I have always heard that certain brain foods can help you think better and improve memory. But I was never quite sure which foods to eat.Well, after doing lots of searching and studying, I found some answers. There are several types of foods that can protect your brain, to grow new cells, create new connections, and improve your problem-solving and memory functions.
For the repairing of body tissue or brain tissue, higher amount vitamins and other supplements may be necessary. We always recommend obtaining supplements from food sources first.
Good Brain health Foods
The brain is energy-hungry and uses one-fifth of all the blood pumped by your heart - so food and drink are very important to keep it working properly. Here are some of the things it needs.
Antioxidants protect cells from free radical damage.Free radicals are unattached oxygen molecules that attack your cells much in the same way that oxygen attacks metal, causing it to rust. Free radicals damage cells’ proteins, DNA, and membranes, causing them to lose their ability to function normally and eventually die. Your brain uses a lot of oxygen, roughly 20% of all that you breathe in, which makes brain cells particularly susceptible to oxidative damage, also known as free radical damage. You can see free radical damage in action by cutting open an apple or avocado. Eating foods high in antioxidants is an excellent way to improve cognitive skills and slow brain aging. The antioxidants foods used in most of these studies are Black Beans, Blackberries, Globe Artichoke, Blueberries, Raisins, Chestnuts, Coffee, Strawberries, Plums, Dark Chocolate, Pecans, Sweet Cherries, Apples, Raspberries, Tea, Hazelnuts, Green beans, Spinach, and Grapes. So invite antioxidants to the family dinner table more often. Most of them taste great, and they might even help you remember those moments later in life.
The brain uses glucose for fuel, which is made from carbohydrates in the diet. Complex carbohydrates digest well and do not cause a sharp rise in blood sugar. In high complex carbohydrates food includes Peanuts, Dried Apricots, Dried Beans, Yogurts , behaviourOat Bran ,Bran Cereal (be careful in some brands high sugar c ontent) ,Wholegrain bread , Pasta and Rice. Feeding your child carbohydrate foods with a low glycemic index is one way of helping him conbehaviorand performance in school or at play.
Essential Fatty Acid
A healthy group of food for brain health contains omega-3 and omega-6 fatty acids. Essential fatty acids cannot be made by the body so they have to come from the diet. Foods high in Omega-3 includes Salmons, Mackerel, Herring, Flex seeds and Walnuts. Foods high in Omega-6 includes Poultry, Eggs, Avocado and Nuts. Eat more oily fish as a rich source of omega-3 it is very good for the brain. Avoid processed foods.
Proteins in the diet affect brain performance because they provide the amino acids from which neurotransmitters are made.The neurotransmitters in the brain, which affect our moods, are made from amino acids. Some of these amino acids come from what we eat and drink. Two amino acids influence the four top neurotransmitters – serotonin, which is made from the amino acid tryptophan, and dopamine, epinephrine and norepinephrine, which are made from the amino acid tyrosine. For example, serotonin, which helps us feel content and is important for sleep and this is made from amino acid tryptophan. Foods high in tyrosine are Sea Food, Soy, Meat, Egg and Dairy Food. Foods high in tryptophan are Chocolate, Pastries and Desserts, Bean Burritos, Nuts and Seeds (e.g., almonds, filberts, sunflower and sesame seeds) and legumes
Vitamins and Minerals
Two main groups of vitamins and minerals are essential for the brain health and good memory. The water-soluble B-complex vitamins plus vitamin C, and the minerals calcium, magnesium and zinc are the two most relevant nutrient groups in brain function. Deficiencies in certain vitamins and minerals can lead to serious problems. The best way to ensure your child receives enough vitamins and minerals for normal growth and development is to provide a wide variety of fresh foods from the five food groups including Whole Grain Breads and Cereals, Vegetables, Fruits, Meat, Fish, Poultry, Eggs, Nuts and Legumes, and Dairy Products such as Milk, Cheese and Yoghurt.
Drinking water and brain function are integrally linked. Lack of water to the brain can cause numerous symptoms including problems with focus, memory, brain fatigue and brain fog, as well as headaches, sleep issues, anger, depression, and many more. The average person in the U.S. drinks less than a quart (32 ounces) of water a day.
A complete brain boosting diet
While no single food can be effective alone, a healthy and balanced diet packed with a range of brain boosting foods can help to improve your brain power. Be sure to follow these simple rules:
- Eat at least five portions of fruits and vegetables each day
- Reduce intake of saturated fat and cholesterol
- Swap white bread, cakes and cereals for wholemeal alternatives
- Eat protein with each meal
- Eat oily fish at least two times per week
- Keep lunches light
- Eat regularly throughout the day
- Avoid eating late in the evening
- Keep alcohol intake within the recommended limits
Foods that zap brain power
Certain foods can have a negative effect on brain functioning and so should be consumed moderately or avoided completely.
Sugar: High levels of sugar interfere with your ability to learn. However, for many of us, it simply isn't practical to avoid sugar altogether. Instead, try to limit your consumption by cooking meals from scratch using fresh whole foods.
Alcohol: There is evidence to show that small amounts of alcohol (particularly red wine) may be helpful in protecting against heart disease and cognitive decline. However, you should avoid excessive consumption, which clouds the mind and impairs your ability to think clearly. Limit your alcohol intake to one to two drinks per week.
Processed foods: Junk food negatively affects your central nervous system, changes chemical structures in the brain, and increases the risk of depression and anxiety. It has been shown to affect the production of dopamine, a neurotransmitter vital for happiness, alertness, motivation and memory. Replace some of the processed fats in junk food with good polyunsaturated fats found in fish and avocados.
Salt: While we need a certain amount of salt to function properly, many of us consume too much. High levels of salt raise blood pressure and affect our ability to think, so aim to consume no more than 6 grams of salt per day – approx. 1 teaspoon.
Trans fats: These are synthetic fats that are used to prolong the life of certain foods, and are often found in prepacked baked goods, snack food, and some margarine. Over time, Trans fat damages the arteries and cause brain shrinkage. They should be avoided completely.
Additives: Additives are added to food to enhance the flavor, appearance, and shelf life. However, these neurotoxins can impair brain function and general health. Try to minimize your exposure to common additives such as aspartame, sucralose, and diacetyl. Clear up the brain fog with these simple diet tips and make smart lifestyle choices to boost brain health and memory power.
- The Journal of International Medical Research: 2007.Vitamins and minerals are essential to brain food, Vol. 35, No. 1, 1-19.
- Merlin Hearn and Nancy Hearn, Water and Brain Function How to Improve Memory and Focus.
- Nicole W., 2016.12 foods to increase your brain power, healthy life from simply supplements.
- Stanton, R., 2007.Complete Book of Food and Nutrition, Australia.
- William Sears., 1999.The Family Nutrition Book: Everything You Need to Know About Feeding Your Children - From Birth through Adolescence.