Whether you're gearing up for exams aiming to ace those work presentations or just want to enhance your mental skills, your diet could be the secret weapon you've been overlooking. While there's no magic 'brain food' to shield against age-related concerns like Alzheimer's or dementia, the choices you make in the kitchen can profoundly impact your cognitive health and overall mindset.
Like everything in the world our minds cannot function without fuel, and here are 10 superfoods that will act as the fuel to get your mind running. The mind’s preferred fuel is proven to be glucose.
The first on the list is a whole bunch of whole grains; you should surely befriend these-
Whole Wheat; or how the Indians call it Gehu, Buckwheat, also popularly known as Kuttu, is a pseudo-cereal, Amaranth- It also has a high content of manganese, magnesium, phosphorus, iron, selenium, and copper, these are Sorghum (Jowari), Rye, Sabudana( Pearl Sago), Corn (Makai) and Oats (Jaei). Wholegrains are rich in Vitamin B which further reduces inflammation of the brain, potentially preserving memory.
Here is a lovely article by the healthline which breaks down the several type of whole grains one should have in a healthy diet.
Fish is one of the topmost foods when it comes to preserving mental strength. Essential fatty acids, like EPA and DHA, found in oily fish, are really important for our health. They help our brains work well, keep our hearts and joints healthy, and overall make us feel good. Since our bodies can't make these fats, we need to get them from the food we eat or from supplements. Think of them as the good stuff our bodies need to stay in top shape. If you are a vegetarian the plant-based sources include pumpkin seeds, walnuts, and flax seeds. Diet and Nutrition consultant Nidhi Pandey in an interview said, “People feel that their brains are working better with the Omega 3 present in the fish.” In India there are Rohu, Rani Machi, Surmai, Rawas, Katla and Paplet are the most eaten fishes in India.
Blueberries are another wild card entry in the list of superfoods igniting your brain, blueberries have long been considered a superfood for the brain health, and blueberries are a powerhouse to your mental strength. Packed with antioxidants, they help combat oxidative stress by neutralizing harmful free radicals in the body, thereby supporting overall health and a robust immune system. Whether added to smoothies, oatmeal, or enjoyed as a snack, incorporating blueberries into your diet is an easy and delicious way to give your brain a nutritious boost.
One might find it difficult ti find blueberries in India, but other fruits in the Indian market act in a very similar way providing the same benefits; Amla, a tiny green fruit, is a vitamin C powerhouse teeming with antioxidants, renowned for its anti-inflammatory properties, bolstering immunity, aiding digestion, and enhancing skin and hair health. Jamun, with its striking purple hue, stands out for its low glycemic index and abundant antioxidants, vitamins, and minerals, making it a go-to for managing diabetes, supporting digestion, and fostering healthy blood circulation which again gives your brain a great push. Guava, a tropical delight, offers a burst of vitamin C, fiber, and antioxidants, perfect for digestion, immunity, and radiant skin. And let's not forget the regal pomegranate, celebrated for its antioxidant-rich profile, promoting heart health, aiding digestion, and championing memory as one hits old age.
Tomatoes are another very good source of anti-oxidants helping you push the limits of your brain and preserving memory fo the longest. When tomatoes are cooked, they become a rich source of lycopene, an antioxidant abundant in various red, orange, and yellow fruits and veggies. Lycopene plays a crucial role in reducing oxidative stress, which can harm your brain. Lycopene certainly help you maximize memory function. However lycopene is more effective on animals than humans, fat-soluble lycopene can cross the blood-brain barrier and, as it’s a potent antioxidant and anti-inflammatory, it appears to have therapeutic effects for the brain and central nervous system.
Eggs support healthy brain aging, Egg yolks are a good source of vitamins B1, B3, and choline which play an important part in regulating normal brain function. Lycopene regulates genes that influence inflammation and regulate cell growth within the brain. It is essential in pregnancy for the baby’s healthy brain growth. Other useful vegan sources of B vitamins, including B6, include fortified nutritional yeast as well as avocado, soya, nuts, and seeds.
Blackcurrants, these fruits are the optimal source of Vitamin which is thought to improve mental vitality. A deficiency of Vitamin C could result in memory loss and memory alertness.
Turmeric is a mood and memory booster, it is a perfect spice that strengthens your memory, it is a powerhouse of antioxidants, with curcumin standing out as one of the most potent natural anti-inflammatory agents known. Beyond its anti-inflammatory properties, turmeric offers a range of benefits. It's believed to enhance the brain's oxygen uptake, contributing to improved cognitive function and memory. Additionally, its positive effects on the immune system make it an intriguing addition to any diet or wellness regimen. With its rich history in traditional medicine and growing scientific validation, turmeric continues to capture attention for its potential to support overall health and well-being.
Avocados, a superhero of every diet are what make your brain take racing it fast and healthy, avocados surely support the brain in combatting its decline. Monosaturated fats help with maintaining your blood pressure, therefore by reducing your high blood pressure, they help in lowering the risk of cognitive decline.
Beans, Convenient and inexpensive, versatile beans are the most brain-friendly food present in any diet. Beans efficiently stabilize the glucose in the body giving the brain the health environment to grow in.
Mark Hyndman, MD in Internal Medicine Scientist has a special discussion on how some superfoods ehnances the brain efficiency.
