Brain Health Secret!
Want to prevent the issue of brain aging to prevent Alzheimer’s or Dementia?
Or want to improve your memory, learning ability, creativity, problem-solving skills?
Then you are at right place. You will get an ultimate guide that will make you healthier and happier.
Brain is very complicated part of our body system. It is the vital organ that is responsible for the better functioning of the body. Our happiness and our health depend on its optimum functioning.
“Health is not valued till sickness comes. – Thomas Fuller”
Brain changes at every stage of life, every second, minute or years, but the core function stays the same. A healthy brain refers to the ability to think, learn, remember, concentrate, stay active and clear, etc.
Brain function is very complicated as it is responsible for many processes essential for the vitality of life.
Staying active and eating healthy food is the principle for a healthy brain as it protects from many of health risks. Those health risks mean diseases that ruin our mental health.
With the degradation of mental health, we lose our ability to remember, focus, plan, etc. With the loss of these core skills, we lose our self-esteem. With it, degradation of our life starts, and it’s not an easy path.
Many people all over the world face such problems, the issue is referred to as Aging. Aging is a natural process everyone goes through, but the risk has increased in few years due to some external and lifestyle changes.
“Aging has increased due to external and lifestyle changes.”
Aging is a problem that increases as we age. But the problem starts at an early age depending on many things.
A healthy brain is a must and everyone choice. Maintaining a healthy brain is not a tough task as it seems to be. You can stay healthy and protected from health risks just be following a healthy diet and doing adventurous things.
Eating healthy is not a tough task when we know the best foods for the brain. Also doing fun stuff won’t be such difficult. There are many things you can do daily to fight these problems.
“Healthy Diet and Fun Stuffs is the way to healthier brain.”
Statistics About Brain Health Disaster
1. Alzheimer’s
BRAIN SHRINK DUE TO ALZHEIMERS
More than 5 million American are facing Alzheimer’s disease. It is the 6th leading cause of death in the United States. (1)
1 in 3 seniors dies with Alzheimer’s. It kills more people compared to breast and prostate cancer combined. In 2016, it will cost the nation $236 billion. And due to its increasing rate, the cost will flood to $1 trillion by 2050. It’s just a stats of United States.
Worldwide, nearly 44 million people have Alzheimer’s. (2)
While considering the worldwide stats, it would be a whopping amount of money.
2. Dementia
According to WHO, 47.5 millions of people are affected by Dementia. The stats are projected to increase to 75.6 million by 2030. The number of the case can be triple by the end of 2050. (3)
A new case of dementia is found every 4 seconds.
At current stats, the cost estimated is $604 million.
3. Insomnia
Insomnia is a problem that millions of people suffer. It is a most common problem that major adult suffer. It may last for longer or short time.
30% to 35% have brief symptoms.
15% to 20% suffer from a long-term that lasts for three months.
10% face chronic insomnia disorder that lasts for three times per week for at least three months. (4)
4. Stress And Depression
Mostly every people suffer stress and depression. Stress is the trigger that leads to depression.
We face stress due to our hectic daily lifestyle, work pressure, and many things.
Many things that lead to stress also gives trigger to depression.
44% of Americans face more stress at work compared to they did 5 years earlier. (5)
1 in 5 suffers extreme stress. Work stress is the reason for 10% risk of stroke.
Productivity has fallen by 60% which is compensated by more effort for less work.
Stress is termed as the cause of 60% of all illness and diseases. It increases the risk of heart disease, heart attack, and stroke.
40% of stressed people overeat or eat unhealthy foods. 44% lose every night sleep leading to insomnia later brain damage and then to Alzheimer’s, and this continues.
Stress even shrink the brain size that makes it, even more, worse. $300 billion is lost every year, due to the decrease in productivity and medicines. And $100 billion is lost in obesity. While other costs are much higher due to the effect of it.
“Stress is degrading productivity and quality of our life.”
Root Cause of These Problems
There are many reasons for the degradation of brain health. Among which free radicals are the leading cause of Alzheimer’s and Dementia.
Scientists have found that Alzheimer’s, dementia, and even stress has increased due to change in our lifestyle and environment.
