The third-largest organ in our human body is the brain. It is the primary organ of the central nervous system, which controls the work of all organs in the human body. The nervous system ensures harmonization of the organism with the environment through nonstop and fast reaction to changes in that environment and coordinates the overall organism.
The unit structure of the nervous system is the nerve cell. To be able to maintain your brain working correctly, you need to eat well. A healthy and nutritious diet is an essential thing for brain cells. We waste lots of time searching for the ideal diet regime that will help us get rid of some kilos, but we don’t pay attention if the food we chose is good for the proper brain work. Take a look at the food that could be regarded as brain food.
12 Brain food for good memory
Oily fish contains a lot of essential fatty acids (EFAs). They are called essential because our body has not the ability to produce them. There are two types of EFAs: Omega-3 and Omega-6. Omega-3 fatty acids are essential for the development and function of the brain. The three types of Omega-3 fatty acids are ALA, EPA, and DHA. The first one can be found in plants oil, and the other two can be found in marine oils. These acids are essential for normal metabolism.
The Omega-3 fatty acids are closely connected with mental health. Therefore people who include these fats in their diet are less prone to develop depression. However, they are not a cure for depression. Omega-6 fatty acids are involved in creating certain neurotransmitters that are important for mood and sleep. The human body cannot synthesize the EFAs because it has no enzymes required for EFAs production. Therefore we have to eat food that is rich in EFAs. The fishes such as salmon, tuna, sardines and lake trout are an ideal source of essential fatty acids. So go ahead and include these species of fish in your diet.
This vegetable is an excellent source of brain food of many vitamins such as vitamin K. Vitamin K belongs to fat-soluble vitamins. It prevents the cells die due to oxidative stress. Therefore it may prevent the development of Alzheimer’s disease. Also, broccoli is high in glucosinolates which can slow the breakdowns of the neurotransmitters. If you are not a fan of this healthy vegetable, try combining it with other vegetables in salads or soups.
Just like the fish, nuts are rich in EFAs, which effect we have explained. Also, nuts contain antioxidants that can help counteract age-related cognitive decline. Nuts are brain food that can improve your memory and protect your brain from damage.
We have to understand that the brain, just like the other organs in the human body, needs carbohydrates to work correctly. The human brain is susceptible and doesn’t allow food shortages. If that happens, you’ll feel sleepiness and fatigue. Although the brain consists mainly of fats and proteins, the food source for the brain stations is glucose and oxygen. To maintain the proper work of the brain, you have to feed it with the right amount of glucose and oxygen. Here come the cereals. They are the primary source of glucose. With the recommended daily intake of cereal, you will maintain the proper work of your brain.
Tomatoes contain a powerful antioxidant called lycopene, which has a lot of health benefits. It is a natural chemical that gives fruit and vegetables a red colour. The lycopene could help combat the formation of free radicals, which can cause brain disorders. Thus the tomato, which is the most significant source of lycopene, is one of the best choices for brain food.
Blueberries are a great source of vitamins and antioxidants, which are beneficial for the human brain. If you often consume blueberries, you will improve your memory and will delay the appearance of memory loss in the old ages. Like tomatoes, blueberries contain many different antioxidants that eliminate the free radicals and protect the brain.
Cocoa contains a considerable amount of flavanols that prevents brain damage. This dark plant can prevent cognitive decline and dementia. Also, the people who use cocoa as a daily drink have improved memory and brain function. Therefore they can concentrate and think faster than the people who did not consume cocoa.
The eggs contain an essential nutrient called chlorine which is very important for the human brain and the peripheral nerve system. This nutrient helps the creation of the DNA for nerve signalling and detoxification. Also, it supports the function of acetylcholine which is very important for the nerves communication.
Eggs are rich in B vitamins and folic acid, which reduce the levels of homocysteine in the blood. Homocysteine increases the risk of cognitive impairment and Alzheimer’s. Therefore you should eat eggs more often to maintain the excellent work of the brain.
The pepper contains vitamin C, which is an essential nutrient for the proper work of the brain, which makes peppers the perfect brain food. The antioxidant effect of this vitamin prevents the brain damage that the free radicals can cause.
Pumpkin seeds are a natural source of zinc, which improves the human brain’s memory. Zinc is an anti-inflammatory and antioxidant agent that can help to fight oxidative stress. It is present in all body tissues, and the cells need it for a proper division. It fights free-radical damage and maintains the work of the brain. Therefore the seeds of the pumpkin are excellent brain food.
The seeds of apricot are the primary source of vitamin B17. This is an essential fighter through all tumours that appear in the human body. Therefore it may also prevent the brain tumour. This is an excellent reason to start eating the seeds of apricot.
The linseed is rich in Omega-3 and Omega-6 fatty acids. With a daily intake of linseeds, you will increase brain health.