The brain is the vital organ of our body that controls thought, memory, emotion, touch, motor skills, vision, breathing, temperature, hunger, and every process that regulates our body. The brain helps us in every function of the body parts. If we have a healthy brain we will be good in study and reading. we can perform every work with the help of the brain so brain health is very essential for every human being. We should eat a healthy diet which improves our brain health.
Here we are going to discuss 6 main foods which help us to keep our brains healthy. Food that contains numerous vitamins, minerals, and also omega-3 fatty acid are known to be good for the health of the brain. The following are main 6 foods for brain health:-
Fish
Most oily fish like Salmon, and Sardine, are good for brain health because they are highly rich in Omega-3s fatty-acid, a substance which increases the blood flow in the brain.
Some fishes like tuna and trout are also rich in Vitamin B12 and Selenium, which are also helpful for the brain’s functioning.
However fish is very beneficial for the brain, but don’t eat it excessively (8 grams per day only is recommended). We can add it to our daily diet. Fish is also a good source of protein that helps our muscle growth.
Vegetables
Vegetables are very beneficial for the whole organs of the body including the brain. Vegetables, especially green, orange and red have vital vitamins and minerals like vitamin K, lutein, folate, and beta-carotene that can improve mental performance.
We can add green, orange, and red vegetables to eat including broccoli, carrot, and pepper. You can combine green, orange, and red vegetables with some other brain food like an egg, which will give you a better taste and also increase the nutritional value of your food.
Chicken
Chicken is also another delicious and healthy brain food. As a lean protein food, chicken will help boost your mental awareness by increasing the production of serotonin and dopamine in your body system.
Chicken also has so many other components that can help improve brain health and mental performance. The first one is choline, which has been found to have a greater positive impact on brain health and mental performance.
You’ll get essential vitamins like vitamins B6 and B12 that are incredibly essential to memory function and brain development when you eat chicken. You can combine your chicken with red or green vegetables.
Eggs
An egg can reduce cardiovascular diseases and enhance eye health and it is also helpful in enhancing the proper functioning of the brain. The egg has essential vitamins like vitamin B12 that are good for memory and the sharpness of the brain.
A whole egg also has choline which is an essential neurotransmitter that ensures the brain connects easily while reading vigorously. You can take your egg boiled or fried. Whichever one is preferred by you, please ensure to cook the egg on low heat to preserve most of the vital components that are good for the brain.
Berries
Berries are also very helpful for brain health and mental performance because it has an essential flavonoid called anthocyanin which is released into the body system while eating berries, which will increase the blood flow to the brain that helps to eliminate dementia and improve mental performance.
Of all berries, blueberry, blackberry, and strawberry happen to be the best berries for proper brain functioning and mental health.
Walnuts
Nuts naturally are good for the brain. All of the nut family walnuts are known to be the best ingredient for the brain because it has a high concentration of alpha-linolenic acid (a type of omega-3s fatty acid) in them.
The daily consumption of walnut by some adults helps increase their mental performance. This can also be replicated if you continue consuming walnut daily. However, if you must take walnut, ensure you do so responsibly. One to two ounces (1-2 oz) in a day is enough to avoid some complications thereafter.
Conclusion
All of the above foods help to improve brain functioning but exercise plays and great role to improve brain health because it increases blood circulation which helps overall health as well as brain health. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.
Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.
Very useful information..
Thanks alot