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10 Foods That Can Help To Improve Brain Health

by | Mental Health

Jun 7, 2020

Are you trying to find ways to enhance your brain health? Well, here are the simplest foods to help you improve your brain health or boost your brainpower and improve your memory. 

There is a proverbial saying: “you are what you eat” because what you eat is fundamental to your having good health. What you put in your mouth may also affect your mood, the brain’s energy, and memory.

The food you eat plays a big role in affecting your ability to handle stress, complex problems, or simple daily tasks. Although your brain only weighs only 2% of your weight, it consumes 20% of the calories you eat, and also, the more nutrients you eat, the sharper your brain works. 

In general, what you set in your body could make the difference in whether you’re healthy or not—both mentally and physically. However, the great news is that there are ways to extend brain power naturally. You just have to concentrate on filling your gut with nutrient-dense, brain-boosting foods to help your brain thrive.

Being attentive to what you eat gives you the simplest chance of getting all the nutrients you wish for cognitive health. To be naturally brainy, you will need to consume the following foods. Learn more about the 10 foods that can help to improve brain health and function. 

1. Legumes

Legumes are an excellent source of carbohydrates; these complex carbohydrates are mixed with fiber that helps to impede absorption, providing a gentle supply of glucose to the brain without the chance of sugar spikes related to many other sugar sources. Legumes are rich in folate, the B-complex vitamin critical to brain function.

2. Mint

Mint could be a good source of vitamin A and vitamin C. Vitamin A factor can help boost learning skills and increase brain plasticity. A water-soluble vitamin such as Vitamin C is claimed to assist in protecting against cognitive decline. 

In line with studies, even the scent of mint affects brain functioning by boosting alertness and memory. It also helps improve basic clerical skills like typing and memorization.

3. Broccoli

Broccoli isn’t only a superfood for the entire body, but it’s also one of the simplest foods to spice up brain power and improve your memory. It is rich in calcium, vitamin C, B vitamins, beta carotene, iron, fiber, and naphthoquinone. These nutrients together protect against free radicals. 

Furthermore, they maintain proper blood circulation and take away heavy metals that may damage the brain. The broccoli potassium content helps the system, which successively helps the brain. 

Research also suggests that broccoli can help contribute to the brain, healing itself within the event of an injury. It isn’t just limited to broccoli but extends to the vegetable family, including cauliflower and brussels sprouts.

4. Beets

One way to extend brain power naturally is to incorporate more beets into your diet. They’re high in nitrates, which help to increase blood flow in parts of the brain associated with executive functioning. 

Furthermore, beets also contain plenty of vitamin B9, which may aid cognitive functioning and delay dementia. Also, beets are rich in carotenoids, which may help to spice up brain functioning and avoid depression.

5. Seeds

Sunflower seeds and pumpkin seeds especially are great for the brain. They contain a chic mixture of protein, omega fatty acids, and B vitamins. These seeds also contain tryptophan, which may help to spice up mood and combat depression. 

Eating a few seeds daily would also help provide you with your daily recommended amount of zinc. Also, it will help enhance your memory and thinking skills. Soaked in sprouted seeds are even healthier.

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6. Nuts

Walnuts and almonds are among the simplest brain-boosting foods on this earth and can help improve our brain health in so many ways. They are extremely good for our body system too.

Nuts are a good source of omega 3 and omega 6 fatty acids, vitamin B6, and E, which can help enhance brain power and stop various kinds of dementia by protecting the brain from free radicals. 

Walnuts also have a higher concentration of DHA, a kind of Omega-3 fatty acid. DHA helps to protect brain health in newborn babies, improves adults’ cognitive performance, and also helps prevent age-related cognitive decline. (1)

Though it’s worth noting that nuts contain some anti-nutrients like folic acid, so it’s much healthier if you soak them overnight before you eat them.

7. Quinoa

Quinoa is an excellent source of complex carbohydrates and fiber to balance glucose levels. It helps in providing the essential glucose the brain craves. 

Furthermore, it is a decent source of iron, which helps keep the blood oxygenated, while B vitamins balance mood and protect blood vessels.

It is also gluten-free for those with sensitivities to the current protein, and like most seeds, grains, and nuts, it will be best to soak quinoa overnight before cooking.

8. Avocado

Good quality fats are extremely important for brain health, and avocados are a very good source of monounsaturated fats, omega 3, and omega 6 fatty acids. 

These increase blood flow to the brain, lower cholesterol, and aid in the absorption of antioxidants.

Avocados also include many antioxidants, including Vitamin E, which may help safeguard the body and brain from radical damage. 

Avocados are a decent source of potassium, vitamin K, and naphthoquinone, which may help to safeguard the brain and decreases the risk of stroke and Alzheimer’s.

9. Blueberries

Blueberries are another excellent choice of foods that can help to improve brain health in so many ways. They are antioxidant powerhouses, protecting the brain from oxidative damage and stress that result in premature aging, Alzheimer’s, and dementia.

The flavonoids in blueberries also improve communication between neurons, resulting in improved memory, learning, and improved cognitive functions, including reading, reasoning higher cognitive process, verbal comprehension, and numerical ability.

10. Coconut oil

Coconut oil helps to improve brain health and functions in so many significant ways than you can imagine. It contains a medium-chain of triglycerides that the body uses for energy using glucose for the brain.

It also seems to possess a beneficial effect on blood pressure, glucose, and cholesterol, and anything that benefits the guts and circulation also benefits the brain. 

Coconut oil acts as an anti-inflammatory and can also help in the prevention of Alzheimer’s and dementia.

Bottom Line

These foods can help to boost your brainpower. It would be best to consume them regularly for optimal mental functioning.

Although there’s no single brain food that may completely protect against age-related disorders, being attentive to what you eat gives you the simplest chances of getting all the nutrients you wish.

Eating a healthy diet that has these brain-boosting foods will keep your memory sharp.

Apart from these foods, exercise also is another important thing that can help to improve our brain health.

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By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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