Our health completely depends on the environment we live in. A healthy environment means a healthy we. Due to the increase in pollution, we need to put more effort to stay healthy.
Our lifestyle plays a vital role in nourishing and protecting from diseases. But due to the daily hectic task, we are not able to nourish yourself. A proper nourishment includes healthy food and physical activity.
We tend to eat more unhealthy food and avoid involvement in day to day physical activity. Due to this, many problems are arising at a faster pace.
“Aging and free radicals are the worst things we have to face.”
Aging is a natural process as we age. It is caused due to oxidative stress. Oxidative stress is yet another natural process. Being natural we can’t stop it.
But oxidative stress can be controlled, and we can minimize the side-effects. Due to oxidative stress, free radicals are produced. These free radicals are responsible for boosting aging than natural.
What are Free Radicals?
Definition: An uncharged molecule (typically highly reactive and short-lived) having an unpaired valence electron.
As they are an uncharged molecule, they are highly reactive. Free radicals present in our body can start domino effects. It becomes a threat to our healthy cells DNA and cell membrane. They damage healthy cells and changes their functionality. Those unhealthy cells later harm the healthy cells and chain continues. So it becomes the biggest threat to humanity.
Free radicals in small amount don’t do much harm. While excess amount can push us in many of incurable diseases. These diseases may be Alzheimer, Dementia, heart disease, cancer and much more on the list.
Are you free from free radicals damage?
It’s a tough thing to get rid. Free radicals are damaging our healthy cells daily.
What is the correlation between Free radicals and our Brain Health?
Studies have found that free radicals have an effect on our health. (6)
Evidence demonstrates that the oxidation of DNA, proteins, and lipids by free radicals is responsible for the functional decline of the brain. They are responsible for the age-related neuro-degenerative disease.
Earlier aging was a slow process. But due to uncontrolled free radicals growth has triggered this process, that is degrading our health.
It is estimated that 10,000 of oxidative interactions occur between DNA and endogenously generated free radicals per human cell per day. At least one of three proteins in the cell is dysfunctional due to oxidative modification. It makes clear that brain cells damage is due to protein and DNA damage caused due to oxidative modification.
Are there any means to stay protected from free radicals?
Yes! These are many ways to stay protected from free radicals.
A healthy diet filled with nutrients is the best way we can stay protected from many diseases.
From those nutrients, Antioxidants have been found potent to neutralize active free radicals. While fiber and other nutrients help to flush out those free radicals.
Top Foods For Complete Brain Health
Your eating habit describes you. It is the most important things you need to take care to stay healthy.
During a few years, our eating pattern has changed drastically. We tend to eat food that provides taste or it can be said “Addiction.” We are addicted to foods that are rich in sugar, trans, and saturated fat. These nutrients are harmful in excess.
But our taste buds want foods that are rich in sugar or unhealthy fat. Along with it, we miss foods that are vital for our health.
Missing nutrient-rich food is the reason for the spread of health issues. There are lots of healthy foods that provide a high amount of life-sustaining nutrients. These nutrients not only fulfill our daily requirements but it also protects from future health problems.
In the past few years, health problem like cancer, heart diseases, Alzheimer and other degenerative diseases has risen. It is tough and painful to cure these diseases but can be avoided.
Yes! We can avoid many of these health problems by eating healthy foods.
So you want to know the best foods that can help you.
While considering to stay protected from Alzheimer, Dementia or any brain health issues you can eat the foods listed below.
Note: Don’t neglect other foods which are not included below. Nature makes each food, and they possess unique property. So enjoy their unique taste and unique benefits.
There are many foods available that provide a high amount of antioxidants and other nutrients.
Fruit: There are varieties of fruits you can choose from. Fruits are rich in vital antioxidants and mineral. With dense nutrient content, it is highly recommended to have a few servings in our daily diet.
I have listed a few of the top recommended fruits that are good for brain health. They provide nourishment and protection to brain cell. A better brain health means better protection from Alzheimer, Dementia or Stress and Depression.
Be ready to feel better and enjoy your life to the fullest.
1. Gooseberry / Amla
Gooseberry is known for its high antioxidant property. Eating 1 teaspoon of amla can provide whole day antioxidant requirement.
