Most of us are not even aware about Brain Health. Whereas the reality is that like the rest of our body, it is very important to take care of the health of the brain because our body completely depends on the brain. The brain sends signals to the parts of the body, only then they react. , In fact, as much as we all take care of our physical health, we do not take care of our mental health even 10 percent of it.
Brain-Enhancing Foods, Memory Improvement
We should take special care of our brain health. Have you ever thought that just as our body needs energy to function which we get from food, having a healthy brain means that it is completely fit and functioning well, with Only your mind is able to concentrate and your memory is also working well.
If you have any one of these problems then it means that your brain is not functioning properly. In this article, we will tell you about some such foods which are very good for brain health compared to others and they can easily be included in your diet as a brain booster.
1- WHOLE GRAIN
Whole grains such as whole wheat, oatmeal, barley and brown rice are an important part of a balanced diet. And they are also known to support heart health. But very few people know that many whole grains are also rich in vitamin E. It is an important antioxidant for the brain that helps prevent damage to the nervous system. Instead of supplementing vitamin E, health experts recommend including it in your diet through whole grains.
How much to eat :
Every person should consume at least 48 grams of whole grains per day.
2- GREEN LEAFY VEGETABLES
Elderly in the house, children are often advised to eat green leafy vegetables because green vegetables are very important for physical development as well as for the development of our brain. All types of green vegetables including spinach, cabbage, cauliflower, collard (a type of cabbage), broccoli, kale are good for brain health.
These vegetables are rich in many nutrients, including brain-boosting beta-carotene, folic acid, lutein and vitamins. Research has shown that plant-based products are often known to improve memory.
How much to eat :
You should eat at least one-fourth bowl of green vegetables every day or one and a half to two bowls of green vegetables in a week.
3- TOMATOES
Tomato is one of the best foods for brain health. They are rich in lycopene. Lycopene is a type of natural pigment called a carotenoid. These powerful carotenoids help ward off memory-related diseases like Alzheimer’s and Parkinson’s disease. A fresh medium-sized tomato contains about 3.2 milligrams of lycopene and you can get even more lycopene in tomato sauces, pastes and ketchup.
How much to eat :
Studies show that nine to 21 milligrams of lycopene per day can be extremely beneficial for the body.
4- NUTS
Nuts are known as a source of protein and healthy fats but they are also included in the list of brain booster foods. By including all types of nuts like walnuts, pistachios, almonds, macadamia in your diet, you can fulfill your daily dose of brain. But among these, walnuts are the most beneficial for the brain because they are rich in omega-3 fatty acids and antioxidants that prevent the brain from weakening.
How much to eat :
A 2021 study found that adults who consumed 15 to 30 grams of dry fruits per day were found to have better mental health and memory than the rest. This means that you should consume dryfruits around this amount daily.
5. COFFEE AND BLACK TEA
Caffeinated beverages like tea and coffee increase the brain’s ability to process information. Coffee also contains several powerful antioxidants that may help support brain health. Apart from these two, green tea is rich in L-theanine. These powerful amino acids can help relieve stress and anxiety that are essential for the proper functioning of the brain.
How much to eat :
Up to 400 mg of caffeine per day (about four cups of coffee or black tea) is generally considered safe for adults.
6. BERRIES
You must have heard the adage ‘An Apple a Day Keep Doctor Away’, just as consuming an apple a day keeps you away from physical problems, in the same way different types of berries also keep your brain problems away. Raspberries, blackberries, strawberries and jamuns are rich in flavonoids. These natural colors not only give color to the berries but they also improve your brain functions.
How much to eat :
Every person must eat half a cup of different types of berries at least once a week. In many research, it was found that the problems related to memory in people who consumed berries were found to be two to two and a half years later than the rest.
7. DARK CHOCOLATE
If you are looking for a food item that makes your mind sharp and also fun to eat, then dark chocolate is the best option for you. Let us tell you that dark chocolate is said to be more beneficial than other foods in this list because it is rich in antioxidants, flavonoids and caffeine which is better than other brain booster foods.
How much to eat :
30 to 60 grams of dark chocolate two to three times a week can help improve brain functions. The thing to keep in mind here is that the chocolate you eat should be at least 70% dark and sugar.
8. EGGS
In addition to providing protein to the body, eggs are also rich in many types of B vitamins such as B6, B12 and B9 (folic acid). Studies suggest that these vitamins may help prevent shrinkage of the brain and prevent degeneration in older people.
How much to eat :
One egg a day is enough for most people. At the same time, the doctor may advise you to eat more or less eggs depending on your overall health and cholesterol level.
supplements for the brain
By including all the above mentioned foods in your daily diet, you can keep your brain health good. These foods will not only improve brain health but will also make the brain sharp. However, if you are finding it difficult to include these foods in your daily routine, then you can also keep your brain health good by taking some supplements. These include B6, B12, B9, vitamin C, beta-carotene, magnesium, zinc, copper, iron, curcumin, omega-3 fatty acids.
(Declaration : Brain health is essential to your overall health, so be sure to consult your doctor before adding any supplements to your diet.)
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