In today’s fast-paced world, maintaining neurological health has become more crucial than ever. Although it is normal for the brain to change over time, cognitive decline has increasingly become a concern, especially with the rise of age-related neurodegenerative diseases like dementia and Alzheimer’s.
Just as our bodies need food to survive, the brain strives on certain brain foods too. The brain is the control center of our body and provides it with abundant nutrients that can fuel its functions. In this guide, we explore the foods that can help supercharge your brain and boost neurological health.
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What foods are best for the brain?
The brain is a unique organ made of billions of neurons that communicate with each other through electrical and chemical signals. This communication sustains cognitive functions like memory, attention, and problem-solving. However, several factors can influence brain health such as lifestyle, genetics, and environmental factors.
While you cannot control factors such as genetics, you can make lifestyle changes by engaging in physical activity, prioritizing sleep, and limiting a sedentary lifestyle. Diet has emerged as an important factor that can contribute to brain health. Several studies have highlighted the impact of consuming nutritious foods on cognitive performance and decrease in risk of neurodegenerative diseases such as dementia.
Foods for brain health are particularly rich in healthy fats, antioxidants, minerals, and vitamins. They help to protect the brain and support its energy, which ultimately helps to keep brain diseases at bay. In general, foods for neurological health include fruits, whole foods, lean proteins, and whole grains. Let us check some of these foods out.
11 foods to supercharge your neurological health
1. Bone broth
Bone broth has gained relevance in recent years because of the numerous benefits that it offers for gut health, joint health, and most importantly brain health. Bone broth is rich in essential nutrients like amino acids, minerals, and collagen. Collagen can provide structural support for brain tissues and cells, which can indirectly enhance brain health.
Bone broth contains important amino acids such as glutamine, proline, and glycine which are crucial for neurotransmitter functions and synthesis. Neurotransmitters are the chemical messengers that facilitate communication between the neurons in the brain to influence cognition and behavior. Consuming bone broth can help optimize brain cell communication and support brain performance. In addition, bone broth can help improve gut health, which is beneficial for brain health.
2. Beets
With their earthy flavor and vibrant color, beets are not only a delicious addition to any diet but also offer various benefits to the brain. They are rich in essential bioactive compounds, nutrients, and antioxidants. Beets are especially rich in dietary nitrates, which support the widening of blood vessels (vasodilation) by improving blood flow to diverse organs including the brain. By enhancing free blood flow to brain cells, beets may promote nutrient delivery to the brain thereby supporting the optimal performance of the brain.
Additionally, beets contain betalains, which is a bioactive compound that possesses neuroprotective qualities that can protect the brain from degeneration and prevent cognitive decline. Beets also contain betaine, an amino acid that can help boost mood by supporting the production of neurotransmitters like dopamine and serotonin. This can help enhance mental health.
3. Celery
Celery is a nutritious and versatile vegetable that is renowned for its distinct and crisp texture. It is rich in antioxidants such as flavonoids and phenolic compounds that help protect the brain from cell damage thereby reducing the risk of age-related cognitive decline. Celery also contains phthalides, which can help reduce blood pressure by relaxing the blood vessels. By supporting healthy blood pressure levels, celery can help prevent cognitive impairment and stroke.
In addition, celery is made up of about 95% water making it a perfect hydrating snack. Proper hydration is good for maintaining optimal brain function as dehydration can affect mood and cognitive performance. Consuming foods like celery can help improve hydration thereby boosting focus, mental clarity, and overall neurological health.
4. Extra virgin olive oil
Extra virgin olive oil is not only delicious but can also be potentially beneficial for brain health. Extra virgin olive oil contains monounsaturated fats especially oleic acid, which can support heart health by maintaining the integrity of cell membranes. Consuming foods rich in monounsaturated fats can support optimal communication between brain cells and promote overall neurological health.
Extra virgin olive oil also contains anti-inflammatory compounds such as oleuropein and oleocanthal, which can help reduce inflammation throughout the brain thereby decreasing the risk of diverse brain diseases such as Alzheimer's and Parkinson's disease. Moreover, extra virgin olive oil is loaded with antioxidants such as polyphenols and vitamin E, which can help reduce oxidative stress in the brain and can help preserve brain function and reduce the risk of neurodegenerative diseases.
5. Salmon
If you like fish, then you should include salmon in your brain diet. Salmon is beneficial for the brain because it contains omega-3 fatty acids that can help boost brain memory and keep the brain running smoothly. Omega-3 fatty acids possess antioxidant and anti-inflammatory qualities that can protect brain cells from damage and reduce the risk of diseases such as Parkinson's disease.
