The brain is the central unit of the body that controls all the activities and functions. That is why the health of the whole body is associated with the wellness of the brain. If it is not maintained properly, all the systems of the human body will get to collapse and serious mental diseases may occur.
The foods we take can impact the brain to a great extent. Nutrients such as Vitamins of type B, C, and E, proteins, fats of type omega-3, and various anti-oxidants can be taken up by a number of natural foods. In this article, we have compiled for you a number of foods that may help you to achieve the maximum possible healthy brain.
One of the most important natural food responsible for the health and wellness of the brain is eggs. It is rich with vital elements such as
- Vitamin (B6 and B12)
Vitamin B plays a crucial role in maintaining brain functioning and their deficiency may cause problems such as depression. As you grow older, the efficiency of your brain starts decreasing significantly and you may face memory loss. But taking vitamins B6 and B12 can greatly reduce these risks.
Choline that egg contains is used for the production of acetylcholine that helps in sustaining memory. The yolk of the egg is the most notable source of choline having about 110 mg of it per egg yolk.
Folate is also an important nutrient of egg and if it is not present in adequate amounts in the body, it causes dementia and memory loss specifically in the elders.
Having a large amount of most crucial nutrients in it, the pumpkin seeds are considered to be one of the most important natural foods that can best maintain brain functioning. It is also named ‘pepita’ in some regions of the world.
The seeds are rich in anti-oxidants due to which the brain is protected from a number of disorders. Also, they help reducing inflammations. Iron, zinc, magnesium and copper are the most important constituents in the seeds of pumpkin. Let’s get into how these nutrients impact the brain’s health
- Iron: In case of iron deficiency in the body, brain cells will not get oxygenated properly resulting in brain fog that is a condition in which thinking is affected significantly and leads to confusion at all times.
- Magnesium: If it is deficient, one can face conditions like depression and even epilepsy. Also, the memory and learning abilities will be likely to affected.
- Zinc and Copper: Signals from brain to body and body to brain are transmitted due to the zinc and copper. If they are not present in adequate amounts, serious consequences including Alzheimer and Parkinson’s diseases may occur.
Tomatoes are probably the most prominent food among the ones having anti-oxidants in them. One crucial element is the lycopene is present in it. Due to lycopene, the cell damage due to free radicles may be avoided. This free radicle damage may be a result of mental disorders such as dementia or Alzheimer’s.
Tomatoes are the best option for keeping the wellness of your brain as anyone can afford them due to being so common and inexpensive. It contains nutrients called carotenoids which serve the purpose of fat protection. This is quite important as fats are the elements responsible for making up major brain portions.
Another natural food to boost up brain health is nuts of different kinds. It contains a number of useful nutrients including Vitamin E, Proteins and fats. Vitamin E has a major role in preventing the brain weakness that happens with increasing age. Also, the radicle cell damage is also protected by having an adequate amount of vitamin E.
Nuts have a strong association with memory boost up. It has been observed even, that the ones consuming nuts will have an excellent memory compared to others not having a proper intake of them.
Not only they are good for the brain but also nuts play an important role in keeping the heart healthy. And the healthy heart will ultimately lead to a healthy brain.
Oily fish is another great option of natural food to help keep your brain healthy. A fatty acid named omega-3 is found in fish in excess. In fact the dishes are considered to be the most important source of this fat. It serves to form the membranes outside the body cells as well as brain cells.
Neurons, an important structure for transmission of nerve impulse is also well supported due to the omega-3. Enough levels of omega-3 in the brain can help to develop critical thinking and learning abilities. Also, the flow of blood increases in the brain up to excellence as the level of omega-3 increases.
Omega-3 is responsible for;
- Boosting memory
- Influencing mood
- Help brain withstand the decline that occurs with age
- Alzheimer can be prevented
On the other hand, having a deficiency of omega-3 can cause consequences regarding the brain such as significant inability to learn something and feeling depressed often. Although there are other sources from which you can get the nutrient named omega-3 but fish solely can compensate for all your needs for this component.
Orange is an important source of vitamin C and eating a single orange of normal size can cope with the demand for all the vitamin C you need in a day. Because vitamin C is a major element in avoiding memory loss, doing so is critical for brain function.
Increased blood levels of vitamin C were linked to better performance in activities that involve concentration, cognition, attentiveness, and decision quickness, as per one study.
Vitamin C is a potent antioxidant that protects brain cells from oxidative damage. Vitamin C also helps to maintain brain function as you get older and may prevent you from disorders including severe depression, stress, schizophrenia and Alzheimer’s disease.
By deliberately integrating these items into your diet, you can maintain the health of the brain and enhance your concentration, cognition, and mood.