To ensure proper function of the whole body apart from exercising you also have to increase your brain power. This can be done by including healthy foods that stimulate your brain function into your diet. Food is fuel for the whole body; it boosts our energy levels, boosts our immunity, and improves overall health; which means it is our job to make sure we eat healthy food.
The purpose of this article is to show you how you can increase your brain power simply by including certain foods in your diet.
Curry
Turmeric, the spice that gives curry its flavor, contains the anti-inflammatory antioxidant curcumin. Curcumin has the ability to cross the blood-brain barrier so it is considered as an important neuroprotective agent in various neurological disorders. A study conducted in Germany revealed that turmeric promotes the growth of nerve cells which are beneficial for proper brain function.
Scientists from the Institute of Neuroscience and Medicine studied the impact of compounds found in turmeric on brain function. This research was conducted on rats injected with turmeric compounds. Then, the researchers scanned the brains of the rats. The results showed that the part of the brain involved in the growth of nerve cells became more active after being injected with compounds from turmeric. The results of this study pave the way for future treatments for Alzheimer’s disease and stroke.
Salmon
Salmon, especially Alaskan salmon, are rich in omega-3 fatty acids which is important for the proper function of your entire body including your brain. Omega-3 fatty acids fight inflammation and provide protection for brain cells.
The Journal of Neurology published the results of a study monitoring older women. Scientists found that women with the highest levels of Omega-3 fatty acids in their bodies also had better brain and brain cell preservation. This means that brain function in women with high levels of Omega-3 fatty acids improves.
In a separate study, boys who received Omega-3 supplements experienced increased activation of parts of the brain’s dorsolateral prefrontal cortex, which is the part of the brain associated with working memory.
Omega-3 fatty acids are also available in supplement form; also good sources of Omega-3 are sardines and anchovies.
Celery
A study from 2010 linked luteolin (a plant compound) to age-related memory loss. According to research results, luteolin relieves inflammation in our brain which according to experts is the main cause of neurodegeneration. Luteolin inhibits the action of inflammatory cytokines and prevents degenerative changes in the brain. The richest source of luteolin is celery. Certain levels of these plant compounds can be found in carrots and bell peppers.
Broccoli and cauliflower
Broccoli and cauliflower are good sources choline, which is a B vitamin best known for its positive effects on brain development. Several studies have revealed that taking choline supplements before giving birth increases intelligence later in life. Additionally, choline deficiency is associated with neural tube defects.
Choline is also beneficial for adults because of its ability to maintain healthy neurotransmitters improve your memory. Broccoli is also rich in vitamin K which improves condition.
Good sources of choline are eggs and meat too.
walnut
Although Omega-3 fatty acids are usually found in fish and seafood, walnuts are a great plant-based source of Omega-3 fatty acids. They are also good antioxidants and naturally occurring phytosterols. Several animal studies revealed that walnuts reversed brain aging in some older mice. Consumption of walnuts has brain healing properties and improves brain function.
Additionally, walnuts contain a variety of neuroprotective compounds, including the aforementioned Vitamin E, melatonin, folate and antioxidants which all support brain health by enhancing inferential reasoning in young adults. In addition, several studies have revealed that consumption of walnuts can reduce susceptibility to oxidative stress which is part of the aging process.
Blueberries
Blueberries are a great source of antioxidants and phytochemicals which are associated with improving brain functions like thinking, learning, memory etc. In addition, antioxidants and phytochemicals reduce neurodegenerative oxidative stress. Plus, blueberries contain lower levels of fructose than other fruits which makes them one of the healthiest fruits you can eat.
Wild blueberries contain high levels of anthocyanins and with their antioxidant properties protect against Alzheimer’s disease and other neurological conditions.
Red meat
Trying to eliminate meat from your diet may be a big mistake because it contains several compounds that cannot be found in plant sources. Red meat, especially beef contains high levels of Vitamin B12 which is very important for our brain function. You should also remember that a deficiency of this vitamin causes nerve and brain damage.
Other foods you can use to increase your brain power are:
- Coconut oil – a great source of ketones (compounds your body produces when it converts fat into energy) which renew and restore function of neurons and nerves.
- Crab and other seafood
- Beans.
Another way to increase brain power
Alongside a healthy diet, here are some other things you should do to improve your brain function:
- Exercise
- Reduce calorie consumption
- Control cholesterol, blood sugar and blood pressure regularly
- Quit smoking and drinking
- Be active and try to spend more time outdoors.
Conclusion
To increase brain power and maintain a sharp and strong memory and other cognitive functions we should start with a healthy diet first. It is important to avoid processed foods and stick with fruits, vegetables and especially fish which are great sources of much needed Omega-3 fatty acids.
Reference:
https://www.consumerhealthdigest.com/brain-health/brain-foods.html
http://broowaha.com/articles/22949/5-foods-that-boost-your-brain-power
http://www.forbes.com/sites/melaniehaiken/2013/10/18/10-top-foods-to-boost-brainpower/2/
