Generally, we all tend to focus on foods containing fewer calories, gearing towards losing weight, it’s equally important to focus on our brain too. The brain is the epicenter of the body. It commands the organs to function well. Hence, it’s vital to integrate a few healthy things into the diet, to nourish the brain and keep cognitive diseases at bay.
Salmon is an excellent choice when looking for healthy food in a diet. According to Science, our brain is made of fat which is about 60% where half of the fat includes Omega-3 Fatty acids. Apparently, this fish contains the highest amount of Omega-3 fatty acids, which is why it tops the list. It’s a great source of Vitamin D which helps in the reduction of any cognitive disorders or mental disorders such as depression. It also boosts memory.
Research indicates regular intake of fish produces more nerve cells, which improves your cognitive skills like decision making, controls emotions and memory. There are a few other kinds of fish too, which are rich in Omega-3 Fatty Acids such as Tuna, Herring, Mackerel.
If you’re wondering, that coffee contains a lot of caffeine, then how could it be beneficial to my mental health? You’ll be glad to know that caffeine and antioxidants present in coffee can have a few positive effects on your brain.
- Improves concentration: An experiment was conducted to study the effect of caffeine on our brain and how it helps in improving concentration in cognitive tests. It comes out that caffeine helps in improving short-term alertness and concentration.
- Acts as a mood regulator: It helps in improving mood by boosting levels of happy hormones in the body like Dopamine. It enables these neurotransmitters to regulate mood.
Regular consumption of coffee also reduces the risks of catching any neurological diseases like Parkinson and Alzheimers, as coffee contains a high level of antioxidants.
Nuts contain high levels of Omega-3 fatty acids, Vitamin E and antioxidants which are a great source to combat depression and reduce the risk of other cognitive diseases. It improves the cognitive functioning of the brain in adults. Almonds help in producing dopamine which regulates mood. All nuts are great for the brain.
Broccoli contains a high level of antioxidants. It’s high in Vitamins especially Vitamin K, which improves memory and cognition. Also, it protects the brain from any damage due to its antioxidant and anti-inflammatory properties.
Blueberries are beneficial for health and especially the brain. They possess some antioxidant and anti-inflammatory properties due to a compound named anthocyanins. Antioxidants help in fighting against neurodegenerative diseases and brain ageing due to their properties and prevent inflammation. They also get accumulated in the brain which helps in improving the communication between the cells. Research says it boosts memory and cognitive processes in adults.
You could have a smoothie or cereal topped with blueberries as your breakfast. It could be a great option!
Eggs can be a great choice to improve mental health as they are rich in nutrients like Vitamin B6 and Vitamin B12, Choline and Folate. Choline helps our body to create Acetylcholine which helps in mood regulation and improves memory. Never ignore the egg yolks as they are the best source of this nutrient. Vitamin B provides several other benefits to brain cells like they reduce the level of homocysteine( an amino acid), which reduces the risks of getting prone to dementia and Alzheimer in adults.
Can it be more interesting? Dark chocolate is loaded with tons of brain-boosting compounds due to the presence of 80% cocoa content, which is the most beneficial ingredient in it. Besides, it’s made of caffeine, flavonoids. Flavonoids are antioxidants that enhance mental ability, moods and help to fight against age-related cognitive diseases in adults. One study says people who frequently eat dark chocolate have better cognitive skills. Nevertheless, anything in excess can be detrimental to health, never overeat it!
Remember fruits, vegetables, nuts and other nutrients can help your brain enhance memory, cognitive skills and mood, but increased consumption of worse foods can be detrimental to health, which is subjective. It’s important to do your own research to get sufficient benefits. The next time you go shopping, try including these nutrients.
Which food would you consider to improve your brain health and why? Tell us in the comment section below!
Aayushi is a content writer at F and B Recipes. When not writing, she can be found creating a list of “Things That Make Me Happy” or coming up with creative Food Blog Names.
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