Though all the organs in the body are equally important however brain being the controlling organ for all the activities and functions carried out by the body requires an immense amount of energy to perform these everlasting processes. It consumes ~20% of the energy consumed by the body.
The brain needs a continuous supply of essential nutrients which helps in the proper functioning of the body. The requirement of the brain couldn’t be met by any single food item which encourages us to consume balanced and healthier foods which in turn helps in keeping the brain in healthy condition.
The deficiency of essential nutrients might result in neurodegenerative disorders like Alzheimer’s disease. In this disorder, brain tissues slowly get degraded and lose their functionality.
Certain nutrients which are naturally present in food items such as omega-3 fatty acids, vitamin B, and antioxidants helps in maintaining proper brain health and are regarded as essential food for brain health. The regular consumption of foods containing these essentials will support a healthy brain and prevent any sort of neurodegeneration.
What are the foods to boost brain power?
In a study carried out by Harvard Medical School, some of the food items such as green leafy vegetables, fatty fish, nuts, and other food items support better brain health and functionality. Here we will be discussing some of the food items which can improve cognitive markers.
Green Leafy Vegetables
Leafy vegetables such as kale, spinach, and broccoli are rich in cognitive stimulants like Vitamin K, folate, and beta carotene. Some of the studies suggest that regular consumption of these vegetables might slow down cognitive decline.
The fat-soluble vitamin K is essential in the formation of sphingolipids, a fat that is densely packed in the brain. Moreover, vegetables are rich in antioxidants which promote the neutralization of chronic oxidative which harms brain health.
In addition to these green leafy vegetables are rich in fiber and other essential nutrients which helps in preventing metabolic syndromes.
Fatty Fish
Fatty fishes such as salmon, tuna, mackerel, trout, cord, and sardines are a rich source of omega-3 fatty acids, it is unsaturated fat which is liked with the drain development and nerve cell formation.
Our brain is made up of ~60% of fats and out of which 50% is omega-3 fatty acids. The omega-3 fats also support the learning and memory of the brain. It can prevent neurodegenerative disorders such as Alzheimer’s.
In one of the studies, it is found out that the people who regularly consume fish have more grey matter in the brain than the other group of people. Grey matter helps in making the decision.
In addition to this fatty fish is a rich source of vitamin D which is essential for healthy bone structure and absorption of calcium in the body.
Berries
Berries are loaded with vitamin C, fiber, and antioxidants and it is linked with memory decline arrest. One of the studies carried out by Harvard’s Brigham and Women’s Hospital found out that the women who consumed more servings of berries have delayed memory decline by one-one and half years.
The antioxidants present in the berries help in releasing oxidative stress and inflammation which may result in brain aging and neurodegenerative disorders. Some of the antioxidants in the brain get stored in the brain and improves the communication between the brain cells.
The presence of fiber in berries without fats makes it healthy snacks and toppings for other food and beverages.
Tea & Coffee
Tea and coffee contain a substantial amount of caffeine which is a nerve stimulant. The consumption of either tea or coffee helps in increasing alertness and improves our concentration for a short period however, excessive consumption of caffeine may result in tiredness, fatigue, and sleepless nights.
In addition to this short-term concentration booster, caffeine consumption does more than. The regular consumption of caffeine for a long time may reduce the risk of neurological disorders such as Parkinson’s and Alzheimer diseases.
In addition to this black coffee without sugar and milk helps in reducing body weight. It is considered one of the important weight-reducing agents in a ketogenic diet.
Nuts & Seeds
Nuts and seeds such as walnut and pumpkin seeds are loaded with an omega-3 fatty acid, an unsaturated fat that is essential for the health of the brain. In addition to these nuts and seeds are rich in antioxidants, proteins, vitamins, and other essential nutrients required for the health of the body.
The unsaturated fats present in nuts and seeds help prevent neurodegenerative disorders and delay memory decline as evident from various studies. The antioxidant properties release from chronic oxidative stress and inflammation which otherwise damages nerve cells.
A study carried out by UCLA in 2015 linked higher consumption of walnut with higher cognitive scores.
Eggs
Eggs are the cheapest source of almost all the essentials required by the body. Eggs are loaded with vitamin B, vitamin D, protein, fats, zinc, calcium, choline, and other essential nutrients.
Our body uses choline to create acetylcholine, a neurotransmitter which is responsible for the transference of signal from one end to other. It also supports communication between nerve cells.
Vitamin B is linked with cognitive decline in elderly people however folate deficiency can result in dementia and cognitive degradation in elderly people. The regular consumption of eggs might help in slowing down cognitive decline.
Dark Chocolate
Antioxidants support the healthiest brain by preventing brain cells from any damages caused by chronic oxidative. Dark chocolate contains cocoa and cocoa contains flavonoids which are an antioxidant, found to support brain health and improved cognitive abilities.
In a study carried out in 2013, flavonoids were able to encourage neuron and blood vessel growth which is linked with memory and learning.
Initial studies on laboratory animals suggest that flavonoids may reverse the memory decline however more studies must be done to support this finding.
Other Sources
In addition to the above-mentioned food items to boosts our cognitive markers some of the food items which might also have a similar impact on memory are listed below:
- Green Tea
- Oranges
- Turmeric
- Avocado
- Whole grain
Summary
The brain is an important organ that controls the functionality of other organs. Any damage to the brain may lead to a pathetic life experience. Hence it is essential to consume a balanced and healthy diet that might support brain health and functionality to avoid any sort of neurodegenerative disorders and delay cognitive decay.
Some of the food with their role towards brain health might help in understanding the importance of diet regarding cognitive markers. “Eat Healthily, Be Healthy”.
