All About BrainFood Nutrition

10 Brain Foods For Brain Functioning and Memory |Research Based|

By October 17, 2019 October 29th, 2019 No Comments

Brain Foods For Brain Functioning and Memory

Healthy brain foodss

“Men ought to know that from the brain, and from the brain only, arise our pleasures, joys, laughter, and jests, as well as our sorrows, pains, griefs, and tears. Through it, in particular, we think, see, hear and distinguish the ugly from the beautiful, the bad from the good, and the pleasant from the unpleasant. It is the same thing which makes us mad or delirious, inspires us with fear, and brings sleeplessness and aimless anxieties. In these ways, I hold that the brain is the most powerful organ in the human body”.

  • Hippocrates 

 

Why We Need Brain Foods?  

 

Encapsulated between our two ears, the most powerful organ of our body resides. A neural network of about eighty-six billion of the most eminent transistors ever is your BRAIN. Brain to humans is like CPU to the computer. But no computer could ever reach the marvelous capability of a brain. A plethora of information can be stored in this inexplicable network of neurons. The study found that eighty thousand iPhones’ worth of data can be stored in our brain.

Unfortunately, we are breathing in an era of HUNTING. Due to over access to information and overuse of Social media, our brains are looking for unwanted details all the time, which damages our cognitive performance. The more we use our brain, the more power it requires for functioning.

Unfortunately, the condition exacerbates, we not only entangled in hunting state, but our diets are getting worse as well. Industrial ravaged diets are becoming a standard norm in our society, which depletes with essential nutrients. This is the reason why we need brain food more, which powers the brain for optimal functioning and long-lasting memory.

In this article, the ten best foods for brain health and functioning are discussed. These foods are incredibly vital for us if we want to protect our brains.

 

10 Amazing Brain Foods for Healthy functioning of a Brain

There are many foods which are useful for brain health, but we are only discussing the Best foods, 10 of them are;

1 – Extra-Virgin Olive Oil (EVOO) for brain health

extra virgin olive oil for brain

Extra virgin olive oil contains oleocanthal – a type of phenol that is plant compound, which helps the own repairing mechanism of our bodies when we consume it. Anti-inflammatory properties of oleocanthal are quite useful that it is compared with Ibuprofen (an anti-inflammatory drug), but with zero potential side effects. (1)

Extra virgin olive oil is a regular member of the Mediterranean diet. The research found that people who consume EVOO will have minimal chances of Alzheimer’s disease. Oleocanthal can be vital to recovering brain loss, as it helps the body to repair its mechanism.  (2)

Besides its amazing abilities to improve, a rich source of monounsaturated fat is found in EVOO. Monounsaturated fat is healthy fat that is essential for blood vessels and liver. (3)

It is found that one tablespoon can provide 10% of the daily Vitamin E (an antioxidant) intake. Antioxidants are vital for fatty structures in our bodies – such as our brains.

Vitamin E and Vitamin K are rich vitamins that are found in EVOO, which help to prevent mental decline. Vitamin E protects memory while fighting with Dementia, in the presence of vitamin C. (4)

EVOO consumption can save you from memory loss and learning impairment and shrinks the amyloid-beta plaques formations. (5)

According to Nicholas Coleman, specialized in extracting EVOO, the best way to judge the purity of extra virgin olive oil is by its taste. EVOO should taste grassy – not greasy. Oleocanthal makes a peppery taste. There might be the case that after consuming EVOO, you might start coughing. Every cough means a thank you from your brain.

 

2- Avocados for Brain health

Avacado for brain health

 

Avocado is one of the genius foods of all time. It can be used to prevent many brain-related malignant diseases. Avocados are considered a perfect meal for the brain as it protects and enhances brain capacity. Out of many fruits and vegetables, Avocado has a special place when it comes to the highest fat-protecting capacity. (1)

That means avocados are incredibly beneficial for our brain health, as our brain is the fattiest organ of our body.

Avocados are replete with different vitamin E types and are considered a potent source of Zeaxanthin and carotenoid lutein. Zeaxanthin and Carotenoid lutein are the pigments that help in increasing the speed processing of our brain, and they are relying upon the properly absorbed fat. And for that matter, avocados are one of the most abundant sources of healthy fats. (2)

Avocado is the rich source of potassium; it contains twice the number of potassium than a Banana. Blood pressure regulates when potassium and sodium work together and is vital for vascular health. According to the studies, our ancestors used to consume four times more potassium than us; that’s why they managed to save themselves from hypertension, vascular Dementia, and strokes. (3)

A whole medium-sized Avocado contains 10 grams of fiber, which is about one-third of the daily recommended fiber intake. (4)

Avocados are also a source of Omega-6 fatty acids, which is beneficial in reinstating the central nervous system. (5)

One avocado a day can have noticeable health benefits, but if someone incorporates two avocados a day can reap some extreme benefits for Avocado.

