10 Foods You Must Include In Diet To Maintain The Brain Healthy And Wise
The brain is one of the most important organs of our system. It is the center of the central nervous system. It is extremely important because it is the one that coordinates and controls our reactions. It is the only organ taking care of our triad – ‘Thought-Feeling-Emotion’ which makes us human.
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The brain can generate 24 watts of power approximately is sufficient to light a bulb. Inter-neuronal messages’ creation and transfer are so vast that they can beat all phones across the world. It is the organ that never rests and works 24/7 even during sleep. It has to control respiration, circulation, digestion, and many other body functions.
Since all this functioning is carried out by the brain, it requires great supplements to maintain and continue the same smoothly. Some foods can boost the functioning of the brain, such as concentration and memory, and allow us to work at the peak of excellence.
Foods That Help Maintain Brain Health And Boost Its Functioning:
Food and food products that help boost brain functioning are
1Nuts: Almonds, cashew nuts, hazelnuts, and, particularly, walnuts are rich sources of omega-3 fatty acids and antioxidants. Omega-3 fatty acids help to boost brain functions, such as memory and concentration. Antioxidants prevent the oxidation and release of free radicals which damage neuronal cells and reduce their functioning. A research study indicates that the people adding nuts to their diet have good memory than those who do not add it.
2Oranges: Oranges are good for the brain because they have abundant vitamin C. Other sources of vitamin C are bell papers, tomatoes, kiwi, etc. Vitamin C plays a vital role in preventing age-related damage to the brain. It maintains mental health and prevents various degenerative disorders, such as Alzheimer’s disorder. Vitamin C also helps to fight against the damage resulting due to free radicals in the process of oxidation.
3Coffee: Coffee contains caffeine as well as antioxidants which have many positive effects on the brain such as:
a.Alertness: It is found that adenosine is a chemical messenger that causes sleepiness. Caffeine is a substance that blocks adenosine and increases alertness.
b.Mood: Since it increases alertness, it also helps to elevate and improve your mood.
c.Concentration: Caffeine and anti-oxidants improve concentration and ability to perform in a particular work.
4Fatty Fish: Fatty fish food is considered the best food for the brain and its functioning. This kind of fish includes sardine, tuna, and salmon that are rich sources of omega-3 fatty acids. Approximately 60% of our brain is made up of fats which mostly resemble the omega-3 type of food. Omega-3 fatty acids are used to build brain and nerve cells and, hence, improve the functioning of memory, learning, and concentration. A research study observed that people eating fatty fish are better in decision-making and controlling emotions compared to those who lack this food in their diet. Impairment in learning is linked to lower contents of omega-3 in the diet.
5Green Tea: Green tea contains caffeine as well as L-theanine.
a.L-Theanine is an amino acid that can cross the blood-brain barrier and excites the functioning of the neurotransmitter i.e. GABA. GABA functions in parasympathetic ganglia. It inhibits the activity of neurons and calms down the system. This function allows reduction of the anxiety and helps the brain to relax.
b.It is also found that this amino acid relaxes the brain by enhancing the generation of alpha waves.
c.This caffeine and amino acid prevent the decline of mental health in the person.
d.Green tea improves memory, concentration, and a positive attitude towards any situation.
6Dark Chocolate: Dark chocolate contains caffeine, flavonoids, and antioxidants. Some research studies indicate that flavonoids and cocoa can boost circulation in the brain. Caffeine, as we have seen above, improves concentration and alertness, but the flavonoids and antioxidants improve memory. Dark chocolate also plays a vital role in improving one’s mood. A research study observed that people eating more dark chocolates are better at solving problems, learning, and memorizing. These people had a positive attitude and less possibility of the development of a decline in mental faculty.
7Broccoli: Broccoli is a rich source of fat-soluble vitamin K and antioxidants. Vitamin K plays a significant role in forming a type of lipids that are densely packed in the brain’s fatty tissue. People with a high intake of vitamin K are observed to have good memory than those who have less intake of it.
8Egg: Eggs are known as complete foods, as they contain various sorts of vitamins, minerals, proteins, and micronutrients. Egg yolk is more concentrated with micronutrients than the egg white part. Eggs are also known to contain Vitamin B6 and B12 i.e. folate and choline. Acetylcholine helps in the regulation of mood and memory, while choline is utilized in the generation of Acetylcholine. Hence, eggs are a rich source of nutrients to improve mood and memory. It has also been observed that a lower amount of vitamin B6 and B12 in our body increases the chances of developing Mood Disorder.
9Turmeric: Turmeric is a yellow-colored spice that contains antioxidants. These antioxidants are observed to be neurotrophic i.e. helps in the growth of the brain as well as in boosting the neurotransmitters, such as serotonin and dopamine. These neurotransmitters enhance the positive regulation of mood and fight against depression and anxiety.
10Seeds and Berries: Sunflower seeds and pumpkin seeds are rich sources of vitamin E. They are also rich sources of minerals, such as magnesium, zinc, and iron. These elements prevent brain fag and improve the functioning of neurotransmission. Berries are known to have antioxidant and anti-inflammatory properties. Berries prevent early aging of the brain and help in mental functioning.
By following these dietary recommendations, one can stay fit and fine This is because if the brain is functioning at its peak and controlling all other functions smoothly, all other systems happen to function with ease and prevent the development of any disorder.
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