The food you eat has to perform your brain functions. We are always known about that what we eat its affects our bodies. You have to know that brain food matter especially for our central nervous system.
When we are stressed, like you have a major project submit to the owner bodies immediately, its seriously affect our bodies cellular system (inflammatory cytokines). These chemicals quickly engage the immune system to give response against the stress through inflammation. stress is a like infection. This immune system helps to protect us against fever and recover the body when cut yourself.
Gut hormones in the human body help us to keep immune responses and inflammation cells under control. In addition, gut hormones that are made in the brain control reading ability like understand and stay focus during the work.
So come to brain food which are rich in antioxidants, friendly fats, vitamins and minerals. they provide energy and protect against brain diseases. So we have to give nutritious foods to our bodies which provide benefits to both the gut hormones and the brain, its actually benefits our minds to work well.
Some specific foods are much better for your brain. You should be eating brain food which are helpful for both your mind and body. I have mentioned below some best foods with a mixture of vegetables, oils and fruits.
Best Brain Food:
This is the one best brain food. This fruit is the enthusiastic one you can eat and favorite of many people. There is present some perceptions about avocados that it is a kind of high fat but avocados are rich in mono-saturated fats which are good for people like diabetes and better for glowing your skin.
Blood clots in the brain protecting against stroke as well as improve reading function like memory and concentration, are prevented by avocados due to containing vitamin k and folate present in them. Vitamin B and vitamin C are also present in this fruit which are need to intake daily. In addition, avocados have the high in protein and low in sugar than any fruits. You can also try this brain food in any avocado recipe.
Beet juice raise your blood flow to the brain in people and this red vegetable may fight the development of dementia. Studies show that beet roots contain high absorption of nitrates which convert into nitrites by bacteria in mouth. Nitrites help to increase blood flow and oxygen through open blood vessels in the body and give oxygen where it is lacking.
Beets seem to be an alarming food for many people also include vegetable lovers. These root vegetables are the most nutritious plants. That’s the shame, people don’t eat them. These are should be top of your foods list. You can use beets as a salad or try with number of recipes.
Studies show that berries like blueberries, cranberries, blackberries and strawberries benefit the brain for long time. The high antioxidant is present in berries help to protect brain cells from damage by harmful free radicals, caused by the process of oxidation.
Changes are occurring between neurons in the brain when communicate with each other. These changes can counter the inflammation that can damage brain cell and as a result these improves your brains functions.
Vitamin C, K and fiber and high levels of Gallic acid are present in blueberries and Gallic acid in berries, protect our brains from degeneration and stress. So get daily berries as a dose that your brain work sharply.
Bone broth is the ultimate brain food for curing your brain. Boosting your immune system, improving joint health and defeat food allergies are the major benefits of bone broth.
There is high level of collagen present in bone broth help us to decrease stomach inflammation and curing amino acids like praline and glycine boost your immune system and help to improve your memory. It is most frequently doctors’ advice to his patient because its cure your whole body from the inside out. It is very easy to make at home with beef.
Broccoli is one of the best brain food. Sulforaphane is a compound which is present in broccoli and other cruciferous vegetables that boost the flow of blood in brain. Broccoli is high in vitamin K and choline, will keep your mind sharp.
It is also present vitamin C and high fiber in broccoli that makes increase your work capability means that you will feel sharpness in mind. You have only eat overcooked, tasteless broccoli, you will try another recipe like beef and broccoli. Make sure you will love broccoli. It’s also include in a ketogenic diet if you are willing to lose weight.
In celery luteolin is present in large amount. It is a plant compounds that protect inflammation in your brain which is caused by neurodegeneration. Age-related memory loss in mice also link with luteolin. In addition to celery, carrots and peppers are also good sources of luteolin.
celery has a lot of benefits with a fem amount of calories. Celery contains high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help partially pain symptoms related to inflammation like irritable intestine syndrome.
It has lot of nutrients, loading with vitamins and minerals with few calories. it’s a good if you are moving this into a snack options. the seeds and leaves of a celery both provide health benefits.
coconut oil is the most beneficial for your health. There is nothing that this can’t help you. it’s full of benefits for your brain, too. this oil works as a natural anti-inflammatory, its conceal cells responsible for inflammation. You can try this in many different recipes. Coconut oil also helpful for hairs, girls should be pleased to listen. Also help with memory loss and diminished harmful bacteria.
Coconut oil individually consists of medium-chain triglycerides which are smaller and can be used as a substitute source of energy.
8.Extra Virgin Olive Oil
Real quality extra virgin olive oil has anti-inflammatory compounds, antioxidants and numerous heart healthy macronutrients.
There are several types of olive oil including extra virgin olive oil and regular olive oil. Research shows that extra virgin olive oil benefits are more helpful than the others.
The brain is largely made up of monounsaturated fatty acids. Studies found that monounsaturated and polyunsaturated fat intake had an inverse proportional to depression risk. Other sources of healthy fats, olive oil is like a brain food that improves concentration and memory. Olive oil helps to protect against inflammation, stress and fight against Amyloid beta-derived diffusible ligands (ADDLs).