Indian Gooseberry is termed as one the healthiest and richest source of antioxidants.
Just have a look to make a better choice.
1 spoon of dried Indian gooseberry can do wonder for your brain health.
It is a rich source of Vitamin C that possesses potent antioxidant property.
Along with, it contains a good amount of other nutrients that improve blood production for better transportation of oxygen and nutrients to the brain.
With a better supply of nutrients, these neuro-degenerative process slows down. Also, it is also found that eating antioxidants rich food repairs the damaged cells.
You don’t need to eat fresh fruit to get the benefit. Just add 1 teaspoon of Indian Gooseberry in your smoothies to get the maximum benefit. You won’t need to search for more antioxidants throughout the day.
“1 teaspoon of Indian Gooseberry provide highest dose of antioxidants than any other food throughout the day.”
2. Blueberries
Want to boost your memory?
Or you want to slow down the aging of the brain?
The perfect answer is Blueberries.
Blueberries are an antioxidant-packed superfood that protects the brain from oxidative stress and reduces the effect of age-related conditions like Alzheimers and Dementia.
Brain cells need a massive amount oxygen supply for sending information or signal to other parts of the body. These processes thus increase the risk of oxidative stress. But blueberries are the rich source of antioxidants and other essential phytonutrients that minimize the effect of oxidative stress.
These nutrients neutralize the free radicals and slow down the cognitive function decline.
During a study participants were provided with 2 to 2-1/2 blueberries juice daily for 12 weeks. The result was surprising. People consuming blueberries have been found to slow down the memory loss. Also, it was found that their memory function also improved. (7, 8)
Blueberries are a good source of Vitamin C and E. Along with other phytonutrients aging slow down as well as reverse the oxidative stress effects. Antioxidants are known to repair the damaged cells when taken in enough quantity. So Blueberries improve the brain cells functioning for better processing of information.
Thus, you can prevent Alzheimer and Dementia. Along with better brain health, we feel productive and less stressed.
3. Blackberries
Blackberries are another fruit you should prefer for perfect brain health.
Blackberry ORAC (oxygen radical absorbance capacity) 5905 µmol TE per 100 grams that make it a healthy option.
Want to boost memory or want to stay protected from degenerative disease. Blueberry is perfect for it.
Polyphenols in blackberry zap the inflammation and improve neuron communication. With better neurons, brain process and absorb more information.
Along with polyphenols, it also contains cyanidin 3-glucoside, ellagic acid, and lignans. These nutrients are found to have chemotherapeutic and chemo-protective activity.
Science Daily reports:
“…Berry fruits change the way neurons in the brain communicate. These changes in signaling can prevent inflammation in the brain that contributes to neuronal damage and improves both motor control and cognition.” (9)
Don’t wait. Just add a few serving of blackberries in your daily diet.
4. Cranberries
Want to be brilliant?
You must try cranberries. According to Tufts University research, it was found that eating antioxidants and phytonutrients rich food protect from inflammatory compounds which result in memory loss.
Apart from, it contains ursolic acid that is found to enhance brain function and reverse the oxidative stress damage.
5. Strawberry
Berries are a gift of nature, and strawberry is among that.
Strawberry is a rich source of powerful antioxidant Vitamin C.
A cup or 8 strawberries provide 160% of RDA (Recommended Daily Allowance) of Vitamin C. With an excellent dose of Vitamin C; Strawberry proves more beneficial.
Along with Vitamin C, it also contains other antioxidants that make it healthier.
Enjoy the fresh strawberry and let its nutrient do the other work for you.
6. Cherries
A bowl of cherry can do wonder for you.
Anthocyanin present in cherries is found beneficial for improving brain health protecting from free radicals damage.
They prevent the growth of Amyloid plaques. Amyloid plaques are a sticky buildup of proteins which accumulate outside the neurons leading to Neurodegenerative Diseases.
Along with, it improves brain functions like memory, learning ability, and motor skills.