3- Blueberries for brain health

blue berries for brain health

 

The most abundant antioxidant food on this planet earth is Blueberry. It has a high antioxidant capacity due to the compounds called flavonoids (a class of polyphenol). (1)

Blueberries have anthocyanins – plentiful flavonoids. This is essential for a blood-brain career and also makes sure that the signals in the part of the brain flow swiftly, which handle memory. (2)

Dr. Robert Krikorian (Cognitive Aging program director at Cincinnati University) has found that blueberries have a significant positive impact on cognitive functions. (3)

Dr. Robert has supervised research for 12 weeks on adults’ risk at Dementia, blueberry supplements were given to the subjects, and the results suggest that subjects had improved their memory functions and also fasting blood sugar reduced in subjects. (4)

An extended study for six-years on 16010 adults was performed, and the subjects were asked to consume blueberries and strawberries. It was found that these two unusual fruits result in delaying cognitive aging up to 2.5 years. (5)

All and all blueberries are essential for your brain health, so why not incorporate it daily.

4- Broccoli for Brain Health

Broccoli for brain health

Our parents were right when they were running to catch us so that we could have the intake of cruciferous vegetables. Cruciferous vegetables include Broccoli, Brussels sprouts, arugula, bok choy, kale, and cabbage. These cruciferous vegetables, especially Broccoli are the sources of sulforaphane (a compound of dietary sources). (1)

Sulforaphane has been found understudy for some years, and research suggests that sulforaphane is proving beneficial in treating malignant diseases and also helps in preventing some heinous diseases like autism, autoimmunity, brain inflammation, cancer, gut inflammation, and obesity. (2)

Do not mistake with sulforaphane as an essential nutrient or any vitamins. It is a genetic modular which helps in the activation of pathways to antioxidants called Nrf2. For the Nrf2 activator, sulforaphane is considered most potent. (3)

Adult Broccoli is replete with sulforaphane, but broccoli sprouts have a more significant positive impact on our health.

Broccoli also helps to improve brain functions because it contains essential vitamins. Including Vitamin K, which is a great source to strengthen cognitive and for improving memory. Broccoli also has Choline. (4)

Broccoli is a source of folic acid which helps in fighting with Alzheimer’s disease. The study also found that a lack of folic acid intake could lead you towards depression. Depression has already taken many lives. (5)

So, better incorporate Broccoli in your diet that you live healthy and happy. All the cruciferous vegetables are extremely beneficial for your brain health. Why not give them a try?

 

5- Dark Leafy Greens for Brain Health

LLeafy greens for brain health

When it comes to dark leafy vegetables, consume them without running the horses of thinking. As dark green leafy vegetables are the best friends for your brain. Notably, all these non-starchy vegetables include bok choy, arugula, mustard greens, Broccoli, cruciferous vegetables, and spinach and romaine lettuce.

These leafy greens are full of phytonutrients that your brain craves for proper functioning. (1)

Vitamin folate is found in leafy vegetables, which helps in preventing neural tube congenital disabilities.

Magnesium is also available in green leafy vegetables, which is known as a macromineral. Throughout the day, our body demands macro minerals for better performance and optimal health. (2)

Around three hundred enzymes depend upon the magnesium intake, which becomes an indispensable macromineral for our body. The enzymes that crave magnesium are tasked to help generate energy throughout the day, and it also helps in repairing damaged DNA. Damaged DNA causes cancer and aging. This implies the fact that magnesium intake can prevent us from aging and disease. (3)

It is advisable to add green leafy vegetables in your diet for optimal performance – and it is beneficial for both body and brain. Why not give it a try?

 

6- Dark Chocolate for Brain Health

Chocolate for brain health

Many of us are fond of chocolate, why would it be? This is one of the most fantastic foods for the brain. Do you know Cocoa beans were used as a means of exchange in Mexico City until recently as 1887?

According to Tero Isokauppila, foraging expert, it is the food that contains a considerable amount of magnesium; it is among the top magnesium contain foods. (1)

Cocoa has an abundance of flavonoids – a polyphenol type. Cocoa flavonoids are incredibly beneficial for cognitive aging (some research also claims its benefits in reversing cognitive aging) and also helps to improve insulin sensitivity, blood flow to the brain, vascular functions, and helps to enhance athletic performance. (2)

According to the analysis of nearly 1000 people ranging from twenty-three y/o to ninety-eight y/o. Those who eat chocolate once a week have found better cognitive performances. (3)

Do not feel guilty in consuming chocolates; your brain says thank you for this act of kindness. But there is a problem, how can you know which chocolate is beneficial for you?

Whenever you go to purchase your cocoa – make sure you flip it back and read from the ingredient list of whether cocoa is “processed with alkali” or not. Also known as Dutch processing. If it is then a big NO because it degrades the content of phytonutrients in cocoa. Deplete with essential phytonutrients is not what you want.

Be sure of the Cocoa percentage. It must be above 80% to get the actual benefit, which has been discussed above. Which chocolate and milk chocolates must not come under the banner of chocolates – they are just candies, pure sugar.