Nutrient present in one tablespoon contain 120 calories, 14 g fat (9.8 of which is monounsaturated), No sugar, carbohydrate or protein, 1 mg vitamin K (10% DV), 9 mg vitamin E (10% DV).
Researchers found that the amount of flavanol is present in dark chocolate is in rich amount. This is the factor which reduces memory loss in old age. flavanol also helping to your mood and even depression.
So, the main thing is that eating dark chocolate is beneficial for your memory, controls blood pressure, and your mood. It helps in relieve depression and acts as an anti-inflammatory, which is good for your brain and also it is good for you.
Remember that if you have a brain injury then it is important to leave refined sugar from your daily diet. At least 85% cocoa should be present in dark chocolate that is you look for. all chocolate is not equal but dark chocolate may be good for you. You have to try Dark Chocolate with Almond Butter Cookies or Chocolate Covered Berries.
Choline is another macronutrient found in eggs. It has abundant complex functions in the body, liver and particularly in the brain. It is the combination of neurotransmitter, acetylcholine where required. Choline is required to make phospholipids that are essential components of cellular membranes. It is also support to keep active metabolism just like vitamin B and key for detoxification in the body.
By studies, choline may have enhanced the brain development and memory which is present in eggs. It is also used to handle depression, memory loss, Alzheimer’s disease and dementia, cerebellar ataxia, inflammation, types of seizures and a mental condition (schizophrenia).
Choline is like a vitamin B. It’s work like a chemical reaction in a body and it seems to be an important in nervous system. And choline can find naturally in such foods like eggs, liver, beef, salmon fish, cauliflower and breast milk. The fact is that eggs are frequently called brain food because choline is present slightly high amount in eggs. Certain aged people should follow the given amount. Children between 1 and 13years age group should take 150- 350 mg and Women age above should 14years take 450- 550 mg and Men age above 14years should take 550 mg of choline.
Spinach, kale (one cup of kale has more than 684% of recommended daily serving), collards and mustard greens add in your diet could help slow cognitive decline. Declining cognitive ability is key to Alzheimer’s disease and dementias, increase green leafy vegetables could help to protecting your brain from Alzheimer’s disease and dementia. Researchers examined individual nutrient linked with cognitive decline they found vitamin K, A, lutein, folate and beta-carotene were helping to keep the brain healthy.
In study, those adults who ate leafy green vegetables one or more time a day experienced slower mental decay than those who ate no vegetables, even when age factor or difficult education or other factors. Get benefits from these brain food like Kale Chips, Broccoli Kale Soup and Spinach Scramble.
Rosemary is an evergreen bush. An herb used in a number of cooking methods. Scientists discover that a component produced in the leaves of the rosemary plant is carnosic acid has a property as an antioxidant and encourage nerve growth factor synthesis that carnosic acid involve in the treatment for reversing nerve cell damage and death due to conditions like Alzheimer’s disease.
Carnosic acid have a number of beneficial effects on the body and protecting the brain from oxidative free radical damage. it does not randomly focus free radicals in the brain until they start to cause disturbance, at that time carnosic acid becomes active to prevent and reverse the disturbance to neurological cells. Its also protect the cerebral arteries from confined due to other factors, which helps to resists the development of neurodegenerative conditions and diseases.
Carnosic acid increase the production of glutathione, antioxidant that secure cells in the brain against free radical damage.
Rosemary help to protect eyesight from decay and also good for weight loss. Get fresh rosemary with these Sweet Potato and try it with your favorite recipes.
Dimethylaminoethanol (DMAE) is an amino acid that is produced in the human brain and is found in fish (anchovies, salmon, sardines). Researchers believe that DMAE produce the acetylcholine, neurotransmitter that benefit for the brain and the central nervous system.
Treating attention deficit hyperactivity disorder (ADHD) for kids, memory and brain power, moods, symptoms associated with Alzheimer’s disease and dementia, reduce depression, athletic performance.
Not recommended for pregnant women, have to approve by their medical doctor.
Curcumin is a chemical component of spice turmeric like a ginger. There are three curcuminoids present in turmeric, one is curcumin, desmethoxycurcumin and bis-desmethoxycurcumin. Processed root to form turmeric which contains 2%- 5% curcumin. Its prevent from these conditions (Alzheimer’s disease, stress, depression and anxiety) and most powerful anti-inflammatory agent.
Curcumin can protect your brain in different ways like curcumin increases the bioavailability of DHA (docosahexaenoic acid). DHA is an omega-3 essential fatty acid. Its deficiency is involving in many types of neurological disorders. Curcumin enhances DHA synthesis and raised its levels in the brain. Its also improve memory and focus by increasing blood flow and neurotransmitter development.
The increment in levels of brain-derived neurotrophic factor (BDNF) that’s involve in nerve growth factor, is occurred by curcumin. So start your day with this brain food and add turmeric in your diet.
Walnuts are good for brain health. They have high concentration of DHA, Omega-3 fatty acid type. DHA protects brain health in newborns and in adults improves cognitive performance. Its also prevent age-related cognitive decline. Studies shows that walnuts can help with depression in brain function and improve memory. Present high levels of antioxidants and vitamins E also improve mental alertness and prevent Alzheimer’s disease.