Research states that consuming berries two to three times a week can improve brain function and prevent degenerative diseases like Alzheimer or Dementia. (10, 11, 12)
7. Orange
Our lifestyle has changed within last a few years. We work quite harder to complete less task. Due to some or other reason, we can’t focus, or we face the loss of memory.
It is due to an unhealthy breakfast. A healthy breakfast can give a boost of energy that lasts for the whole day.
If you miss it, you will feel low in energy, loss of focus and inability to cope with stress, all these results in depression.
Orange can perfect partner for your stress and energy management. Have it in your breakfast and start the day.
Brain health degrades due to stress, depression and even oxidative stress. Eating orange provides a good amount of nutrients that help to cope these problems.
In a study, 37 adults at the age of 67 were provided with 500ml of orange juice daily for eight weeks. 8% improvements were found in overall cognitive function. (13)
There was also 8% improvement in memory and reaction time.
With a load of benefits, you shouldn’t miss it.
8. Watermelon
During summer, watermelon is the best fruit that makes us relaxed.
Watermelon provides antioxidant lycopene and other minerals that relax the nervous system. They improve blood flow and strengthen the nervous system.
Vitamin B6 is required if you are want to stay focused for a long time. It is the best nutrient to relieve stress.
9. Peaches
After watermelon, peaches can also provide relief from stress. In Hungary, it is referred as “Fruit of Calmness“. Take the benefit of peaches to get relief from work or study stress and enjoy its taste.
Along with stress bursting property, it also contains a moderate amount of antioxidants property.
10. Apple
An Apple A Keeps Doctor Away…
We have heard this many times. What’s the reason on the emphasis of eating an apple? Is there any benefit from eating it?
Yes, there are lots of benefits that Apple can provide.
While considering for brain health, it turns more fruitful.
Neurodegeneration Research University of Massachusetts, Lowell, published a study where apple juice was served daily helped better cognitive test.
It was also found that the juice prevents the decline of a neurotransmitter known as acetylcholine. Neurotransmitters are chemicals the transmit messages to other nerve cells for better memory and brain health.
It was also found to protect from Alzheimer’s and Dementia. Drinking 4 oz Apple juice three times a week can reduce the risk Alzheimer by 75%. (14)
Apples are an excellent source of quercetin. Researchers at Cornell University states that quercetin defends brain cells damage from free radicals.
For maximum benefits from Apple, it is recommended to eat the whole fruit. Quercetin is mostly found in apple skin, so don’t lose it.
“Quercetin in apple skin the healthiest nutrient to miss it.”
11. Cantaloupe
Cantaloupe is used to improve brain health. We have gone through many of fruits that are healthy due to its antioxidant content.
Cantaloupe is quite different. It contains potassium, folate, and various antioxidants that help to protect from Alzheimer or other neurodegenerative diseases.
While potassium is found to improve blood flow to the brain, improving memory and concentration.
While it also contains Vitamin B6, that is found to tackle depression and nausea. Deficiency of potassium can lead to depression.
With a variety of nutrients, cantaloupe seeds contain Omega 3. Omega 3 is an essential nutrient required for proper formation of brain cells.
12. Banana
Banana is also the best brain food. It contains antioxidants that prevent cognitive decline. Potassium content in banana is high. With a balanced level potassium, we improve our brain ability think clearly and stay focused. It also provides fiber that helps to uplift the mood.
Potassium content in banana is high. With a balanced level potassium, we improve our brain ability think clearly and stay focused. It also provides fiber that helps to uplift the mood.
Potassium content in banana is high. With a balanced level of potassium, we improve our brain ability to think clearly and stay focused. It also provides fiber that helps to uplift the mood.
Tryptophan improves serotonin level that is responsible for transmission of signals from one part of the brain to another. With the better transmission of signals, our sleep pattern improves, and depression fades away.
13. Grapes
Grapes have a heavy dose of anthocyanin, oligopeptides, catechins, superoxide dismutase, and antioxidants.
Resveratrol is the most important compound that attracts the attention of researchers.
Studies at the University of Switzerland proved that resveratrol protects neuron damages from free radicals. Also, it cleans out the brain-damaging plague that is responsible for the neurodegenerative disease. (15)
A British study on students found to improve blood flow to the brain by 200%. It is believed that resveratrol is responsible for better brain functioning.
