Brain-Foods | 13 Foods To Boost Brain Health and Increase Memory |

 13 Best Foods To Boost Brain Health and Increase Memory

   

   

Introduction

Ways To Improve Brain Health

Brain Foods

INTRODUCTION:

Brain Health is a developing and evolving topic that includes neuronal growth, plasticity, functioning, and restoration throughout life.

Optimal brain health is a condition in which everyone has the ability to learn new skills and perform at their best under any set of life circumstances. Many interrelated social and biological variables (including genetics) play a role from conception to the end of life in brain development and brain health. There are several biological, environmental, and social influences that influence how our brains evolve, adapt, and respond to stress and adversity, which ultimately lead to strategies that help to prevent and cope with stress and adversity in our lives.

Brain health problems develop during the course of a person's life and are indicated by disturbances in normal brain growth and function. They might appear as intellectual and developmental problems such as autism, epilepsy, cerebral palsy, dementia, cerebrovascular disease, headache, multiple sclerosis, Parkinson's disease, brain tumors, traumatic damage, and neurological disorders caused by malnutrition.

As per WHO research conducted in 2016, the five largest contributors of Disability Adjusted Life Years (DALY) for neurological disorders were;

• Stroke (42.2%), 
• Migraine (16.3%), 
• Dementia (10.4%), 
• Meningitis (7.9%), and 
• Epilepsy (5%).

As per research done by WHO, 50 million people are affected by dementia globally, and almost 10 million new cases are reported every year, approximately 1 in every 3 seconds.

Another research done on US older adults and published in January 2020 finds a link between chronic disease and subjective cognitive decline.

WAYS TO IMPROVE BRAIN HEALTH AND COGNITIVE FUNCTIONS:

So to keep the brain healthy and to improve cognitive functions following steps should be taken; 

• Quit smoking, 
• Be physically and mentally active, 
• Prevent and control high blood pressure, 
• Maintain blood cholesterol, 
• Maintain blood sugar, 
• Eat a well-balanced diet
• Maintain a healthy weight, and
• Get enough sleep.

 

BRAIN FOODS | FOODS TO BOOST BRAIN HELATH AND MEMORY |:

A well-balanced diet is crucial for maintaining your body and brain nourished and ready to tackle demanding activities. Research suggests that some foods are particularly helpful to brain health and mental function.

 The 13 foods listed below have been linked to better brain function and increased memory.

 1. VEGETABLES AND FRUITS:

Adequate intake of Fruits and Vegetables is essential for a healthy lifestyle among young adults. In fact, consuming an adequate amount of fruits and vegetables has a direct protective impact on overall health. It is also included in the treatment plan of many disorders, such as obesity, chronic degenerative diseases, cardiovascular disease, and enhancement of cognitive functions.

According to research, intake of grains, fruits, and vegetables is associated with decreased risk of cognitive impairment.

Youngsters have high levels of neuronal plasticity, with a high replacement rate of brain cells. For this reason, their dietary patterns include foods that are rich in flavonoids. Moreover, age-related cognitive impairment is avoided in these cases.

Incorporating a lot of fruits and vegetables in one's diet will lead to higher antioxidant levels, lower levels of oxidative stress biomarkers, and better cognitive performance.

Kale, parsley, collard, spinach, basil, peas, leeks, lettuce, carrots, broccoli, and green and red peppers are among the foods high in lutein, folate, beta carotene, and zeaxanthin. Research suggests these plants may help slow cognitive decline.

Anthocyanins are flavonoid chemicals found in berries such as blueberries, strawberries, and blackberries, and other red fruits such as grapes.

Anthocyanins are thought to boost mental acuity by increasing blood flow to the brain.

2. Whole Grains:

Whole grains contain many bioactive compounds, such as flavonoids, dietary fiber, resistant starch, B-vitamins, vitamin E, lignans, selenium, manganese, and protein. These bioactive components have numerous health benefits, including decreasing the risk of colorectal cancer, supporting the gut, and preventing diabetes and cardiovascular disease.

Vitamin E helps slow mental decline by protecting cells from free radical damage.

Thus, Whole grains reduce the inflammatory process in the brain, potentially prevent degeneration of neurons, and helps to prevent the decline in memory and cognitive functions.

3. EGGS:

Eggs are particularly rich in brain nutrients such as vitamin B12, choline, and selenium.

Selenium, for example, is involved in the coordination, memory, cognition, and motor performance of the brain.

Choline is essential for the development and production of acetylcholine, a neurotransmitter crucial to regulating mood, memory, and muscle function.

Vitamin B12 is crucial for neurological health, and its low levels may affect the brain's functions. 

Vitamin B12 is also involved in the production of brain chemicals and regulating sugar levels in the brain. Vitamin B12 and folate deficiency are linked with an increased risk of depression.

You must consume whole eggs, not just egg whites, so that you can harvest their potential brain-functional advantages.

4. WALNUTS:

Nuts include critical elements for brain function, such as vitamin E and zinc.

Nuts are rich sources of healthy fat, protein, and fiber and can assist in keeping you energized during stressful workshops.

Walnuts have been connected frequently to increased brain performance, cognitive test results, and language interpretation.

 

5. DARK CHOCOLATE:

Flavonoids are antioxidants found in dark chocolate.

