Human brain requires a lot of energy to function properly. There is no magic pill which can prevent cognitive degeneration, in the same way there is no single brain food which can help us to keep a sharp brain as we age.
If we eat the right kind of food, it can do wonders and keep us focussed and our memory sharp. The food we eat plays a crucial role in supporting our cognitive health and function. It is best to follow a healthy diet, which includes lots of fruits, vegetables, legumes, and whole grains.
In an interaction with Only My Health, Rajeshwari V Shetty, HOD-Dietetics, SL Raheja Hospital, Mahim & Dr Jayesh Sardhara, Senior Consultant-Neuro & Spine Surgery, Fortis Hospital Mulund, explained about the food items to eat for better cognitive health.
Foods That Increase Brain Power
“The Mediterranean Diet which includes fruits, vegetables, legumes, and fish is one example of a diet which is good for brain health. Certain nutrients, such as Omega-3 Fatty Acids found in fish, nuts, and seeds, are essential for healthy brain development and function,” said Dr Sardhara.
There are certain foods which help to improve brain power. These include:
Leafy green vegetables
Leafy green like Kale and Spinach. These vegetables are rich in brain-healthy nutrients like vitamin K, Folate, Lutein, and Beta Carotene. Research has shown that plant-based foods are good for preventing cognitive decline.
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Broccoli
It is a cruciferous vegetable. These vegetables contain high doses of Glucosinolates which when combined with water produce Isothiocyanates – powerful metabolites known to have neuroprotective properties.
Fatty fish
Fish such as Salmon, Mackerel are rich sources of Omega 3 Fatty Acids. Vegetarians can have Flaxseeds, Walnuts or Avocado.
Berries
According to the journal Nutrients, berries are rich in Flavonoids which help improve memory.
Nuts
They serve as good brain foods. Almonds, Pistachio, Macadamia, and Walnuts are examples of some of these nuts. However, Walnuts reign supreme as they are high in a type of Omega-3 Fatty Acid called Alpha-Linolenic Acid (ALA). It helps in the improvement of memory.
Whole grains
Many whole grains are rich in vitamin E. It is an important antioxidant that helps reduce the presence of free radicals and prevent neurological damage. These include whole Wheat, Oats, Barley and brown Rice.
It has been rightly said that one should consume vitamin E in its natural form rather than via supplements, making whole grains a great choice for boosting vitamin E intake.
Seeds
They are nutrient rich, low in calories and are great to munch on. Sunflower seeds are rich in vitamin E. Pumpkin seeds are also a powerful source of antioxidants and important minerals such as Copper, Iron, Magnesium and Zinc which help guard cognitive decline.
Turmeric
It is a major ingredient in curry powders. Turmeric contains Curcumin, which is good for brain health and supports brain cell growth.
Tomatoes
Tomatoes are considered to be one of the best foods for brain health, as according to Oxidative Medicine of Cellular Longevity they are rich in Lycopene content.
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Coffee and tea
These caffeinated beverages have the ability to increase the brain’s information-processing capacity, and Coffee is rich in many powerful antioxidants, which may help support brain health. Green tea is rich in amino acid L-theanine which can help manage stress and anxiety, which is necessary for brain function.
By incorporating fish, berries, leafy greens, nuts, and seeds into your brain health diet, you provide your brain with a nutrient-rich foundation. These foods offer an array of beneficial compounds that support cognitive function, protect against oxidative stress, and nourish the brain. For a healthy brain, it is best to meet the needs by including most of these food items in the daily diet.
Prioritise hydration by drinking enough water and incorporating hydrating foods like Watermelon and Cucumbers into your brain health diet for optimal cognitive function.
Lastly, it is also important to understand which food items are to be avoided – Added sugars have negative effects of excessive sugar consumption on the brain. Ready-to-eat food, fast food and beverages carrying lots of oxidative free radicals can damage healthy neurons and neuronal networks.
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