7 Super Brain-boosting Foods to Eat Every Day to Keep Your Brain Active.

The brain, like our body, changes with age. But the good news is… there are ways to keep it going! Eating foods that are good for the brain is one of the simple secrets to help you think faster, remember more, and reduce your risk of neurological diseases like Alzheimer’s and Parkinson’s.

Just changing your daily habits, such as exercising, learning new things, getting enough rest, and eating brain-boosting foods that we are going to talk about below, can help your brain stay bright in the long run.

Why is food important for the brain?

Our brain works 24 hours a day, controlling everything from thoughts and memories to breathing and movement. So, our bodies need the right nutrients to help these systems function at their best.

Foods that are good for the brain are fresh, unprocessed foods such as vegetables, fruits, grains and good proteins because they contain important substances such as omega 3, vitamins A, C, K and antioxidants that help protect brain cells.

Meanwhile, our brains will “thank you” if we avoid processed foods loaded with sugar, trans fats and salt, as these substances increase the risk of inflammation and directly harm the brain.

The best foods for brain health

1. Green leafy vegetables

Green leafy vegetables like kale, spinach, and broccoli are essential for keeping our brains in peak condition because they are packed with nutrients that are essential for proper brain function.

For example, green leafy vegetables contain vitamin A , which helps nerve cells control learning and memory. They also contain vitamins C and K , which have antioxidant and anti-inflammatory properties , respectively.

This is important because oxidative stress and inflammation are the worst enemies of our brains. Oxidative stress is the accumulation of harmful molecules called free radicals, which cause cell damage and inflammation. Long-term accumulation can lead to neurological diseases such as depression, anxiety, Alzheimer’s, and Parkinson’s.

2. Berry

Berries are packed with flavonoids , a สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน type of antioxidant that gives fruits and vegetables their vibrant colors. “But flavonoids aren’t just good for beauty; they can also help improve memory.” 

According to Frontiers in Aging Neuroscience, flavonoids support communication between nerve cells (which affects brain function) by inhibiting cellular reactions that would disrupt it. Additionally, as antioxidants, flavonoids protect nerve cells from oxidative stress, providing another defense against neurodegenerative disease.

3. Beans

Nuts contain omega-3 fatty acids , which are “good” fats that help maintain brain structure. They are also essential for good blood circulation, allowing the brain to receive enough oxygen to function. Additionally, nuts contain vitamin E, zinc, and selenium , all of which have antioxidant properties. These nutrients help “sweep” free radicals from the body, thus reducing oxidative stress.

4. Fatty fish

Fatty fish , like nuts, are rich in omega-3 fatty acids. In addition to helping maintain brain structure, these fats also help reduce beta-amyloid (a type of protein) levels in the blood.

High levels of beta-amyloid have been linked to dementia and Alzheimer’s, but getting enough omega-3s may help reduce your risk. In fact, a 2020 study found that eating fish may support brain processes, including memory and executive function.

5. Dark chocolate

Good news, dark chocolate lovers ! This (not-too-sweet) dessert is high in antioxidant flavonoids, which support brain health by stimulating the activity (and regeneration) of nerve cells, according to Frontiers in Nutrition. Flavonoids are also involved in cellular pathways, or reactions, that protect nerve cells from damage. What’s more, flavonoids may help reduce the risk of heart disease by supporting good blood flow to the brain. 

6. Tea

With their high antioxidant content, certain teas, such as green tea, black tea and reishi mushroom tea, have been shown to have significant brain health benefits. Tea contains L-theanine, “an amino acid that has been shown to enhance focus and alertness,” Pertell adds. For example, a 2021 study of middle-aged and older adults found that L-theanine improved performance on tasks that required concentration and memory.

Additionally, reishi mushroom tea (a type of herbal tea) can protect nerve cells in parts of the brain involved in memory formation, according to the National Institutes of Health. Reishi mushroom tea is high in antioxidants and anti-inflammatory, making it an excellent brain-friendly drink .

7. Avocado

Avocados are good for your brain, especially because they are high in lutein, the brain’s main carotenoid. They are also a good source of brain-healthy folate. One study showed that older adults who ate avocados or guacamole scored higher on cognitive tests than those who didn’t eat the green fruit.

Try adding these foods to your daily diet and see how your brain changes!