The brain is a very important part.
Because it is the control center of the body, the brain is responsible for maintaining the heartbeat, breathing of the lungs as well as controlling the body moving, feeling and thinking.
So look for ways to keep your brain working in the best condition.
The foods you eat play an important role in maintaining brain health as well as improving specific mental activities, such as memory and concentration.
This article will list 11 foods that enhance the brain.
1. Fat fish
When it comes to foods that are good for the brain, fatty fish is often one of the top choices.
Fatty fish include fish such as salmon, salmon and sardines, all of which are good sources of omega-3 fatty acids .
About 60% of the brain is fat, half of which is omega-3 fatty acid .
The brain uses omega-3 to build brain and nerve cells. These fats are also essential for learning and memory .
Omega-3 also has some other benefits for the brain.
For example, this type of fatty acid can slow mental decline due to old age and help prevent Alzheimer's disease .
On the other hand, not getting enough omega-3 can lead to reduced learning and depression .
It can be said that eating fish is very beneficial for health.
One study found that people who regularly eat grilled fish contain a lot of gray matter in the brain. Gray matter contains most nerve cells that control decision making, memory and emotions .
In general, fatty fish is a great choice for brain health.
Summary, Fat fish is an abundant source of omega-3, an ingredient to build the brain. Omega-3 contributes to memory improvement, mood improvement, as well as brain protection against impaired conditions.
2. Coffee
If the coffee As an integral part of your breakfast, be happy to know that it also has many benefits.
The two main ingredients in coffee are caffeine and antioxidants that are good for the brain.
Caffeine in coffee has some positive effects on the brain, including :
- Enhance alertness: Caffeine keeps the brain awake by blocking adenosine, a chemical that makes us sleepy .
- Improve mood: Caffeine may also promote some neurotransmitters such as serotonin to make the mood better .
- Enhance concentration: One study found that drinking a large cup of coffee in the morning or drinking more often throughout the day in small amounts would increase the effectiveness of the tasks that require concentration .
Drinking coffee for a long time may also reduce the risk of neurological diseases like Parkinson's and Alzheimer's .
Coffee with these effects is partly due to high levels of antioxidants (15).
Summary, Coffee can help boost alertness and improve mood. Due to caffeine and antioxidants, this drink also contributes to Alzheimer's disease.
3. Blueberry
Blueberries bring Many health benefits , including the brain.
In blueberries and dark colored berries, there is anthocyanin, a plant compound that supports anti-inflammatory and antioxidant .
Inflammation and free radicals that cause brain aging and neurodegenerative diseases can all be destroyed by antioxidants .
Some antioxidants in blueberries are also found in the brain and they help improve the exchange between brain cells .
Animal studies show that blueberries help improve memory and may even make short-term dementia happen later .
Add coffee to breakfast cereals or smoothies to add good brain chemicals.
Summary, Blueberries contain antioxidants that help slow down the aging of the brain and improve memory.
4. Turmeric
Recently turmeric has made a lot of buzz.
This dark yellow spice is an important ingredient in curry powder, it is also very good for the brain.
Curcumin is the active ingredient of turmeric, which has been shown to pass through the blood-brain barrier, meaning that it can go directly into the brain and benefit cells in the brain .
This is a powerful antioxidant and anti-inflammatory compound that can bring the following benefits:
- Beneficial for memory: Curcumin may help improve memory in people with Alzheimer's disease. It can also help dislodge amyloid patches - a sign of Alzheimer's disease .
- Reduce depression: Curcumin helps increase serotonin and dopamine levels, helping to improve mood. One study found curcumin's antidepressant effect comparable to antidepressants for six weeks .
- Helping new brain cells grow: Curcumin enhances neurological factors derived from the brain, this is a growth hormone that helps brain cells develop. Curcumin may also help slow down the mental decline due to old age, but we still need to study more about this problem .
For curcumin to be the most effective, try combining it with curry powder, or add turmeric and potatoes or use turmeric to make tea.
Summary, Curcumin turmeric and active compound have strong anti-inflammatory and antioxidant benefits to the brain. In the study, this substance helps reduce symptoms of depression and Alzheimer's disease.
5. Broccoli
Broccoli contains strong plant compounds including antioxidants .
This food also contains vitamin K. 91 grams of broccoli can provide more than 100% of the recommended daily intake of vitamin K (RDI) .
Fat-soluble vitamin K is essential for the formation of spongolipid, a fat with a very high density in brain cells .
Some studies in older adults have shown that providing more vitamin K may help boost memory .
In addition to vitamin K, broccoli contains a number of compounds that provide anti-inflammatory and antioxidant effects, helping to protect the brain against injury .
Summary, Broccoli contains some effective antioxidant and anti-inflammatory compounds including vitamin K.
6. Pumpkin seeds
Pumpkin seeds contains powerful antioxidants that protect the body and brain from free radical damage .
This is also a source of magnesium, iron, zinc and copper .
These nutrients are important for brain health:
- Zinc: This is essential for nerve signals. Zinc deficiency can cause many neurological diseases like Alzheimer's, depression and Parkinson's .
