory, antioxidant compound that has been linked to positive effects on the brain. Curcumin helps those with brain diseases such as Alzheimer disease, and may help them with their memory. If you have been struggling with depression, drinking turmeric latte can help.

Tumeric compound like dopamine and serotonin can help boost your mood. It was found that Curcumin improved depression. Symptoms like antidepressants over a period of six weeks. Curcumin boosts brain hormone (neutrophic factor) helping brain to thrive.

• Berries

Berries are rich in flavenoids. They are good for your brain as they protect it from oxidative stress. Berries contain 4 types of antioxidants –Anthrocyanin, Catechin, Caffeic acid, quercetin. All these compounds fight off damages caused by free radicals.

Researchers found that these compounds improve communication between brain cells, helping them form new connection and help fight age related diseases. This is done by boosting your memory. Add blue berries to your oatmeal or have a blue berries smoothies.

• Coffee

Coffee is good for your brain and contains antioxidants and caffeine. Both assist in cognitive functions. Caffeine in coffee helps to keep the brain alert by blocking adenosine.

Adenosine is a chemical compound that makes us feel sleepy; drinking a cup of coffee can awaken you and keep you at alert. Coffee also boosts Serotonin responsible for uplifting your mood.

Researchers found that drinking cups of coffee in the morning or during the day can help boost your concentration. Antioxidants in coffee can help reduce risk of diseases such as Alzheimer and Parkinson diseases.

• Nuts and Seeds

Nuts and seeds are healthy for the brain. They contain antioxidants and omega-3 fatty acids. Experts found that eating nuts daily help in cognitive function.

Another research has it that nuts and seeds contain Vitamin E, and Vitamin E helps to improve cognitive function in lowering Alzheimer disease.

So eat more walnuts, almonds and others they are good for your brain.

• Avocados

Avocado is an excellent source of unsaturated fat, and this is very good for your brain. High blood pressure has been linked to cognitive decline. Avocado helps reduce blood pressure by preventing cognitive decline.

• Green Tea

Green tea helps to boost healthy functioning of the brain. Experts have found that green tea improves performance, alertness, and memory.

This healthy brain food contains particular amino acid, L-Theanine. This amino acid can cross the brain barrier and increase the activity of GABA neurotransmitters more relaxed L-Theanine saves you from the over stimulation caused by caffeine in tea.

Polyphenols, the antioxidants in green tea protects the brain from mental decline especially diseases like Alzheimer. Experts say it increases the memory abilities.

• Dark Chocolate

Dark Chocolate is good for your brain. It contains brain boosting compound like Caffeine, antioxidants and flavenoids.

It has been that flavenoids in chocolate gather areas of the brains responsible for learning, and this enhance memory, slow down the mental decline you experience with old age.

• Leafy Vegetables

Leafy vegetables such as Spinach, Kale, broccoli, collards are rich in brain healthy nutrients. They contain Vitamin K, Lutein, Folate, and beta-carotene.

Research revealed that eating these green leafy vegetables help slow cognitive decline. These vegetables boost brain power.

As reported in daily mail, green leafy vegetables such as spinach keep your brain alert in old age because it is packed with antioxidants that help fight off free radical damage that can lead to heart disease, cancer, strokes and others.

Studies suggest the lifelong accumulation of free radicals in the brain is linked to mental decline in old age and is a risk factor for Alzheimer and Parkinson’s diseases.

From the research conducted by Dr. Paula Bickford from the University of South Florida, revealed rats fed a diet containing spinach performed far better on a memory and learning test.

• Almond Butter

Almond butter is rich in Vitamin E. Vitamin E decrease age related memory loss. Almond butter contains 3 times greater concentration of Vitamin than Peanut butter. The Vitamin E has been proven to lower the risk of experiencing cognitive impairment.

Final Thought

You can boost your brain performance by eating nutrient dense food ideal for the brain and help prevent age related mental diseases. The foods we choose to eat go a long way to make a difference in our brain functionality. The brain depends on what you eat. Eat right today and combat future related illnesses.

“If you reduce stress, eat a healthier brain diet (singling out foods like spinach, blueberries and salmon), get aerobic activity each day, that is going to protect your brain and possibly lower your risk for Alzheimer’s disease or at least delay the outset.”---Gary Small

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