Antioxidants are particularly crucial for brain health because of the brain's vulnerability to oxidative stress, which leads to age-related cognitive decline and cerebral disorders.

For the brain, flavonoids appear beneficial. In brain areas that are involved in memory and learning, flavonoids can stimulate neurons and vessel growth. It can also boost blood flow in the brain and reverse memory problems.

 

6. CITRUS FRUITS:

The citrus fruits are incredibly nutritious, with a number of health benefits, including brain health enhancement, associated with their consumption.

Citrus fruits are high in Flavonoids such as hesperidin, naringin, quercetin, and rutin.

These substances can increase learning and memory and preserve nerve cells from harm, thus preventing mental aging.

Citrus fruits also have an adequate amount of vitamin C. Inadequate Vitamin C level is associated with a low level of Brain Vitality. 

Supplementation of Vitamin C effectively improves work motivation, attentional focus, and improved performance on cognitive tasks requiring sustained attention. 

As you age, vitamin C also supports brain health and may have a protective effect in many neurological and psychiatric disorders, such as Alzheimer's disease, schizophrenia, anxiety, and major depressive disorders. 

 

7. AVOCADOS:

Avocados are an important source of lutein, a pigment that builds up in your brain and eyes, which can positively influence your brain's functions.

Increased blood lutein levels are associated with improvement in mental test accuracy.

Avocados also have high levels of healthy unsaturated fats, which may support the brain.

8. OMEGA 3 RICH FOODS:

Eating omega-3-rich foods like oily fish could increase the function of the brain.

Our brain consists of Fats (60%); out of this fat, half of the fat contains omega 3 fatty acids.

Individuals with high levels of omega-3 fatty acids have enhanced blood flow in the brain. The scientists also established the link between  omega-3 levels and a deep understanding of cognitive skills.

A high oil-rich fish diet and a high Docosahexaenoic acid (DHA), an omega 3 fatty acid, consumption have been consistently related to enhanced cognitive health at a later age, with a 10–30% lower risk of Alzheimer's disease incidence.

Some research also suggests that consumption of omega 3 rich fish is linked with increased gray matter mass and improve cognitive ability in healthy individuals

9. BEETS:

Beets and beet products are rich in nitrates that your body transforms into a nitric oxide molecule.

Nitric oxide plays numerous vital functions, including efficient nervous cell communication, blood circulation, and operation of the brain.

Notably, the nitrates in beets may benefit mental and cognitive function by promoting blood vessel dilation and thus increasing blood flow to the brain.

A review of several studies involving beetroot shows that this vegetable has an especially pronounced effect on improving blood flow to the frontal lobe of the brain, which is involved in higher-level thinking, such as decision making and working memory.

 

10. COFFEE:

Coffee is a popular aid for concentration.

Caffeine and antioxidants are the two major components of coffee.

Caffeine in the coffee blocks adenosine in the brain that makes a person feel sleepy.

Caffeine was found to increase entropy in the brain. The brain can operate more information when entropy is high.

Powerful antioxidants of coffee include hydrocinnamic acids and polyphenols.

A study indicates that caffeine can also strengthen the brain's ability to comprehend information beyond increasing alertness.

Researchers also find a link between coffee consumption and decrease the risk of:

• Cognitive decline
• Parkinson’s disease
• Alzheimer’s disease

But a person's sleep might be affected by caffeine, and doctors don't recommend everybody to consume coffee. In research, it is also noticed that drinking more than six cups of coffee in a day may put you at risk of neurological disorders such as dementia and stroke.

So coffee consumption should be in moderation, i.e., one or two standard cups of coffee per day.

 

11. TURMERIC:

One of the most crucial ingredients of turmeric for brain health is curcumin. Curcumin is a powerful antioxidant and anti-inflammatory substance that has been linked to several brain advantages.

Curcumin may also aid to improve memory in people with Alzheimer’s and may enable new brain cells to grow, resulting in delayed age-related mental decline.

 

12. PUMPKIN SEEDS:

Phytochemicals found in pumpkin seeds have potent antioxidant activity, which prevents free-radical damage to the body and brain.

Pumpkin seeds are also a prominent source of micronutrients, such as magnesium, iron, zinc, and copper.

Zinc deficiency is linked with many neurological disorders, including Alzheimer’s disease, depression, and Parkinson’s disease. For learning and memory, magnesium is also crucial. Your brain utilizes copper to help control neuronal signals. Also, there is a strong correlation between iron deficiency and motor and cognitive dysfunction, and altered social behavior.

13. GREEN TEA:

Green tea is a great way to increase alertness, focus, and performance.

Green tea is particularly rich in L-theanine, an amino acid that helps the neurotransmitter GABA (gamma-aminobutyric acid) pass from the blood to the brain, calming you and reducing stress.

It has also been discovered that L-theanine helps promote alpha waves in the brain, resulting in more relaxation and energy without causing tiredness.

According to one study, L-theanine in green tea combats the stimulating effects of caffeine, which allows people to relax.

Polyphenols and antioxidants are also abundant in green tea, which could help reduce mental decline and diminish the risk of both Alzheimer's and Parkinson's.

Additionally, some research indicates that green tea helps to improve memory.