A nutritious and balanced diet is great for a healthy lifestyle but there are some foods which are more beneficial than others. We are aware of foods that are good for our health but do you know that there are foods that are good for the most important part of your body – the brain. We have compiled a list of 8 super foods that will help in the overall development of the brain and also ensures its smooth functioning on a regular basis.
1. Chocolates
Eating too much hot cocoa and Hershey bars may make you sick but the main ingredient – cocoa – is very nutritious for the brain. Three tablespoons of cocoa powder contains more antioxidants than a cup of green tea or a glass of red wine. Flavonols is the main antioxidant found in cocoa and it helps to increase the blood flow to the brain. The normal milk chocolate is devoid of any flavonols. Nutritionists say that we should have dark chocolate as it contains enough quantity of flavonols.
2. Fish
Eating fish is good for your health and highly beneficial to your brain. Omega – 3, a fatty acid, is in abundance in fishes and they help in the development of the body. Only one serving of fish/week will decrease the chances of getting afflicted with Alzheimer’s disease. The fatty acids help the brain to function properly. They also help to coat the neurons with good fat which allows them to move freely throughout the brain. Omega – 3 also helps to provide more oxygen to the brain and in retaining information. Fishes which are high in Omega – 3 fatty acids would include salmon, tuna and herring.
3. Leafy green vegetables
Cabbage, kale, spinach and other leafy green vegetables are excellent foods for the brain though they are not really the favorites among children. The vegetables help you to retain information and also help to process them quickly. These leafy vegetables are full of vitamin B6, B12 and folate which help to break down the homocystein levels within the brain. This is necessary to eradicate forgetfulness and Alzheimer’s disease. There is yet another reason to have these green leafy vegetables – they are very rich in iron content.
4. Nuts and seeds
Ever wondered what will be a good and healthy evening snack? Well, you can have plenty of nuts and seeds. By nuts, we mean all types of nuts like peanuts, hazelnuts, cashews, almonds, sunflower seeds, pumpkin seeds etc. The nuts and seeds are highly nutritious as they are full of Omega – 3, Omega – 6 fatty acids, thiamine, magnesium and they are also regarded as natural antidepressants.
5. Berries
If you dislike vegetables, then you can turn to fruits like berries for healthy nutrition of your brain. Blueberries are well known for improving motor skills and learning capacity. In fact, they are regarded as the best berries for the brain. Almost all berries like blueberries, raspberries and blackberries have high level of antioxidants which are good for the development of the brain. If you have berries at least once a day then you can reverse the effects of aging. They are also full of fisetin and flavenoids. No wonder, they are known as ‘super fruits’.
6. Curry
Have spicy food to spice up your brain! The main ingredient in curry powder is curcumin which has enough antioxidants to fight against brain aging and free radical damage within the brain and the body. Free radicals are responsible for different ailments and inflammation within the body. We must mention here that it has inherent properties to fight against diabetes and heart disease. You don’t need to have curry throughout the day; only a small portion in a month will benefit your brain.
7. Eggs
As we age, our brain starts shrinking and this phenomenon is known as brain atrophy. But this can be fought against by eating eggs on a regular basis. Eggs have abundance of vitamin B12 and lecithin. They are also full of fatty acids and eggs are known to be fighters against Alzheimer’s disease. The yolk of the egg is very high in cholesterol but also have high quantities of choline which are needed for the development of the cells of the brain. The egg yolk can help to sharpen one’s memory. You can always eat 1 egg daily but eating more than that can be counter-productive.
8. Tea
Green or Black tea is highly beneficial for the brain as it is full of catechins. Catechins keeps your mind fresh and sharp and helps you to fight against mental fatigue. You should start your day with a cup of tea early in the morning. Common perception is that green tea is more powerful than black tea but you can have either of them as both are equally good for you.