Including salmon, trout and sardines, they are all rich sources of omega-3 fatty acids. About 60% of your brain is made up of fat, half of which is omega-3 fat. Your brain uses omega-3 to build brain and nerve cells, and these fats are essential for learning and memory.
On the one hand, omega-3 can slow down age-related mental decline and help prevent Alzheimer's disease. Lack of adequate omega-3 fatty acids is associated with learning disabilities and depression.
A study found that people who regularly eat grilled fish have more gray matter in their brains. Gray matter contains most of the nerve cells that control decision-making, memory and emotions. Overall, oily fish is an excellent choice for brain health.
The two main ingredients in coffee-caffeine and antioxidants-can help your brain. The caffeine in coffee has many positive effects on the brain, including:
increased alertness: caffeine can block adenosine (a chemical messenger that makes you sleepy, thereby keeping your brain alert).
Improve mood: Caffeine can also boost some of your "feel good" neurotransmitters, such as serotonin.
Concentration: A study found that when participants drink a large cup of coffee in the morning or drink a smaller amount of coffee throughout the day, they are more effective on tasks that require concentration.
Drinking coffee for a long time can also reduce the risk of neurological diseases, such as Parkinson's and Alzheimer's.
This can be attributed at least in part to the high concentration of antioxidants in coffee.
Blueberries can provide anthocyanins, which are a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants can not only resist oxidative stress and inflammation, but also cause brain aging and neurodegenerative diseases. It has been found that certain antioxidants in blueberries accumulate in the brain and help improve communication between brain cells.
Animal studies have shown that blueberries help improve memory and may even delay short-term memory loss.
This deep yellow spice is a key ingredient in curry powder and has many benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, which means it can directly enter the brain and benefit the cells in the brain.
This is an effective antioxidant and anti-inflammatory compound, which is associated with the following brain benefits:
Helps improve memory in patients with Alzheimer's disease. It may also help clear amyloid plaques, which is a sign of the disease.
Relieve depression: It can enhance serotonin and dopamine, both of which can improve mood. A study found that curcumin improved depression symptoms in 6 weeks, as much as antidepressants.
Help the growth of new brain cells: Curcumin can promote brain-derived neurotrophic factor, which is a growth hormone that helps brain cells grow. It may help delay age-related mental decline.
Broccoli contains powerful plant compounds, including antioxidants.
It is also high in vitamin K, providing 100% of the recommended daily intake (RDI) in 1 cup (91 grams). This fat-soluble vitamin is essential for the formation of sphingolipids, which are fats that are tightly packed in brain cells. Some studies on the elderly have linked higher vitamin K intake to better memory.
In addition to vitamin K, broccoli also contains a variety of compounds, which have anti-inflammatory and antioxidant effects and can help protect the brain from damage.
Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage. They are also an excellent source of magnesium, iron, zinc and copper. These nutrients are important for brain health:
Zinc: This element is essential for nerve signals. Zinc deficiency is associated with many neurological diseases, including Alzheimer's disease, depression, and Parkinson's disease.
Magnesium: Magnesium is essential for learning and memory. Low magnesium levels are associated with many neurological diseases, including migraines, depression, and epilepsy.
Copper: Your brain uses copper to help control nerve signals. Moreover, when the copper content exceeds expectations, the risk of neurodegenerative diseases is higher, such as Alzheimer's.
Iron: Iron deficiency is usually characterized by brain fog and impaired brain function.
Dark chocolate and cocoa powder contain compounds that promote brain function, including flavonoids, caffeine and antioxidants. Flavonoids are a group of antioxidant plant compounds. The flavonoids in chocolate accumulate in areas of the brain related to learning and memory. Researchers say that these compounds may enhance memory and also help slow down age-related intellectual decline.
In a study of more than 900 people, those who often eat chocolate performed better on a series of mental tasks than those who rarely eat chocolate.
Studies have shown that chocolate is also a reasonable mood enhancer.
One study found that participants who ate chocolate were more positive than those who ate biscuits.
Studies have shown that eating nuts can improve indicators of heart health, and having a healthy heart is related to having a healthy brain.
A 2014 review showed that nuts can improve cognitive performance and even help prevent neurodegenerative diseases.
In addition, another large study found that compared with women who did not eat nuts, women who regularly ate nuts over a period of several years had stronger memories.
Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, can explain their brain health benefits.
Vitamin E protects cell membranes from free radical damage and helps slow down mental decline.
Eat an orange to get the vitamin C you need for a day . This is very important for brain health, because vitamin C is a key factor in preventing mental underdevelopment.
According to a 2014 review article, eating adequate amounts of foods rich in vitamin C can prevent age-related mental decline and Alzheimer's disease.
Vitamin C is a powerful antioxidant that helps fight free radicals, which can damage brain cells. In addition, as we age, vitamin C supports brain health.
You can also get a lot of vitamin C from sweet peppers, guava, kiwi, tomatoes and strawberries.
Eggs are a good source of many nutrients related to brain health, including vitamins B6 and B12, folic acid and choline.
Choline is an important micronutrient that your body uses to produce acetylcholine, which is a neurotransmitter that helps regulate mood and memory.
Two studies have found that increased choline intake is associated with better memory and mental function.
However, many people do not have enough choline in their diet.
Since egg yolk is one of the most concentrated sources of this nutrient, eating eggs is an easy way to obtain choline.
For most women, the daily intake of choline is 425 mg, for men, it is 550 mg per day, and only one egg yolk contains 112 mg.
In addition, B vitamins have multiple roles in brain health. First, they may help slow down the process of mental decline in the elderly. In addition, the lack of two B vitamins (folic acid and B12) is also associated with depression. Folic acid deficiency is common in elderly people with Alzheimer's disease, and studies have shown that folic acid supplements can help reduce age-related intellectual decline. B12 is also involved in the synthesis of brain chemicals and the regulation of sugar levels in the brain.
Like coffee, the caffeine in green tea can enhance brain function. In fact, it has been found to improve alertness, performance, memory and concentration.
However, green tea also has other ingredients that make it a good drink for the brain. One of them is L-theanine, which can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, helping to reduce anxiety and make you feel more relaxed. L-theanine can also increase the frequency of alpha waves in the brain, thereby helping you relax and not feel tired. One review found that the L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine.
It is also rich in polyphenols and antioxidants, which can protect the brain from mental weakness and reduce Alzheimer's and Parkinson's.
In addition, it was found that green tea can improve memory.