Certain brain foods can help improve the health of your brain and keep it functioning optimally. As the control center of your body, the brain keeps your heart beating, lungs breathing, and allows you to move, feel, and think. Since the brain is so vital, it’s important to protect and support it. What you eat can affect your brain health. Here are some of the best foods for brain health.
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Blueberries contain numerous health benefits, and some are directly linked to your brain. Blueberries, along with other colored berries, contain anthocyanins, which are a group of plant compounds with antioxidants and anti-inflammatory. Antioxidants can actively fight oxidative stress and inflammation in the brain. Stress and inflammation can cause brain aging and neurodegenerative diseases. Blueberries can help prevent these adverse effects.
Most nuts and seeds contain omega-3 fatty acids and antioxidants, which are good for the brain. According to a 2014 study, consuming nuts results in better brain function at an older age. Just like blueberries, nuts also contain antioxidant vitamin E that protects cells from oxidative stress. Another study conducted in 2014 showed that vitamin E contributes to improved cognition.
Just like other organs of your body, the brain cannot function optimally without enough energy. The ability to concentrate and focus depends on getting sufficient oxygen from the blood to the brain. Whole grain foods can help supply your body with the energy you need throughout the day. Energy from whole grains is released slowly, keeping your body active throughout the day. Opt for whole grain cereals to start your day!
Eggs contain B vitamins, such as B6, B12, and folic acid. These vitamins are known to reduce levels of homocysteine in the blood. Homocysteine is a compound associated with stroke, cognitive impairment, and other cognitive dysfunctions. In a study, it was determined that B6, B12, and folic acid reduce brain shrinkage. Other vitamins found in eggs, chicken, and fish, such as B1, B3, and choline play a significant role in regulating the normal function of the brain.
Broccoli contains vitamin K, which enhances cognitive function and power. Research also indicates that broccoli contains glucosinolates compounds, which are important for slowing the breakdown of neurotransmitters and acetylcholine. Neurotransmitters and acetylcholine are important for the proper performance of the central nervous system. Other green veggies, such as cabbage, kale, brussels sprouts are also great sources of vitamin K and glucosinolates.
Fatty fishes, such as tuna, salmon, cod, and more are rich in omega-3 fatty acids. These fats have been heavily linked to lower blood levels of beta-amyloid, which is a protein that results in damaging clumps in the brains of people suffering from cognitive issues or conditions. If you don't eat fish, try omega-3 supplements or nuts.
Pumpkins are packed with nutrients that support brain health. They have B-vitamins, such as folic acid and riboflavin, and are also a good source of vitamin C. C-vitamins act as antioxidants in the body, which protect the cells from damage and contribute to high energy levels. Carotenoids, which give pumpkins their yellow color, help to protect the body by supporting your immune system.
Leafy greens, such as spinach, collard greens, watercress, and more are quite important for the brain's health. Like some of the foods mentioned above, leafy greens contain B-vitamins, such as B6, B12, and folate. These vitamins are actively involved in fighting memory loss.
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