It is always said that you are what you eat. This especially holds true when it comes to your brain health. Consuming a well-balanced diet not only supports physical health, but also plays a very important role in your brain functioning. Here are five foods which are best for boosting your brain power.
- Dark Chocolate
- Sunflower Seeds
- Tomatoes
- Broccoli
- Walnuts
Dark Chocolate
Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. it can have various health benefits, including reducing inflammation and decreasing the risk of heart disease. Dark chocolate is not just a delicious treat. It is rich in flavonoids and antioxidants, which can improve your cognitive function.
The flavonoids in cacao can increase your memory and learning capacity. Always choose dark chocolate, at least 70% of cacao content. Enjoy a small piece as a daily treat or put it into your dessert. But be careful and monitor how much chocolate you eat to avoid excessive calorie intake.
These beneficial compounds can include:
- flavanols
- polyphenols
- theobromine
Sunflower Seeds
They are tiny but also mighty because they are an excellent source of vitamin E, which can reduce cognitive decline as you age. Sunflower seeds also contain other essential nutrients like folate and magnesium, which can greatly improve your overall brain function. You can eat a handful of raw or roasted sunflower seeds anytime in a day. Or you can add them to your salads or breakfast for a crunchy texture. Sunflower seeds contain vitamin B6.
It improves mood and concentration and enhances memory. It releases serotonin and norepinephrine in our body. Sunflower seeds also help to ease symptoms associated with premenstrual syndrome (PMS). Sunflower seeds are a good source of thiamine ( vitamin B1 ). Thiamine helps to breakdown carbohydrates, proteins and fats present in our food into energy. They also help in muscle building. A handful of sunflower seeds can give you instant energy when consumed.
Tomatoes
Tomatoes are also good brain-boosting food. They are rich in lycopene, an antioxidant that gives tomatoes their brilliant and red color. Tomatoes are actually fruits, which help in lowering any age-related damage to your brain. In Indian cuisines, tomatoes are widely used as a soup or curry base. They can also be eaten fresh and raw in salads and sandwiches. Cooked tomatoes also retain their brain-protective properties.
- Aid Immune Function.
- Have Been Shown To Lower Cancer Risk.
- Help Improve Heart Health.
- May Increase Male Fertility.
- May Prevent Constipation.
- Might Reduce Type 2 Diabetes Risk.
- Protect Against Metabolic Syndrome.
- Support Brain Health.
Broccoli
Broccoli has several health benefits, but it has a specific advantage for brain health. Broccoli is rich in antioxidants, vitamin K, and choline, so it supports the functioning of the brain and protects it against oxidative stress. The best way to prepare broccoli is to steam or slightly sauté it. This way, it will retain its nutritional value. You can add it to any stir-fry or simply have it as a side dish.
If the broccoli is tender, you can even have it raw in a refreshing salad. Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases (12Trusted Source). Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:
- Breast (13Trusted Source)
- Prostate (14Trusted Source)
- Gastric/stomach (15Trusted Source)
- Colorectal (16Trusted Source)
- Renal/kidney (17Trusted Source)
- Bladder (18Trusted Source)
Walnuts
Isn’t it interesting that walnuts are shaped like a mini brain? Well, walnuts do not just look like a brain. They also provide many benefits for your brain’s good health. They are rich in omega-3 fatty acids, antioxidants, and vitamin E, so they improve your brain health even if you grow older.
Walnuts can be combined with other nuts for a very convenient snack between meals, especially if you work in an office. Keep a little jar of this mixed nut and tea for a healthy snack. Or you can add walnuts to your breakfast salads and baking experiments.
- Walnuts Are Rich in Nutrients.
- They Deliver Healthy Fats.
- Walnuts Can Help Gut and Heart Health.
- They Help Reduce Blood Pressure.
- They Can Benefit Brain Health.
- Walnuts Offer Cancer Protection.
- They Play a Role in Weight Regulation.
- Walnuts Can Improve Sperm Vitality
So, include these five brain-boosting superfoods into your daily diet and for your delicious meal to support your brain health. Remember to maintain a balanced diet, stay hydrated, and engage in regular physical and mental exercises for overall well-being. Making these small, small changes into your diet can make your brain healthier and your mind sharper over time.