14. Pomegranate
And the last fruit in the list.
The best food for brain health. Many researchers have concluded it benefits and reviewed it.
December 2006 study showed that drinking pomegranate juice results in less amyloid deposition in the hippocampus (a part of the brain for better memory). So it results in improvement in memory, concentration, and better processing skills. Amyloid plaque is responsible for increased risk of Alzheimer’s. (16)
Participants were provided with 8 ounces of pomegranate juice for 4 weeks. It was found that brain function improves due to increased blood flow and good oxygen supply. It was also found that antioxidants supply improved brain functionality and protected from free radicals. (17)
It leaves you no reason to miss any of these fruits.
Vegetables: Vegetable is another best food that is very special due to the nutrient richness and detoxifying property. Each vegetable contains a high amount of vitamin, mineral, and fiber.
It is important to add vegetables in foods to get the required amount of vitamin and minerals. Veggies act as balancing nutrients missed in our diet. Along with fiber, it is high in veggies.
So take a look over a few of top list of vegetables that are highly beneficial for brain health.
15. Spinach
Metal health decline is a serious issue but can be avoided. Due to the need for antioxidants to prevent brain damage from harmful free radicals, vegetables are suggested in our daily diet.
Spinach ranks top in the suggestion for healthy eating. There are many benefits to eating just a serving of spinach in the daily diet. One benefit is, it can make your brain younger. Brain neurons stay protected from free radicals and activity increases due to a proper supply of nutrients.
A group was served 1-2 serving of spinach for average five years. The test concluded that people eating spinach have cognitive abilities as someone younger than 11 years compared who don’t eat spinach. (18)
Harward studies also found that women who ate spinach have a slower cognitive decline and also lower risk of Alzheimer and Dementia.
Spinach is available at a very low price but provides lots of benefits.
16. Kale
There are many good reasons to eat kale. Among the top antioxidants, kale contains a high amount of Vitamin C and Vitamin A.
These both antioxidants are available in an abundant amount. So they provide better protection from oxidative stress or free radical.
While it also contains B vitamins such as folic acid, B6, and B12. These B vitamins are known as brain vitamin.
Oxford University studies have found that these nutrients improves brain functionality and also prevents brain shrinkage in the part that is affected by Alzheimer’s. (19)
17. Asparagus
Asparagus is another great option for brain health.
It provides a good amount of folate. Folate with a combination of B12 has shown to prevent cognitive impairment.
Tufts Universities studies on older adults have found to improve response time and mental flexibility. Eating a combination of foods always balance nutrients missed in a single type of food. (20)
Folate also keeps depression away by lowering the homocysteine level.
Homocysteine blocks the supply of oxygen and nutrients and also interferes with production feel-good hormones serotonin, dopamine, and norepinephrine.
Folate controls the better functioning of the brain and makes us feel good and happy.
18. Kidney beans
Kidney beans are packed with essential nutrients that are required for the better development of brain cells and neuron. Take a look at it.
Vitamin K present in kidney beans has an excellent effect on the development of the brain. Sphingolipids is a fat required for the formation of myelin sheath or outer wrapping around the nerve.
Vitamin K is necessary for the proper synthesis of Sphingolipids which results in healthy neurons.
Another essential nutrient Kidney beans provide, thiamin. Thiamin is required for the formation of acetylcholine, a neurotransmitter used for memory. Lack of acetylcholine can promote the risk of Alzheimer.
19. Lima Beans
Lime beans is another way to get a good amount of folic acid.
Studies have shown that eating folate-rich foods protect from precursors of degenerative diseases like Alzheimer, Dementia or Parkinson’s Diseases.
Also, it promotes the production of feel-good hormones and reducing the risk of depression and related diseases.
A cup of Lima Beans provides 32% of required folate.
20. Carrot
Heard about carrot for eye health?
It is also equally beneficial for brain health due to its unique compounds.
Carrots contain a high level of compounds Luteolin. It is an excellent compound that reduces the risk of age-related cognitive decline and memory loss.
