The human brain, like the body, has several needs and essential requirements. A healthy body cannot function with ease without a healthy brain. Thus, our regular diet must play dual roles. It should not only provide for the needs of our bodies but also our brains. Our diet must contain food for brain power, rich in essential nutrients. The human brain usually requires about 45 different nutrients. These nutrients help the brain to perform at its best. It can also make your brain more efficient. A high-functioning brain leads to improved cognitive capabilities to a large extent. Famous neuroscientist Dr. Mosconi states- “The foods we eat will end up being the very fabric of our brains.”
Mentioned in this article are 7 brain healthy foods that a neuroscientist wants you to eat every day. These are:
- Chamomile Tea
- Black Beans
- Almond Butter
- Coconut Oil
- Red Wine
In general, tea is good food for brain power. It contains a high amount of L-theanine and caffeine. These two compounds can help you to increase your brain’s focus and alertness. These compounds are also responsible for reducing signs of cognitive decline. They can cure symptoms of age-related mental- diseases like Alzheimer’s. Chamomile tea is ideal for those who want to enjoy a caffeine-free drink but with a sweet aftertaste. It is rich in antioxidant apigenin. This chemical helps in binding specific receptors in your brain. It also helps your brain relax, relieves stress, and induces a feeling of sleepiness (1). If you cannot sleep well at night or suffer from insomnia, you must drink a cup of chamomile tea before going to bed.
Beans are rich in various vitamins of the B-complex, omega-3 fatty acids, and fiber. The fiber content is high in black beans, helping you meet your hunger for a more extended period. This food for brain power also leads to a gradual release of sugar into your system. Thus it acts as a fuel to produce steady work output throughout the day. It also improves concentration and memory. You can enjoy black beans in a boiled form or cook it with other nutritious vegetables. It is no doubt one of the best food for brainpower.
Almond Butter contains powerful antioxidants and vitamin E. These nutrients can reduce cell-inflammation. It also defends the brain cells from free radical damage. Almond butter is a powerhouse of zinc. This element is necessary for boosting your immunity. It also prevents damage to the brain cells caused due to bacterial infections. Vitamin B6, present in almond butter, enhances your metabolism. It increases the availability of specific proteins. These proteins enhance the repair and recovery of brain cells. Pure almond butter is one of the best food for brain growth. It can help you to improve your vision, memory, and language development (2).
Beetroots are the best food for brain growth. It is replete with nutrients like fiber, vitamin B9, C, iron, potassium, manganese. Beetroot increases blood flow to the brain. In older adults, it enhances their cognitive abilities. According to some researchers, beetroot contains a dark red pigment known as betacyanin. This pigment is useful for slowing down the signs of dementia (3). Beetroot also contains high amounts of nitrates. Our body converts these nitrates to functional nitric oxide. Nitric oxide reduces high blood pressure and improves cognitive functioning, motor control, etc.
Many people do not prefer coconut oil because it is rich in saturated fats. But, neuroscientists found a direct link between coconut oil and improved brain functions. Coconut oil contains plenty of medium-chain triglycerides or MCTs present. These triglycerides can dissociate into ketones. Your brain cells can thereby use these ketones as fuel. The human brain relies on glucose for energy. But if your glucose intake is low, then you can rely on coconut oil. Supplying extra power to the brain helps it to run better and provide you with a better performance.
The vitamin E content in olives is high. It is rich in several potent antioxidants. Olives contains polyphenols, which is essential for slowing down age-related mental decline. It is also necessary for memory improvement. It can reduce the degenerating effects of several diseases on brain functioning (4). Olives, as well as olive oil, are excellent sources of energy. Thus, if you want to enjoy this food item’s benefits, you must add it to your regular diet.
Excess consumption of alcohol can lead to brain damage. But, in the long run, liquor, especially red wine, is suitable for improving brain functions. Scientists believe that limited consumption of red wine can reduce brain cells’ inflammation. It can also clear away the toxins responsible for causing several brain diseases. Red wine contains high amounts of Resveratrol, a natural phenol found in the skin of grapes. This compound proliferates blood flow to the brain. It helps in improving your cognitive and mental abilities (5).
Nutritional psychiatry has concluded that the food we eat handles our mental health. If you want to stay healthy, you must add these brain healthy foods to your diet plan. These food items will enhance your brain functioning and help you to perform better.