Which foods are most effective in increasing brain performance?

 

The external and internal condition of our body depends on what we eat. We all know that, right? But choosing the right foods to keep the health and performance of the brain, the most important part of the body? The brain controls all of our actions, gives us the ability to think and feel, and helps form memories. Basically, the brain controls everything that makes us human from flesh and blood.

As we age, our brain performance naturally declines. Special care is required. Before knowing which foods are most effective in boosting brain performance, let's understand what brain-friendly foods actually mean.

What is brain food?

Foods rich in antioxidants, good fats, vitamins and minerals are known as brain food. These foods give energy to our brain, keep brain cells alive, and keep diseases like memory loss away.

Now the question may arise in the mind, how exactly does the food that goes into the stomach work on the brain? Brain foods produce certain hormones and neurotransmitters in our gut that go directly to our brains to affect our cognition, memory formation and ability to focus.

In a study conducted by Harvard Medical School, 27,860 participants from 40 different countries were followed for five years. It found that those who ate brain-enhancing foods had a 24 per cent lower risk of cognitive decline than those who did not. So, without delay, let's learn about these magical foods that are effective in increasing brain performance.

 

nuts

Omega-3 fatty acids are very important ingredients in improving brain performance. Which is found in higher amounts in almonds. In an article published in Research Gate, nutritionist KL Kumawat recommends starting the day by eating two almonds and two walnuts to keep the brain fresh throughout the day.

Dark chocolate

What? The heart was happy after hearing the name of chocolate. Dark chocolate contains 70% cocoa and is an excellent source of antioxidants. "Dark chocolate helps improve blood flow to the brain," says nutritionist Chris Gunaraj in a 2022 article in Healthline magazine. So he recommends eating dark chocolate daily to boost brain performance.

Green vegetables

In January 2018, the National Library of Medicine conducted a study on increasing brain performance by eating different types of vegetables. The results show that certain dark green vegetables like spinach, kale, and broccoli are the most effective in boosting brain performance.

Broccoli

Broccoli contains nutrients like omega three fatty acids, flavonoids, iron, vitamin E etc. According to NCBI (National Center for Biotechnology Information), these nutrients are very effective in enhancing cognitive function and performance.

Spinach

Spinach is a storehouse of vitamin E. Cooked spinach contains 25 per cent of our daily requirement of vitamin E, which helps boost our memory.

tomato

Tomatoes are a source of an antioxidant called lycopene, which prevents rapid cell damage. Adding tomatoes to your daily diet helps improve brain performance and reduce memory loss.

A variety of seed-based foods

Seed foods are good sources of vitamin E. Research has shown that vitamin E helps reduce memory loss. Pumpkin seeds, sunflower seeds, sesame seeds, chia seeds etc. are notable among these seeds. So don't forget to eat an ounce of seeds per day to boost brain performance.

fruit

There are very few people who do not like to eat fruit! Fruits are an excellent source of various vitamins and minerals. Let's learn about some fruits that are beneficial in increasing brain performance.

A study done in 2006 shows that apples contain a type of antioxidant called 'quercetin' which reduces the rate of cell death, reducing the risk of all diseases caused by neuron inflammation. Apple juice has even been linked to higher levels of neurotransmitters in the brain, which help improve memory and boost brain performance.

Vitamin C fruits

Fruits rich in vitamin C help to improve memory. Fruits like orange, pomegranate, kiwi, jam etc. are notable.

the egg

According to a research paper published in 'UCLA Health', eggs contain choline, vitamin B12, a protein that refreshes nerves. Choline in particular is the most effective ingredient in ensuring normal brain structure and performance.

Oats

Oats are another important food for increasing brain function. Oats contain vitamin E, B complex and zinc. Oats have a great role in controlling memory loss.

Oily and marine fish

We all eat fish, but do you know that eating oily fish is particularly beneficial for increasing brain power? Other marine fish are notable including roe, tilapia, sardine, and tuna.

Tea, coffee and other caffeinated beverages

According to Jonathan Partel, a nutritionist at Lenox Hill Hospital in New York, green tea black tea and coffee are particularly beneficial for the brain. L-theanine, an amino acid present in tea, increases concentration.