Your brain is the control centre of your body and knowing the food for better brainpower is very important.
Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age.
Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains.
Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.
The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
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
- bulgur wheat
- whole-grain bread
- whole-grain pasta
The ability to concentrate and focus comes from an adequate, steady supply of energy (in the form of glucose) in our blood, to the brain and this can be achieved by choosing wholegrains.
2. Oily Fish
Oily fish are a good source of omega-3 fatty acids.
Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.
These fats are important for healthy brain function, the heart, joints and our general well-being.
If you’re vegetarian or vegan, you may wish to add seeds like flaxseed, hemp, and chia to your diet, or consider a plant-based omega-3 supplement from micro-algae.
Many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.
Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.
Consumption of blueberries may be effective in improving or delaying short-term memory loss.
They’re widely available, but you can also achieve the same effect with other dark red and purple fruits, like blackberries, and veg, like red cabbage.
These contain the same protective compounds called anthocyanins and are considered as a good food for better brainpower.
4. Tea and Coffee
The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost.
Caffeine might also help solidify new memories, according to other research.
Researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.
Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory.
Several nutrients in walnuts such as healthy fats, antioxidants and vitamin E, may explain their brain-health benefits.
Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries.
This is good for both the brain and the heart.
Also Read: Health Benefits of Almonds