7 Foods That Will Help You Increase Your Brain Power
Our body is an impressive machine that derives its energy from the food we eat. Each organ requires its own fix of nutrients to thrive and function optimally. Similarly, our brain requires its own set of vital nutrients, which should be a part of our diet. These nutrients not only preserve brain function, but also help prevent cognitive decline.
Previously, the direct correlation between our diet and our brains cognitive function was a hazy notion. However, recent research has established that our dietary intake has a significant effect on our brain health and mental agility.
In addition to this, unhealthy eating habits can eventually result in obesity. Scientific research has deduced that obesity has an adverse effect on memory and a person’s ability to think and reason.
To keep the body and brain healthy, we need foods rich in minerals, vitamins, good fats and antioxidants. These super foods provide us with energy, vitality and also assist our bodies in prevention from these six brain diseases.
Following is a list of “brain foods” that have a strong impact on our brain power and will also keep our bodies in great shape.
A Chicago-based research discovered that people who consumed more fish had 60% less chances of developing Alzheimer’s disease compared to those who ate fish less often. After 4 years of research, the study also revealed that the intake of omega-3 was linked to reduced risk of developing Alzheimer’s disease.
Apart from its delicious taste and the fact that it’s preferred by diet conscious people, salmon is rich in omega-3 fatty acids, specifically EPA and DHA, which are crucial for healthy brain cells and actually encourage their growth, thus improving memory. Moreover, essential fats like omega-3 are not naturally present in the body and need to be obtained from an external source. Natural sources like salmon are a far better alternative to supplements .
Salmon consumption in kids can also prevent the development of ADHD, increase their focus and improve general mental skills such as their ability to retain information and learn new things.
Blueberries are super rich in antioxidants, which protects the brain from stress and degeneration. A research conducted in Tufts University claims that the intake of blueberries can have a positive influence on the brain and also delay or even reverse memory loss.
Certain compounds present in blueberries, most prominently anthocyanins, also have anti-inflammatory properties that facilitate memory. Anthocynines are also present in other fruits and vegetables that are purple or dark red in color.
Due to their candy-like taste, blueberries are a healthy, natural option for your daily sugar fix without piling on the pounds.
Zinc is a valuable mineral that is crucial to promote thinking skills and enhance memory. Pumpkin seeds are found to have higher amounts of zinc compared to various alternatives, making them ideal for increasing brain power. They also contain omega-3 and omega-6, making them a vegetarian alternative to fish for people who aren’t fond of seafood.
Pumpkin seeds also contain high amounts of magnesium which reduces stress and has an overall calming effect on the brain.
Broccoli should be an essential part of your diet as it is one of the best foods to improve brain health. It contains high levels of vitamin K and choline which promote cognitive functioning and keeps your memory sharp.
In addition to being rich in vitamin-C, broccoli is also highly fibrous therefore a small serving of it can help satiate your hunger and make you feel full.
Brimming with a variety of nutrients, walnuts are an ideal snack to munch on when hunger strikes. They are loaded with omega-3, antioxidants and minerals necessary to improve cognitive health and mental focus.
Another important element in walnuts is vitamin E which can inhibit or slow down brain degenerations due to ageing. Research has proved the importance of consuming walnuts to maintain brain power, especially as you grow older.
Avocados were previously misunderstood for containing high content of fat but research reveals that they are loaded with monounsaturated fats, which are “good” or healthy fats. They also have the highest protein to sugar ratio among all other fruits.
Avocados contain both vitamin K and folate that help protect the brain against strokes by preventing blood clot formation in the brain. They also improve memory and concentration.
Extra virgin olive oil
Extra virgin olive oil is the ultimate brain booster food. Apart from being a healthy oil, olive oil is rich in polyphenols that are powerful antioxidants. Polyphenols enhance learning abilities and play a vital role in protecting the brain against the effects of ageing and brain-related diseases.
ADDLs are highly toxic proteins that can damage brain nerves and induce Alzheimer’s disease. The presence of naturally occurring compound oleocanthal in extra virgin olive oil combats the effects of ADDLs and prevents memory loss.
What we eat is what we are. Therefore, an ideal diet should consist of all the important food groups in adequate quantities that form a perfect combination of nutrients essential for our body and mind.