Healthy Food for Increasing Brain Functions
Is there food for increasing brain functions and cognitive functions? The brain is a vital organ that needs a lot of energy. Optimum brain functions depend on the nutrients from the food that you consume every day. This organ uses around 20% of the body calorie so it needs good ‘fuel’ to work all day long. Below are the foods that can help to boost brain functions.
Dark Chocolate
The first food for increasing brain functions is dark chocolate. Dark chocolate contains cocoa, and cocoa itself contains flavonoid, which is a kind of antioxidant. Antioxidants are essential for the brain as the organ is highly vulnerable to oxidative stress. This condition contributes to age-related cognitive decline and brain disease.
Flavonoids are good for the brain as it encourages the growth of neurons and blood vessels in the brain that are involved in memory performance. Flavonoids can also stimulate the blood flow in the brain.
Fish
Fish oil is a good source of omega-3 fatty acids. Omega-3 helps to build membranes around every cell in the body, including brain cells. Therefore, this nutrient can fix the structure of brain cells called neurons. Kinds of fish that are good for the brain are sardines, tuna, salmon, and mackerels. You can add these fish to your menu for your brain health.
Berries
Just like dark chocolate, berries contain a lot of flavonoids, making them good food for the brain. Antioxidants contained in berries are helpful for reducing inflammation and oxidative stress. The antioxidants contained in berries are quercetin, catechin, caffeic acid, and anthocyanin. Kinds of berries that are rich in antioxidants are strawberries, blackberries, blueberries, blackcurrants, and mulberries. The benefits of berries for the brain include:
- Improve the communication among brain cells.
- Reduce inflammation in the entire body.
- Increase plasticity that helps brain cells to form new connections.
- Increase memories.
- Reduce age-related neurodegenerative diseases and cognitive decline.
Avocado
Besides being a good source of healthy unsaturated fat, avocados can also promote brain health. Consuming monounsaturated fats can lower hypertension, especially that is related to cognitive decline. By decreasing hypertension, the unsaturated fat contained in avocados can reduce the risk of cognitive decline.
Nuts and Seeds
Nuts and seeds are great for the brain because they contain omega-3 fatty acids and antioxidants. The intake of nuts is associated with better brain functions in older ages. Nuts and seeds are also rich in Vitamin E that protects cells from oxidative stress caused by free radicals. Nuts and seeds that contain a great amount of Vitamin E are sunflower seeds, almonds, and hazelnuts.
Eggs
Eggs contain folate, Vitamin B12, Vitamin B6, and choline. The body needs choline to form brain chemicals that regulate memory and mood. Studies showed that consuming food containing choline can increase memory as well as mental health. However, make sure you don’t eat too many eggs as this food is also quite high in cholesterol.
You can have 2 boiled eggs for breakfast or add this good food for increasing brain functions to your vegetable salad, sandwich, or toast.
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