Foods to eat to keep your brain sharp

Certain brain healthy foods in this broad scheme are especially high in beneficial components such as omega-3 fatty acids, B vitamins and antioxidants. These options are known to enhance brain health and are also frequently referred to as "brain foods." Let’s learn about some memory power increasing foods and also uncover the functions of foods that improve memory.

Foods to eat to keep brain sharp

The meals you eat are directly associated with your brain's health in one way or another. Fortunately, nature is full of brain boosting foods. However, just as there is no miracle drug to prevent cognitive decline, no single superfood can guarantee a bright mind as you age. Nutritionists underline that the most important thing to do is to eat a balanced diet rich in fruits, vegetables, legumes, and whole grains. We have compiled a comprehensive list of foods good for brain below:

What food is good for brain?

Your brain's health is affected by the pattern and composition of your diet throughout your life. Micronutrients (such as vitamins and minerals) appear to be the most beneficial when consumed as part of a well-balanced diet.

Experts recommend consuming the foods good for brain mentioned below in order to keep your brain sharp and healthy. We have also added some foods that you should limit to maintain a healthy brain.

Best Brain and Memory Boosting Foods

There are many foods for memory improvement that you can add to your diet. These memory boosting foods contain plenty of nutrients good for neuron health and are easily available in the market. Try these foods that improve memory and see the difference for yourself.

Complex Carbs: The brain requires more energy than other cells in the body. The only fuel that the brain can use directly is glucose. Neurons are constantly metabolically active and have a constant requirement for energy, even while sleeping. Because neurons cannot store glucose, they must rely on the circulation to provide a steady supply. Different carbohydrates affect the brain in different ways. As a result, it is critical to include complex carbs in our diet since they serve as one of the best brain boosting foods.

Caffeine: Caffeine, which acts as a stimulant for the central nervous system, can briefly boost mental activity and is one of the most effective foods for memory. Caffeine consumption in the morning has been proven to dramatically reduce morning tension and boost performance. However, doctors advise consuming caffeine in moderation. As per the dietary guidelines for Indians, around 20-200mg/day is safe for consumption. We recommend that you start your day with this chilling mint coffee milkshake to stay attentive all day long.

Chocolate: When listing brain foods, chocolate is one of the first delights that come to mind. Chocolate has a powerful effect on the mood. For instance, it can induce pleasant sensations and dramatically reduce tension. If you’re feeling sleepy during the day, eating dark chocolate increases your alertness and focus. You can make some healthy and tasty chocolate and nut ladoos at home. However, much like coffee, chocolate should also be ingested in moderation as excess consumption can lead to side effects. 

Green, leafy vegetables: Many green leafy vegetables save their spot in the list of foods good for brain. Kale, spinach, collards, and broccoli are high in brain-healthy minerals such as vitamin K, lutein, folate, and beta carotene. According to research, these plant-based diets may help reduce cognitive deterioration.

Fatty Fish: About 60% of our brain is composed of fat, and half of that fat is omega-3. Omega-3 fatty acids are necessary for learning and memory because they are used by the brain to form brain and nerve cells.Fatty fish are high in omega-3 fatty acids, which are good unsaturated fats associated to lower blood levels of beta-amyloid—the protein that forms harmful clumps in the brains of persons with Alzheimer's disease.

Walnuts: Nuts are high in protein and healthy fats, and one variety of nut in particular may help with memory. A 2015 UCLA study connected increased walnut eating to higher cognition test scores. Walnuts are abundant in alpha-linolenic acid, an omega-3 fatty acid (ALA). ALA and other omega-3 fatty acid-rich diets have been associated to lower blood pressure and cleaner arteries. That is beneficial to both the heart and the brain.

Turmeric: This deep-yellow spice, easily found in Indian kitchens, is a significant ingredient in curry powder and is considered a great brain food. Curcumin, the main element in turmeric, has been demonstrated to penetrate the blood-brain barrier, which means it can enter the brain and assist the cells there.

Conclusion:

So these were some of the most effective memory power increasing foods available in nature. Choosing brain healthy foods like nuts, vegetables, and fruits promotes a good mood and mental wellness. Consumption of fruits, vegetables, salads, and dairy products has increased during the last decade. On the other hand, the rise of fast food businesses has resulted in increased consumption of fast meals among all age groups. Several academics have researched and reported on consumers' thoughts and sentiments about the effects of food choices on their happiness and mood shift. According to recent research, eating healthy foods has mental health benefits and may be a lifelong investment in future well-being.