In studies, it was found to reduce the inflammation in the brain of mice. It also helped to recover the memory loss to a younger level. (21)
Luteolin has found to stops the release of inflammatory molecules in the brain.
It also provides thiamin that is responsible for the production of the neurotransmitter for a better memory.
Along with these compound, it is also loaded with essential nutrients like Vitamin A, Vitamin C, Vitamin K and other flavonoids that are helpful in protection from oxidative stress.
21. Brocolli
Studies done by King’s College Londen found that broccoli contains a high amount of glucosinolates, a compound that protects and slow down the decline of neurotransmitter (acetylcholine) responsible for the healthy nervous system. A decline in acetylcholine level can lead to Alzheimer’s.
Lignans is another nutrient found in abundant amount has found to improve cognitive functions like memory, concentration, response rate, etc. (22)
Also, it provides a high amount of Vitamin C, thus protecting from oxidative stress. Folate present in broccoli improve our mood and fights depression.
22. Eggplant
Eggplant is another food popular for its anthocyanin phytonutrients content found in eggplant skin known as nasunin.
Nasunin is an antioxidant that protects cell membranes damage from free radical by neutralizing it.
Studies done on rat concluded that nasunin is potent to protect lipids fats in cell membranes.
Cell membranes are composed of lipids fat that helps in absorbing nutrient in and cleans toxin out. With improved protection, improved supply of nutrient and cleansing of toxic free radicals, eggplant tends to protect from cognitive decline. (23)
23. Tomato
Brain cells are made of a high composition of Omega 3 fats which increase the risk of free radicals damage leads to the decline of cognitive health.
To stay protected, we need an excellent source of potent nutrients.
Tomato is a very good source of two powerful antioxidants, lycopene, and carotene. These antioxidants are equally strong as other carotenoids.
They are highly efficient to neutralize free radicals and also promotes healthy cell membranes.
24. Cucumber
Cucumber is the best refreshing vegetable that can be enjoyed raw for salad. Eating raw cucumber makes it more beneficial as it doesn’t lose its nutritional value.
Cumber contain inflammatory flavonol known as fisetin, essential for brain health. Fisstin is found to improve memory and prevent cognitive decline. (24)
Nuts: Eating nuts during snacks time is the healthiest diet routine. Nuts are a source of dense vital nutrients.
Harward studies have found that people eating a handful of nuts daily were 20% less likely to die due to cancer, heart disease, and respiratory disease. Longevity of people increased eating nuts compared who don’t eat.
Apart from these diseases, nuts are highly beneficial for brain health.
“People eating handful of nuts are 20% less likely to die due to cancer, heart disease and respiratory disease.”
25. Walnut
Walnut resembles the shape of the brain. Is walnut benefits is hype or fact?
There are many studies done to find the efficiency of walnut on the brain.
Walnut is a dense source of DHA, a type of Omega 3. DHA has shown to improve cognitive function and prevent age-related cognitive decline. A cup of walnut can provide 100% DHA required.
It is found that mother eating DHA-rich food have smarter kids.
Apart from Omega 3, it provides Vitamin E, folate, and other antioxidants that protect from free radicals.
Walnuts are found to improve brain function and also helps to fight depression and decline in brain function. (25, 26).
A study on mice with an Alzheimer was feed walnuts for 10 months has shown improvement in memory and learning skills. (27).
Eight-week studies have shown to reverse the age-related impairments of brain function. (28, 29)
26. Peanut
Peanut is typically legumes, but it is referred as nuts.
Peanuts are a rich source of folate that boosts brain health along with it contains a high amount of free radical fighting antioxidants that prevent age-related cognitive decline.
27. Almond
Almond is a host of brain-boosting nutrients.
The protein present in almond is helpful in the development of new brain cells thus improving cognitive function and memory.
Zinc found in almond acts as antioxidants that cleanse free radicals in the bloodstream of the brain.
With a good amount of Vitamin B6 and Vitamin E, it slows the aging of brain cells.
Omega 3 and Omega 6 is required for the development of the brain. Along with it, magnesium combination helps to strengthen the nerves in the brain.
To list few, other nuts like brazil nuts, pine nuts, hazelnuts, etc. are also beneficial for brain health. Don’t miss those.