So, why not try it once a week for yourself, and by the way chocolates are tasty, pen down.

 

7- Eggs for Brain health

Eggs for brain health

You must be wondering, an egg in this healthy topic? A big no. Well, let me share with you research, from a lengthy study, it is deduced that egg consumption does not put you at risk of cardiovascular disease or Alzheimer’s disease. Eggs are essential for boosting cognitive functions are found useful cardiovascular health markers (1)

Egg yolk is considered excellent brain food, nature has designed this food for brain health, and it contains everything that helps a brain to achieve optimal performance. This makes an egg a go-to meal for the brain. (2)

It replete with all essential nutrients – a plethora of nutrients that can be found in eggs are vitamin A, vitamin B12, vitamin E, selenium, zinc, and others. Eggs are also a rich source of Choline, which is essential for both flexible membrane cells and memory neurotransmitters (termed as acetylcholine). (3)

Eggs help to improve neural processing speed and also protects brains – as it contains lutein and Zeaxanthin – two carotenoids. (4)

In a study of Tufts University, subjects were given 1.3 egg yolks per day for 4.5 weeks. Results were astonishing – blood levels of Zeaxanthin and lutein have increased successively from 114 to 142 percent and 28 to 50 percent – outstanding. (5)

Eggs are the rich brain food for brain health and optimal functioning, why not to consume it? By the way, it is inexpensive and is always a low-carb diet. So folks! Eat the yolks.

 

8- Almonds for Brain Health 

Almonds for brain heallth

Our parents used to coax us to include almonds and also relate almonds intake with high memory performance – they were right. Almonds are considered a go-to food for the brain due to several reasons. Besides its importance for the brain, skin of the almonds has provided prebiotics effects, which is essential for the health of our large intestine. (1)

Vitamin E is found in abundance in almonds, which is an authoritative source of fat-soluble antioxidants. Synaptic membranes have been protected by Vitamin E from oxidation, therefore supporting neuroplasticity. (2)

A research was published in the Journal of American Medical Association, and according to it, high Vitamin E does is helpful for patients who have Alzheimer’s disease. (3)

Almonds are a rich source of lean protein. A protein that is vital for brain cells – improving cognitive functions.

Apart from all those benefits, it also contains polyunsaturated fat, which takes no longer to oxidize. Not use almonds excessively. It is advised to eat 4 or 5 almonds a day.

 

9- Grass-Fed Beef for Brain Health

Grass fed beaf for brain health

No, there isn’t a talk about industrial meat, pump by giving antibiotics – the meat of unhealthy and stressed-out animals. No, the discussion is about the meat of cows that are allowed to pasture on grass – experiencing only a bad day – the last day of their lives.

Most of the nutritional talk about red meat besieged protein. Yes, beef is full of essential proteins, but it also contains some of the beneficial minerals like zinc and iron. (1)

Vitamin B12, vitamin E, and a good source of omega-3 fats are also found in beef, and some essential nutrients are also found, such as creatine. The study found that deficiencies in any of these vitamins, fats – micronutrients, can lead to brain disorders, including Dementia, low IQ, depression, and Autism. (2)

It is advised to consume beef once a week for your brain health. Beef meat can be harmful to some of the other diseases. If you have any disease then concern a specialist before incorporating it in your diet, it might exacerbate your case.

 10- Wild Salmon Fish for Brain Health

Wild Salmon for brain health

Wild fish consumption is often associated with the reduced risk of two major diseases; Cancer and Cardiovascular Diseases, but consumers of wild salmon fish have been found with superior cognitive aging and better functions of memory. (1)

The study found that older people who consume seafood once a week have a reduced decline in verbal memory, as compared to those who thwart themselves from eating wild food. (2)

A king among all the fishes is Salmon Fish, which is quite low in mercury. DHA omega-3 fatty acids and EPA are found in abundance in Salmon fish, a potent carotenoid is also found in Salmon, and that is called astaxanthin. Astaxanthin is extremely crucial for our brain health for many reasons. (3)

Astaxanthin helps in promoting neurogenesis and also beneficial in boosting cognitive functions of the brain. Astaxanthin is also vital for its antioxidant effects. (4)

Astaxanthin is also found in some of the other wild kinds of seafood such as lobsters, crabs, and shrimps. (5)

Try to consume wild seafood once a week for better brain health. Do give it a go and analyze its benefits.

 

Final Words

 

Please incorporate these amazing brain foods into your life for better brain functioning. According to brain impairment research ;

Alone in America, about 250,000 people are diagnosed with Alzheimer’s disease. One of the most prevalent brain diseases.

Around 600,000 people are diagnosed with a stroke.

Over 33,000 people are suffering from Brain Tumour.

Around 55,000 people are affected by Parkinson’s disease.

There are other fatal diseases related to the brain, but the point is to prevent yourself from any of this brain disease by incorporating brain foods.

 

Note: Pixabay, Unplash, and pixels power pictures

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