Just like all our body organs are depended on healthy diet for staying fit, even the brain requires certain basic foods that can enhance its memory and functioning power. It is interesting to know that in this huge world, there are only few foods that are renowned for enhancing our brain cells as they are composed of vital vitamins, nutrient, proteins and fibre. Discussed here is the list of top 10 brain boosting foods, recommended by experts and renowned health institutes.
Top Ten Foods to Boost the Brain
Read further to know the benefits of the top ten brain boosting foods.
1. Oily Fish
Oily fish such as trout, salmon, herring, pilchards, mackerel, sardines, and kippers are the best brain boosting foods as they are rich in omega-3 fatty acids in the form of EPA and DHA. As per experts, 40% of our brain cells are composed of DHA fatty acid for transmitting signals within brain cells. These fishes are also the store house of powerful and resourceful nutrients which can help develop a healthy mind. Moreover frequent intake of oily fish can even prevent the risk of Alzheimer’s disease by 39%.
Consumption of berries, especially blueberry and blackberry are a must in order to strengthen brain cell connectivity and avoid short term memory loss. These fleshy fruits are known to good brain foods as they are gifted with ample amount of vitamins, anthocyanins and antioxidants that can reinforce brain conditions by developing new pathways for connection in the brain cells. Thus berries are good for people of all age groups.
Due to the presence of flavonoids, another brain boosting antioxidant, chocolates are regarded as one among the foods to increase brain power. Couple of years back, “Journal of Nutrition” study stated that people who devour one-third of an ounce of chocolate on daily basis can protect themselves from age related memory disorders. Furthermore, cocoa flavanols found in chocolates have proved vital in improving brain functions for people suffering from sleep deprivation, fatigue and even the effects of ageing.
Originating from Thai and Indian cuisine, Curry is prepared by adding turmeric and a number of spices. Turmeric offers anti-inflammatory benefits with the presence of curcumin and can assist preventing the decline in cognitive function by the production of new brain cells. Curcumin can as well pave the way to hold back the build up of destructive beta amyloids in the brain of Alzheimer’s patients along with breaking up of existing plaques.
5. Whole Grains
Whole grains inclusive of brown rice, wheat bran, brown pasta, granary bread and oatmeal are essential brain food since it provides brain cells with the required energy to carry on various tasks. Whole grains releases glucose into the blood which in turn helps the mind to remain active and alert throughout. But care needs to be taken to have whole grains with lower GI (glycaemic index). Besides they are composed off B- complex vitamin that guards nerve tissue against oxidation.
Legumes with high content of Vitamin B and folic acid, such as pinto beans, black beans, lentils and garbanzo beans are all accountable for increase in brain power. A recent study in Netherland has shown that intake of beans can enhance information-processing speed as well as memory. The existence of fibres in legumes also stabilizes blood sugar letting the brain stay focussed. Additionally beans and legumes even the sources for protein.
7. Leafy Vegetables
Spinach and other dark, leafy veggies comes stoked with potassium and magnesium and when consumed with proper ratio can perk up memory and learning ability by maintaining the electrical conductivity of the brain. At the same time it can provide safeguard against cognitive decline like Alzheimer’s disease due the presence of folate content and Vitamins B6 and E. This is the reason why such vegetables are recommended during the phases of infancy, pregnancy and adolescence.
Great supplies of Vitamin K, broccolis are a part of the best brain food list because they are known to have contributed towards the maintenance of cognitive functions. Scientists have found out that the cruciferous vegetable from the family of cabbage as well plays an important role post brain injuries since it is composed of a chemical by the sulforaphane. This very substance is responsible for reinforcing the protective network of capillaries – blood-brain barrier (BBB).
All sorts of nuts are popular as brain boosting food because they avoid loss of memory by supplying vitamin E. It is advisable to consume walnuts, Brazil nuts, almonds, peanuts, hazelnuts, filbert and cashew in small amount daily or frequently. Though the roasted form is the most common, one can even approach unhydrogenated nut butters like almond butter, peanut butter and tahini for complete supplements. Besides they too contain omega-3 fatty acid and folate.
The list of top 10 brain boosting foods will be incomplete without mentioning eggs as brain health food. Eggs provide choline which helps in maintaining a healthy brain. Though we may throw the yolk for the purpose of diet, it needs to be noted that yolk contains the maximum amount of nutrients. Also the memory center of the brain, hippocampus can develop only if there is proper supply of choline. Hence egg is an essential brain food.