Spice: Spices add flavor and health to our food. We can get many benefits from eating healthy foods, but we have to choose the right one.
28. Turmeric
Turmeric is known best for its unique anti-inflammatory compound curcumin. (30)
Curcumin is capable of crossing the blood-brain barrier, which is the reason it possesses neuroprotective property. It has a broad range of benefits from neurological disorders.
Beta amyloids present in Alzheimer patients brain is very destructive. Curcumin possesses property to inhibit the growth of beta-amyloids and also breaks existing plaques.
Curcumin has found beneficial to boost memory and stimulates the production of new cells. (31)
29. Saffron
According to a 2005 study in the Journal of Ethnopharmacology, saffron can help to treat mild to moderate depression. (32)
Saffron contains carotenoids that help to fight depression and also inhibits the neuronal damage due to free radicals.
Saffron active compound crocin has a positive effect on Alzheimer’s patient. Crocin improves spatial cognitive capacities in chronic hypoperfusion to the brain (cerebral hypoperfusion). It also prevents damage caused due to lack of oxygen in the brain.
It is a good food for our brain as it increases memory and sharpness.
30. Sage
Chinese sage root has similar compounds as Alzheimer’s disease drugs. According to research in Pharmacological Biochemical Behavior, sage is beneficial to improve memory and learning abilities.
It is a great addition to soups, pizza or even salads.
31. Cinnamon
Eating cinnamon produces sodium benzoate inside the brain. Rush University Medical School in Chicago found that sodium benzoate has many benefits to the brain.
Sodium benzoate in the brain increases chemical that leads to neurotrophic factors.
These factors stimulate the production of new neurons and keep the old neurons healthy. With production of new neurons and protection of old neurons, it leads to prevention of cognitive disease.
Study on mouse found that cinnamon protects the dopamine system that improved motor function in Parkinson’s disease. (33)
32. Thyme
In thyme, thymol has been found to protect and increase the percentage of healthy fat level in the cell membrane and other cells structure.
Along with, it contains varieties of flavonoids like apigenin, naringenin, luteolin, and thymonin. It also contains manganese which possesses high antioxidant property. With these combinations, thyme gets a great anti-oxidant property.
33. Nutmeg
Nutmeg contains myristicin that provides a shield to protects the brain against degenerative diseases.
Along with it soothes and stimulates the area of the brain and prevents depression.
Manganese and copper both contain superoxide dismutase, an antioxidant enzyme that repairs damaged cell due to oxidative stress.
34. Cloves
Cloves have the high profile of antioxidants. Manganese is abundant in cloves.
Eugenol, a potent antioxidant present in clove oil increases the neurotransmitters, dopamine, and serotonin in the brain that is potent to relieve stress. It is highly beneficial to treat depression and anxiety.
35. Holy Basils
Holy Basil is a rich source of phytonutrients rich oils like ursolic acid, rosmarinic acid, caryophyllene, and eugenol.
Eugenol has found to provide relief from stress and depression.
It also contains powerful antioxidant, Vitamin A and Vitamin C that protect from free radical damage that is responsible for brain degeneration.
Others:-
36. Olive oil
Olive oil is a complete package for brain health.
It is high in a compound known as polyphenol that possesses high antioxidant property that protects from free radicals. (34, 35)
Olive oil provides 30 types of polyphenol.
It is a good source of Vitamin E and Vitamin K.
Vitamin E with the presence of Vitamin C improves memory, reduce the effect of free radicals which is effective to protect from Alzheimer’s. It also boosts blood flow towards the brain. (36, 37)
Vitamin K helps to the keep mind sharp and prevents Alzheimer’s.
In studies, it was found the changing healthy vegetable oil reduce the risk of depression by 50%. (38)
Studies have found that consuming virgin olive oil improves learning and memory by reversing the aging process. (39)
“Olive oil provides 30 types of polyphenol that boost brain health.”
37. Sardines & Salmon
Want to try some fish for a healthy brain?
Sardines and Salmon are the best options for your requirements.
Packed with a high amount of Omega 3, it proves beneficial for the brain. Omega 3 is required for proper development of neurotransmitters that helps to develop a better connection between neurons.
