Though all the organs in body are equally important however brain being the controlling organ for all the activities and function carried out by the body requires immense amount of energy to perform these everlasting processes. It consumes ~20% of the energy consumed by the body.
Brain needs continuous supply of essential nutrient which helps in proper functioning of the body. The requirement of the brain couldn’t be meat by any single food items which encourages us to consume balanced and healthier foods which in turn help in keeping the brain in healthy condition.
The deficiency of essential nutrient might result in neurodegenerative disorders like Alzheimer diseases. In this disorder, brain tissues slowly get degraded and loses its functionality.
Certain nutrients which are naturally present in food items such as omega-3 fatty acids, vitamin B and antioxidants helps in maintaining proper brain health and regarded as essential food for brain health. The regular consumption of the foods containing these essentials will support healthy brain and prevent any sort of neurodegeneration.
What are the foods to boost brain power……?
In as study carried out by Harvard Medical School, some of the food items such as green leafy vegetables, fatty fish, nuts and other food items supports better brain health and functionality. Here we will be discussing some of the food items which have ability to improve cognitive markers.
Green Leafy Vegetables
Leafy vegetables such as kale, spinach and broccoli are rich in cognitive stimulants like Vitamin K, folate and beta carotene. Some of the study suggest that regular consumption of these vegetables might slow down cognitive decline.
The fat-soluble vitamin K is essential in the formation of sphingolipids, a fat that is densely packed in brain. Moreover, vegetables are rich in antioxidants which promotes neutralization of chronic oxidative which have negative impact on brain health.
In addition to these green leafy vegetables are rich in fiber and other essential nutrient which helps in preventing metabolic syndromes.
Fatty fishes such as salmon, tuna, mackerel, trout, cord and sardines are rich source of omega-3 fatty acids, it is an unsaturated fat which is liked with the drain development and nerve cell formation.
Our brain is made up of ~60% of fats and out of which 50% is omega-3 fatty acids. The omega-3 fats also support the learning and memory of brain. It can prevent the neurodegenerative disorders such as Alzheimer.
In one of the studies it is found out that the people who regularly consume fish have more grey matter in the brain that the other group of people. Grey matter helps in making the decision.
In addition to this fatty fish are rich source of vitamin D which is essential for healthy bone structure and absorption of calcium in the body.
Berries are loaded with vitamin C, fiber and antioxidants and it is linked with the memory decline arrest. In one of the studies carried out by Harvard’s Brigham and Women’s Hospital found out that the women who consumed more servings of berries have delayed memory decline by one-one and half years.
The antioxidant present in the berries helps in releasing oxidative stress and inflammation which may result into brain ageing and neurodegenerative disorders. Some of the antioxidants in the brain gets stored in brain and improves the communication between the brain cells.
The presence of fiber in berries without fats makes it healthy snacks and toppings for other food and beverages.
Tea & Coffee
Tea and coffee contain substantial amount of caffeine which is a nerve stimulant. The consumption of either tea or coffee helps in increasing the alertness and improves our concentration for short span of time however, excessive consumption of caffeine may result in tiredness, fatigue and sleepless nights.
In addition to these short-term concentration booster caffeine consumption does more that. The regular consumption of caffeine for long time may reduce the risk of neurological disorders such as Parkinson’s and Alzheimer diseases.
In addition to this black coffee without sugar and milk helps in reducing body weight. It is considered as one of the important weight-reducing agents in ketogenic diet.
Nuts & Seeds
Nuts and seeds such as walnut and pumpkin seeds are loaded with omega-3 fatty acid, an unsaturated fats which is essential for the health of the brain. In addition to these nuts and seeds are rich in antioxidants, proteins, vitamins and other essential nutrients required for the health of the body.
The unsaturated fats present in nuts and seeds are helpful in preventing neurodegenerative disorders and delay memory decline as evident from various studies. The antioxidant properties release from chronic oxidative stress and inflammation which is otherwise damages nerve cells.
A study carried out by UCLA in 2015 linked higher consumption of walnut with higher cognitive scores.
Eggs are the cheapest source of almost all the essentials required by the body. Eggs are loaded with vitamin B, vitamin D, protein, fats, zinc, calcium, choline and other essential nutrients.
Our body uses choline to create acetylcholine, a neurotransmitter which is responsible for the transference of signal from one end to other. It also supports communication between nerve cells.
Vitamin B is linked with the cognitive decline in elderly people however folate deficiency can result in dementia and cognitive degradation in elderly people. The regular consumption of eggs might help in slowing down cognitive decline.
Antioxidants supports healthiest brain by preventing brain cells from any damages caused by chronic oxidative. Dark chocolate contains cocoa and cocoa contains flavonoids which is an antioxidant, found to support brain health and improved cognitive abilities.
In a study carried out in 2013, flavonoids were able to encourage neuron and blood vessels growth which is linked with the memory and learning.
Initial studies on laboratory animals suggests that flavonoids may reverse the memory decline however more studies must be done to support this finding.
In addition to the above-mentioned food items to boosts our cognitive markers some of the food items which might also have similar impact of memory are listed below:
- Green Tea
- Whole grain
Brain is an important organ which controls the functionality of other organs. Any damage to the brain may lead to pathetic life experience. Hence it is essential to consume balanced and healthy diet which might support brain health and functionality in order to avoid any sort of neurodegenerative disorders and delay the cognitive decay.
Some of the food with their role towards brain health might help in understanding the importance of diet with reference to cognitive markers. “Eat Healthy, Be Healthy”.