The brain is kinda a big deal. Your brain is in charge of keeping your heart beating and your lungs breathing. The brain uses around 20% of the body’s calories, and it requires specific nutrients to stay healthy. Omega-3, for example, helps build and repair brain cells. If you want to improve your cognitive skills, as well as overall brain health, adding brain healthy foods to your diet is key.
Brain healthy foods contain specific components that support brain health. The most common components found in the brain are healthy foods like omega-3 and other healthful fats, b vitamins, lutein and antioxidants like flavonoids and vitamin E.
1. Fatty Fish
When people talk about brain foods, fatty fish is often at the top of the list.
This type of fish includes •salmon
• trout
• sardines
About 60% of your brain is made of fat, and half of that fat is the omega-3 kind.
Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory. Omega 3s also have a couple additional benefits for your brain.
2. Coffee
Coffee is the highlight to a lot of people mornings. Two main components in coffee are caffeine and antioxidants that help your brain.
Caffeine in coffee has a number of positive effects on the brain.
Improves mood
Increases alertness
Increases energy levels
Antioxidants can effectively disarm free radicals, thus protecting against aging and many diseases that are partly caused by oxidative stress, including cancer.
Hydrocinnamic acids are very effective at neutralizing free radicals and preventing oxidative stress.
Polyphenols in coffee may prevent a number of conditions, such as heart disease, cancer, and type 2 diabetes.
3. Dark Chocolate
Dark chocolate and cocoa powders are packed with brain boosting components.
flavonoids
caffeine
antioxidants
The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Research says these compounds may enhance memory and also help slow down age-related mental illnesses.
4. Avacados
Avocados are not only delicious, they are bursting with nutrition that make them great for heart and brain health. Avocados are filled with unsaturated fats, fiber and lutein, which can improve cognitive health. Also, high blood pressure is linked to cognitive decline, and eating unsaturated fats may can help reduce blood pressure. Healthy unsaturated fats in avocados help keep your brain cell membranes flexible. They’re also full of folate, vitamins B, C, and E, and potassium, making avocados a great food for helping to lower blood pressure.
5. Oatmeal
Oats contain soluble fiber, which removes cholesterol and prevents plaque from building up in the arteries. Clear arteries help ensure that the blood is flowing properly, which can help reduce the risk of stroke or dementia. Oatmeal is also one of the best brain foods because it contains plenty of vitamin E.