With a better connection of neurons, memory and focus improve.
38. Egg
Vitamin B 12 is required for proper development of blood as well as proper functioning of the brain. Deficiency result in anemia, mental disorder symptoms, impaired brain function and a small brain. (40, 41, 42).
While Vitamin B complex is known as choline are required for neurological function and reduced inflammation. It is also responsible for better mood. It helps production of happiness hormones like serotonin, dopamine, and norepinephrine.
39. Oats
Our brain works continuously processing information, sending and receiving signals, etc. Lots of work are done every second which is supported by glucose.
Our brain constantly requires a good supply of energy. Oatmeal is a better choice to get energy continuously for a longer time. Oats contain carbohydrate as well as fiber that allow it to burn slowly providing a constant supply of energy. So it results in the optimum health of the brain and lowers stress or depression
40. Flaxseed
Flaxseed is a good source of alpha-linolenic acid (ALA) known as Omega 3; that improves the functioning of the cerebral cortex. With ample amount of neuron cell forming nutrients, the brain keeps healing itself.
41. Lentils
Lentils is another food that is beneficial as oats. It also contains high fiber and carbohydrate that provide energy slowly for long. It keeps a constant supply of energy that power brain cells.
42. Red Wine
Alcohol is known to ruin your memory, health, and even relations…
Is it good to drink alcohol?
If not then why red wine is also an alcohol in the list.
There are many things people get wrong about alcohol. Alcohol is not harmful as it is stated. Drinking in moderate don’t do harm, instead, it’s good.
It doesn’t mean to drink alcohol in a large dose.
A glass of wine is enough to get the benefit.
In a study at UK, it was found, low to moderate amount of alcohol use is associated with a 38% reduced risk of dementia… and a 32% reduced risk of developing Alzheimer’s disease…(43)
The best alcohol you can prefer is Red wine. Low in alcohol concentration but rich source of resveratrol antioxidants that reverse the aging of brain cells.
Want to look younger or become younger by the brain, choose a glass of wine.
Caution: We don’t promote alcohol. But in limited quantity, it won’t harm. Don’t exceed it.
43. Dark Chocolate
Want a tasty treat for your brain?
Now you can eat dark chocolate without guilt feeling.
Everyone loves chocolate as it makes us happy.
Dark chocolate promotes the production of feel-good hormone endorphins and diminishes the effect of negative stress. (44, 45)
It also contains phenylethylamine compound known as “love drug” because it creates the buzz of being in love. (46)
Cocoa contains a good amount of flavonoids that improve blood flow towards the brain. It improves memory, focus, problem-solving skills and reaction time. (47, 48)
Increased blood flow towards prevents mental decline in aged people. (49)
Due to a high concentration of antioxidants compared to pomegranate, blueberry, and acai; dark chocolate a categorized as superfoods. (50)
People eating dark chocolate has improved brain functioning and lower risk of Alzheimers and Dementia.
44. Water
Last but not the least.
Water….
Our body is composed of 70% water, so there is no thought over about the importance of water.
For a better brain health, it is important to keep the body hydrated. Drinking water at regular interval checks the water level. Dehydration can severely slow down the brain functioning.
So stay hydrated and your brain will perform at its peak level.
That’s all about food for brain health. It is quite a long list, but now you can better choice of foods.
There are many reasons for the degradation of brain health. But eating healthy will help you cope with the problem.
“Our body is composed of 70% water.”
Actionable Plan
Apart from diet, there are few of best technique to prevent such conditions.
- Go for walk
- Indulge in a fitness routine
- Give time to meditate at least 5 minute that has high potential to prevent aging of brain cells.
- Play mind games
- Take a vacation
- Enjoy an adventure
- Do challenging things
“Meditation increase brain size and even slow down aging.”
That all for a healthy brain. Small and daily effort provides more benefits to brain health.
Share with your loved one so that they can also get the benefits and stay protected from Brain Health issues and live healthier and happier life they deserve.
Don’t forget to share if you found helpful. ?
If you want short and visual info of this article then you can visit the infographic.
Infographics – Secrets To Smarter & Healthier Brain
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