8 foods for brain health

Read on to know which foods can help improve brain health!

The efficiency of our brain tends to decline with age. While most of us try to eat healthy to sustain a healthy life, it is also vital to eat well to maintain not only good physical but mental health as well. Here is a list of 8 foods that can help to maintain brain health.

Fatty fish

 Seafood and shell food is a rich source of omega-3 fatty acids, which is a vital nutrient to maintain brain health. Try to include salmon, herring, tuna, anchovies, mackerel, mussels, sardine, and trout in your diet to improve memory and verbal intelligence of children, cognitive performance and attention in adults, improve memory and protect the brain from harmful effects of aging in people of old age.

Berries

These are rich in antioxidants and phytochemicals, which makes it excellent brain food. Most variety of berries such as blueberry, strawberry, blackberry, huckleberry, mulberry, etc. are rich in anthocyanins, catechins, caffeic acid, tannins, quercetin, and kaempferol that improves memory and maintains overall cognition. Berries also offer anti-inflammatory, antioxidative, antiproliferative, and anti-viral properties.

Nuts

These are rich in protein, vitamins, antioxidants, and fiber, which contributes to improved overall health. Nuts such as peanuts, walnut, almond, cashews, and pecan contain MUFA and PUFA, which reduces inflammation and lowers the risk of cancer. There are studies which associate nut consumption to improve cognition, memory, processing of information, and cognitive flexibility.

Turmeric

Known for its healing property, this spice can also boost brain health as it contains curcumin. Curcumin has been studied to neutralize free radicals, reduce oxidative stress, inhibits the pro-inflammatory enzyme, and delays neuron degradation.

Cruciferous vegetables

Vegetables such as kale, broccoli, Brussels sprouts, collard greens, and bok choy are rich in vitamin K that is an essential fat-soluble vitamin required for the formation of sphingolipids. Vitamin K is also associated with better episodic memory, and reversal of the effects of impaired memory.

Coffee

This beverage contains several antioxidants as it is rich in caffeine. Caffeine has been studied to positively impact grey matter and helps to protect neurons, increase alertness, passive learning, and visual attention.

Dark chocolate

Those darks chocolates which contain 70 to 100% cocoa are a great source of polyphenols, pro-anthocyanins, flavanols, and other antioxidants. Dark chocolate is of great help to increase the sharpness of mind, improve blood flow throughout the body, promote the formation of neurons, and maintain long term memory.

Seeds

Edible plant seeds are packed with proteins, essential amino acids, vitamins, fiber, minerals, and antioxidants. You can include sunflower seeds, flax seed, pumpkin seed, etc. in your regular diet to not only improve your brain health but to positively impact your overall health as well.