Nutrition
Nutrition
Eating a brain-boosting diet can support both short- and long-term brain functions.
The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders.
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On the following pages, you will find the ten most important nutrients for a healthy brain !
Nutrients for a healthy brain
1. Oily fish
Oily fish contains omega-3 that can help boost brain health.
Researchers found out that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition or thinking abilities.
Examples of oily fish include:
- salmon
- mackerel
- tuna
- herring
- sardines
2. Dark chocolate
Dark chocolate contains cocoa, which contains flavonoids, a type of antioxidant.
Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
The researchers concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits.
3. Berries
Like dark chocolate, many berries contain flavonoid antioxidants which have many positive effects on the brain:
- They improve the communication between brain cells
- They reduce inflammation throughout the body
- They reduce or delay age-related neurodegenerative diseases and cognitive decline.
Antioxidant-rich berries that can boost brain health include:
- strawberries
- blackberries
- blueberries
- blackcurrants
- mulberries
4. Nuts and seeds
Nuts and seeds are a plant-based source of healthful fats and proteins. They are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals and may also contribute to improved cognition.
The nuts and seeds with the highest amounts of vitamin E include:
- sunflower seeds
- almonds
- hazelnuts
5. Whole grains
Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin.
Whole-grain foods include:
- brown rice
- barley
- bulgur wheat
- oatmeal
üwhole-grain bread
üwhole-grain pasta
6. Avocados
Avocados are a source of healthful unsaturated fat, which support the brain. Eating unsaturated fats may also reduce blood pressure. This is important to know high blood pressure is linked with cognitive decline.
Other sources of healthful unsaturated fats include:
- almonds, cashews, and peanuts
- flaxseed and chia seeds
- soybean, sunflower, and canola oils
- walnuts and Brazil nuts
- fish
7. Peanuts
Peanuts are a legume with an excellent nutritional value. They contain plenty of unsaturated fats and protein to keep your energy levels up throughout the day. Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.
Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer's and Parkinson's.
8. Eggs
Eggs can be an excellent brain food. They are a good source of the following B vitamins:
○vitamin B-6
○vitamin B-12
○folic acid
Recent research suggests that these vitamins may prevent brain shrinkage and delay cognitive decline.