Do you know you need to eat a balanced diet so your brain can function optimally? Memory and other cognitive skills, as well as your capacity to carry out daily tasks, maintain balance, and process emotions, are all impacted by the health of your brain. It influences how well you react to pressure, heat, and discomfort.
According to the best neuro physician, our ability to communicate, make decisions, solve problems, and live a productive and useful life at any age depends on having a healthy brain, which is a vital component of our total health.
The brain doesn’t typically consider itself or all that it does to keep us working. That’s because what we do throughout the day – thinking, moving, and doing all our chores – consumes a lot of energy. To do all these activities, your brain needs a balanced diet and enough nourishment.
According to studies, the brain burns 20% or so of our daily calorie expenditure. Some foods are significantly better than others in supporting your brain to perform at its best – staying focused and retaining memory.
Food for Thought – Foods for Brain Power!
What is good brain food? Well, in our opinion, the best brain foods include the best nutrition, antioxidants, protein, fats, etc. They energize your brain, support cell protection, and prevent the emergence of brain illnesses.
Your gastrointestinal gut produces important hormones and sometimes neurotransmitters as well. These can enter your brain and affect your cognition, for example, memory, focus, learning, and processing of new information.
In this blog, we will discuss the best brain foods that provide you with enough energy during the day to fulfil all your essential tasks.
1- Leafy Green Vegetables
Our mothers were right when they tried to feed us green vegetables in childhood. You really should eat more leafy greens, especially for your brain. Spinach, collards, and kale, you name it.
These vegetables are a great source of nutrients that help the brain, like beta-carotene, folic acid, lutein, and vitamin K. Moreover, plant-based diets are particularly effective at preventing cognitive deterioration.
Around 1/4 cup per day, or 1.5 to 2 cups per week, is the recommended daily intake of leafy green vegetables.
2- Nuts
As a source of protein and good fats, nuts are highly effective at charging the brain. They are excellent nutrients for the brain.
Nature has made each of the nuts with many advantages. So, if you add pistachios, macadamias, and almonds to your daily diet portion, it will do tremendous benefits for your brain health.
If you want a certified energy-boosting nut, go for walnuts. They are abundant in antioxidants and Omega-3 fatty acids, crucial for halting brain degeneration.
Daily suggested intake: 15 to 30 grams of nuts for better cognition.
3- Coffee and Tea
Although you may be used to drinking coffee or tea to keep awake, these caffeinated drinks have benefits beyond just a morning pick-me-up.
Caffeine increases the brain’s ability to process information, and coffee contains a lot of potent antioxidants that may benefit brain health.
Green tea contains a lot of L-theanine in addition to these two, which manages stress.
So, how much green tea should you consume? We will recommend 400 milligrams which makes almost four cups of coffee.
4- Tomatoes
Do you know tomatoes contain the richness of lycopene? It makes them the best food for supporting brain health.
A fresh tomato contains 3 mg of lycopene. You can find even greater quantities in sauces, ketchup, and paste. However, take note of the daily dosage levels and don’t consume more than 21 milligrams, the minimum amount is 9 mg.
5- Whole Grains
A balanced diet must include whole grains to enhance cardiovascular health. These grains include whole wheat, oats, barley, and brown rice. Vitamin E, an essential antioxidant that lowers the body’s level of free radicals to protect the neurological system, is abundant in many whole grains.
While doctors advise consuming vitamin E in natural form rather than through supplements, whole grains are an excellent substitute for boosting vitamin E intake.
Three servings, or at least 48 grams, of whole grains, are advised for daily consumption.
6- Broccoli
Green vegetables are among the best foods for the wellness of the brain. Broccoli and other cruciferous vegetables are also essential. High levels of glucosinolates are present in several veggies. This substance creates isothiocyanates, potent metabolites with proven neuroprotective qualities.
Adults should consume 1.5 to 2.5 grams of cruciferous vegetables per day.
7- Berries
A few berries can stop mental deterioration, but an apple a day can help you avoid the doctor. Berries are among the healthiest foods for the brain due to their high flavonoid content. In addition to giving berries their color, these chemical pigments also improve brain function, particularly memory.
At least two servings (each about half a cup) of berries per day are advised to prevent memory loss from occurring for up to 2.5 years.
A Final Word!
Your general health and well-being depend on having a healthy brain, so talk to the best neuro physician before introducing any supplements to your diet.