- Magie: Magnesium is an important substance that supports learning and memory. Low magnesium levels can lead to many neurological diseases such as migraines, depression and seizures .
- Copper: The brain uses copper to control nerve signals. When copper levels exceed the permitted level, neurodegenerative disorders such as Alzheimer's disease are very likely to occur .
- Iron: Iron deficiency causes symptoms such as dizziness, forgetfulness as well as impaired brain function .
This information does not focus on pumpkin seeds but only on the above mentioned micronutrients. However, because pumpkin seeds contain a lot of these micronutrients, you can provide them by adding pumpkin seeds to your diet.
Summary, Pumpkin seeds contain many micronutrients important for brain activity such as copper, iron, magnesium and zinc.
7. Dark chocolate
Flavonoid is an antioxidant compound.
Flavonoids in chocolates are also found in areas where learning and memory are carried out in the brain. Researchers say these compounds can improve memory as well as slow down the mental decline caused by old age .
In fact, some studies have proven this effect .
A study of more than 900 people showed that people who ate a lot of chocolate had signs of mental activity, such as memorization, better than those who ate chocolate .
According to other research, chocolates are also recognized as a mood improvement food.
One study found that chocolates give more positive emotions to people who eat than cookies .
However, the researchers still do not know whether these emotions come from chocolate compounds or simply because of its delicious flavor .
Summary, Flavonoids in chocolates can help protect the brain. Studies have suggested that eating chocolate can improve both memory and mood.
8. Nuts
Nuts have been shown to improve the signs of cardiovascular health, and having a healthy heart means having a healthy brain .
A 2014 review shows that nuts can improve cognition and even help prevent neurodegenerative diseases .
In addition, another large study found that women who ate nuts for several years had better memories than those who did not eat .
Almonds are good for the brain because they contain some nutrients such as beneficial fats, antioxidants and vitamin E .
Vitamin E protects cell membranes from free radical damage, which helps slow down mental decline .
Although all nuts are good for the brain, but walnuts seems to excel because it provides omega-3 fatty acids .
Summary, Nuts contain many brain-enhancing nutrients, including vitamin E, beneficial fats and plant compounds.
9. Cam
A medium-sized orange can provide the amount of vitamin C needed for a day .
Providing enough vitamin C is important for brain health, because vitamin C is a key factor in preventing mental decline .
According to a review article in 2014, providing adequate amounts of vitamin C can counteract mental decline and Alzheimer's disease caused by aging .
Vitamin C is a powerful antioxidant that helps fight free radicals that can damage brain cells. In addition, vitamin C supports brain health as we age .
Excellent vitamin C content can come from foods like bell peppers, guava, kiwi, tomatoes and strawberries .
Summary, Oranges and foods high in vitamin C can help protect the brain against free radical damage.
10. Eggs
Egg is a good source of nutrients for the brain, including vitamins B6, B12, folate and choline .
Choline is an important trace nutrient used by the body to produce acetylcholine, a neurotransmitter that regulates mood and memory .
Two studies have found that adding higher levels of choline to the body can help boost memory and nerve function .
However, most of us still don't provide enough choline for our bodies.
Eating eggs is an easy way to provide choline, egg yolk is one of the abundant sources of choline.
Most women need 425 mg of choline every day and men need 550 mg, which in an egg yolk contains 112 mg .
Vitamin B also has some role in brain health.
This substance may help slow down the mental decline in the elderly .
In addition, the lack of two B vitamins, folate and B12, can lead to depression .
Folate deficiency is common in older people with dementia, and studies suggest that folic acid supplementation may help reduce age-related mental decline .
B12 is also involved in the synthesis of chemicals in the brain and regulating the amount of sugar in the brain .
It is worth noting that there is very little direct research on the relationship between egg consumption and brain health. However, there are studies that have demonstrated the brain-enhancing benefits of nutrients in eggs.
Summary, Eggs are a good source of vitamin B and choline are important for brain activity and development, as well as regulate mood.
11. Green tea
Like coffee, caffeine in green tea helps promote brain activity.
In fact, green tea has been shown to improve alertness, performance, memory and concentration .
But green tea also has many other good ingredients for the brain.
One of them is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of GABA neurotransmitters, help reduce anxiety and help us feel more comfortable .
L-theanine also increases the frequency of alpha waves in the brain, helping to relax without feeling tired .
One study found that L-theanine in green tea can help you relax by reducing the stimulating effects of caffeine .
Green tea also contains polyphenols and antioxidants, which can protect the brain from mental decline and reduce the risk of Alzheimer's and Parkinson's disease .
In addition, green tea has been shown to improve memory .
Summary, Green tea is a great drink for the brain. Caffeine in green tea enhances alertness, antioxidants that protect the brain and L-theanine helps relax.
Conclude
There are many types of foods that can give you a healthy brain.
Some foods like fruits and vegetables, as well as tea and coffee on this list have antioxidants that protect your brain from injury.
Other foods like nuts and eggs contain nutrients that support memory and brain development.
Add these foods to your diet to get a healthy brain, increase alertness and improve memory and emotions.