In addition, consuming salmon can help boost brain development, particularly during childhood and pregnancy. This is because omega-3 fatty acids can boost the maturation of brain cells and foster growth. According to studies, a high intake of foods like salmon that contains omega-3 fatty acids can help maintain cognitive function in older people thereby preventing cognitive decline and reducing the risk of neurodegenerative diseases.
6. Blueberries
Rich in antioxidants, blueberries are also one of the foods to consume for neurological health. They are packed with antioxidants including flavonoids such as kaempferol, anthocyanins, and quercetin. These antioxidants can help neutralize oxidative stress that can contribute to the development of neurodegenerative diseases such as Parkinson's and Alzheimer’s disease. By reducing the effects of free radicals, blueberries can protect the brain cells from damage and enhance cognitive function. Moreover, anthocyanins, which are one of the bioactive compounds in blueberries, may produce neuroprotective qualities that can help protect the neurons in the brain.
Blueberries contain gallic acid that can offer brain protection, provide anti-inflammatory effects, and foster mood regulation. Blueberries also contain important nutrients like vitamins K, C, and fiber, all of which can contribute to better neurological health.
7. Pumpkin seeds
Due to their omega-3 fatty acids composition, pumpkin seeds qualify as a brain food. They can support the function and structure of brain cells to boost cognitive function. Moreover, pumpkin seeds contain antioxidants such as carotenoids, and flavonoids, as well as vitamins C and E that can help reduce the risk of neurodegenerative diseases.
Furthermore, pumpkin seeds contain several minerals such as iron, copper, magnesium, and zinc that can help promote the functions of neurotransmitters in the brain thereby aiding brain health. Moreover, pumpkin seeds are a good source of protein, carbohydrates, and healthy fats that aid the steady supply of energy to the brain. By sustaining energy provision to the brain, pumpkin seeds can support focus and mental clarity.
8. Rosemary
Rosemary is loaded with bioactive compounds such as carnosic acid, carnosol, and rosmarinic acid, which possess antioxidant and anti-inflammatory qualities, which can help protect the brain from chronic inflammation and oxidative stress thereby protecting the brain from mood disorders and cognitive decline.
Rosemary is associated with memory enhancement and cognitive stimulation. The aroma of rosemary can help boost alertness, performance, and mood, and inhaling rosemary essential oil may help improve memory retention and clarity. Relax and boost your mental clarity by inhaling the soothing aroma of rosemary essential oil.
9. Oranges
Oranges are renowned for their abundant vitamin C antioxidant that can help decrease free radicals that can cause damage to brain cells. Vitamin C can also support brain health by protecting the brain from diseases like schizophrenia, depressive disorder, and Alzheimer’s disease. Additionally, vitamins can support the synthesis of neurotransmitters such as norepinephrine and dopamine, which play a huge role in mood regulation and attention.
Vitamin C can also help reduce the effects of inflammation associated with cognitive decline and neuroinflammation. The bioactive compounds in oranges can also offer brain-protective qualities that can help prevent damage and support brain resilience. In addition, by supporting the functions of brain neurons, oranges may help prevent or delay the cognitive decline associated with aging.
10. Eggs
Consuming foods like eggs that are rich in choline can help in child and fetal development as they support the formation of brain structure. Eggs also contain vitamin B12 which is crucial for neurological function and mood enhancement.
Moreover, eggs contain omega-3 fatty acids such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which are important for the function and structure of brain cell membranes. Omega-3 fatty acids are linked to enhanced cognitive function, mood regulation, and memory retention. Including eggs in your diet can help support overall brain health.
11. Turmeric
An ancient spice that has been used for its healing qualities for centuries, turmeric is beneficial for brain health. It contains curcumin, a powerful compound that possesses anti-inflammatory and antioxidant properties. Chronic inflammation is one of the notable culprits that contribute to the development of brain diseases such as Parkinson’s disease and depression. Curcumin can inhibit the activity of inflammatory nodules in the brain thereby protecting cells from damage and diseases.
Adequate levels of brain-derived neurotrophic factor (BDNF) are important for facilitating cognitive functions such as memory and learning. Consuming turmeric can help enhance BDNF levels thereby improving cognitive stability and brain resilience.
Conclusion
The foods we consume play a crucial role in supporting brain health and boosting cognitive function. By prioritizing foods that contain potent nutrients like omega-3 fatty acids, amino acids, bioactive compounds, minerals, and vitamins, we can boost brain function and prevent cognitive decline. Foods for supporting brain health include blueberries, rosemary, pumpkin seeds, extra virgin olive oil, eggs, oranges, and salmon.
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