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THESE 12 DIET WILL HELP BOOST YOUR BRAIN

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The ingredients we devour could have a huge effect on the structure and fitness of our brains. Ingesting a brain-boosting weight loss diet can assist both brief- and lengthy-time period brain function.

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According to medical news today ,

The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day.

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 neuro-degenerative disorders, such as Alzheimer’s disease.

1. Wholegrains : Like everything else in your body, the brain cannot work without energy. 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. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for ‘brown’ wholegrain cereals, granary bread, rice and pasta.

2. Oily fish : A 2017 study
found 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.

These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.

Examples of oily fish that contain high levels of omega-3s include:

  • salmon
  • mackerel
  • tuna
  • herring
  • sardines

3. Tomatoes : There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s. Favour cooked tomatoes and enjoy with a little olive oil to optimise absorption and efficacy.

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4. Blackcurrants : Vitamin C has long been thought to have the power to increase mental agility, and some research suggests that a deficiency may be a risk factor for age-related brain degeneration including dementia and Alzheimer’s.  Furthermore, interesting studies demonstrate that vitamin C may be useful in managing anxiety and stress. One of the best sources of this vital vitamin are blackcurrants. Others include red peppers, citrus fruits such as oranges and broccoli.

5. Dark chocolate : Dark chocolate contains cocoa, also known as cacao. Cacao 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.

Cacao flavonoids seem to be good for the brain. According to a 2013 review,
they may encourage neuron and blood vessel growth in parts of the brain
involved in memory and learning. They may also stimulate blood flow in
the brain.

Some research
also suggests that the flavonoid component of chocolate may reverse
memory problems in snails. Scientists have yet to test this in humans.

However, a 2018 study
in humans also supports the brain-boosting effects of dark chocolate.
The researchers used imaging methods to look at activity in the brain
after participants ate chocolate with at least 70 percent cacao.

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.

READ  How Eating Affects Your IQ

6. Nuts : A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.

7. Pumpkin seeds : Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.

8. Avocados : Eating monounsaturated fats may reduce blood pressure, and high blood pressure is linked with cognitive decline.

Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.

Other healthful unsaturated fats include:

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  • almonds, cashews, and peanuts
  • flaxseed and chia seeds
  • soybean, sunflower, and canola oils
  • walnuts and Brazil nuts

9. Eggs : Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer’s disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment. Opt for B-rich foods like eggs, chicken, fish and leafy greens. Learn more about vitamin B12

10. Broccoli : Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.

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Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.

11. Peanuts : are a legume with an excellent nutritional profile. They contain
plenty of unsaturated fats and protein to keep a person’s 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 from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s.

12. Coffee : The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy.

Beyond boosting alertness, a 2018 study suggests that caffeine may also increase the brain’s capacity for processing information.

The 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.

Coffee is also a source of antioxidants, which may support brain health as a person gets older. One study has linked lifelong coffee consumption with reduced risk of:

Source : one, two

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Dguider Administrator
Simple and always Ready to help if it matters to you then it also matters me.
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Dguider Administrator
Simple and always Ready to help if it matters to you then it also matters me.
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