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7 BRAIN ESSENTIAL FOODS: THE EFFECTS OF NUTRIENTS ON BRAIN FUNCTION

7 BRAIN ESSENTIAL FOODS: THE EFFECTS OF NUTRIENTS ON BRAIN FUNCTION

29 Jan 2022
7 BRAIN ESSENTIAL FOODS: THE EFFECTS OF NUTRIENTS ON BRAIN FUNCTION

EFFECT OF FOOD ON OUR BRAIN FUNCTIONING

There is a proverb that a healthy mind lives in a healthy body. So, whatever we eat has a great impact on our brain and nervous system. Having a brain health-boosting diet in our plates can enhance every mental ability like muscle coordination, memorizing, reflexes, senses, and body responses.

The brain is an energy-intensive organ, utilizing approximately 20 percent of the calories generated from our diet daily. Therefore, we need sufficient good fuel to not let our brain and body run out of energy and get compromised nourishment.

There are certain nutrients and minerals that are very much essential to keep our brain healthy. For example magnesium threonate, omega-3 fatty acids, vitamin E, acetyl L carnitine, and many more. This is because certain nutrients contribute to building and repairing brain cells, and antioxidants help in reducing cellular oxidative stress and agents causing inflammation. This is because such malicious agents are responsible for early brain aging and certain neurodegenerative disorders like Alzheimer’s disease.

7 ESSENTIAL FOODS FOR BRAIN

1. DRY NUTS AND SEEDS
These are plant-based storehouses of healthy fats and proteins. Eating such foods in any form nourishes the brain with omega-3 fatty acids, antioxidants, and memory boosters.

A study conducted in 2014 has proven that the ones who consume nuts and seeds have comparatively higher brain functioning and response even in the older age. This is because nuts and seeds contain abundant antioxidants like vitamin E, which prevent cell damage from free radicals and minimize oxidative stress. As our numbers keep adding in our age, our brain cells start losing the ability to repair and regenerate. Therefore, the devastation caused by increasing oxidative stress leads to rapid brain aging. So, taking foods that are rich in fat-soluble antioxidants like vitamin E can help in preventing such damage. According to a 2014 study, vitamin E also helps in improving cognitive efficiency and reduces the risk of neurodegenerative conditions like Alzheimer's disease.

Following are the nuts and seeds that are rich in vitamin E are:

  • Almonds
  • Sunflower seeds
  • Hazelnuts

Furthermore, seeds like flax seeds and chia seeds are rich in magnesium. So, consuming such seeds can enhance our cognitive functioning and memorizing ability.

2. WHOLE GRAIN MEALS
Taking whole grain meals is another healthy way to get vitamin E for antioxidant benefits and protein for cell structuring. These foods include:

  • Barley Rotis
  • Brown rice
  • Oatmeal
  • Bulgur wheat chapatis
  • Whole-grain bread or pasta

3. BERRIES
Many berries are rich sources of flavonoids which are also very strong antioxidants. By reducing oxidative stress as well as inflammation, these antioxidant-rich berries optimize mental functioning and reduce brain cell damage.

According to research done on antioxidant compounds, berries optimize brain activities including:

  • Improving impulse conduction between brain cells
  • Inflammation reduction
  • Boosting learning and memorizing ability by enhancing brain cell plasticity.
  • Delaying age-related neurological degenerations and decline in cognitive behavior.

Following berries can enhance brain health:

  • Blackberries
  • Blackcurrants
  • Strawberries
  • Blueberries
  • Mulberries

4. AVOCADOS & APPLES
Fruits like avocados support very healthy brain development because of being a super-rich source of healthy unsaturated fats by supporting the better repair of brain cells. Furthermore, it provides you with abundant monounsaturated fats which play a vital role in maintaining blood pressure levels, thereby reducing cognitive decline. Apples help in providing most of the required nutrients for the appropriate brain functioning.

5. PEANUTS
Legumes like peanuts are the storehouses of essential nutrients. They provide unsaturated fats and proteins to keep up cell repair to the best levels. Peanuts also help in providing resveratrol and micronutrients including key vitamins like vitamin E and minerals to enhance brain health. Resveratrol is a natural antioxidant of non-flavonoid nature and is readily present in peanuts, rhubarb, and mulberries.

6. EGGS & OILY FISH
Eggs being the rich source of vitamin B forms the super brain diet. It provides:

  • Vitamin B-12
  • Vitamin B-6
  • Folic acid

As per research, these vitamins play a vital role in preventing brain damage and age-related cognitive decline.

Oily fish are a great source of omega-3 fatty acids. This element helps in building cell membranes of brain cells. A study suggests people who take lots of omega-3 based foods have better blood flow in their brain and confirm a positive linkage between omega-3 levels and cognitive or thinking balance. One can opt following fishes as a source of omega 3 fatty acids:

  • Salmon
  • Tuna
  • Mackerel
  • Sardines
  • Herring

SUPPLEMENTS THAT CAN BOOST BRAIN FUNCTION

Making dietary changes is the best step towards enhancing our brain functions. But sometimes due to lack of resources or time, we usually end up failing to meet the requirements for the same cause. 

Though there are various natural dietary supplements that can help us in improving our brain function. One should prefer to go for vitamins B, vitamin C, vitamin E, beta-carotene, or magnesium supplements to optimize the brain and mental activity.
 

SUMMARY NOTE

The foods mentioned above can help a person to properly nourish the brain and optimize memory as well as concentration power. These may also help in reducing the risk of certain age-related neurological degenerative diseases like Alzheimer’s or Parkinson’s diseases and stroke.

These foods tend to become the source of certain compounds like good fatty acids which help in repairing the brain cell structures. Brain-boosting foods must contain the following:

Along with adjusting the diet and having optimal supplements, one should bring following good habits in his/her timetable for healthy lifestyle and brain functioning:

  • Keep eating quantity in optimum limits
  • Take sound and enough sleep
  • Keep yourself well hydrated
  • Do work out on a routine basis
  • Do yoga, or meditation to relieve mental stress
  • Reduce the intake of alcohol 

REFERENCES

  • https://www.medicalnewstoday.com/articles/324044#berries
  • https://www.healthline.com/nutrition/6-healthiest-seeds
  • https://www.onhealth.com/content/1/seeds_nutrition_benefits

 

 

 

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