1. Health & Lifestyle

Top 7 Foods for A Healthy Brain

Shivam Dwivedi
Shivam Dwivedi
Kefir
Kefir

Brain Health is a growing and emerging concept that is associated with neural development, plasticity, functioning, and recovery across the life course. Brain as the control center of body is in-charge of keeping our heart beating and lungs breathing and allowing us to move, feel & think.

Therefore, it’s very important to keep our brain in healthy state. In this article, we will talk about some important foods that will keep our brain healthy.

1. Kefir: 

Kefir is a fermented milk drink and is a type of probiotic. Probiotics are very beneficial as it promotes healthy bacteria in our gut which further results in positive impacts on brain health, because there exists a gut-brain axis, where the gut controls inflammation in the brain as per studies.

2. Blueberries: 

Blueberries have higher levels of flavonoids. It's a compound in food that decreases oxidation in the body. With the passage of time, oxidation deteriorates cells and can contribute to pre-mature aging. "There is exciting preliminary evidence of blueberries for brain health," said Francine Grodstein, Sc.D., professor of medicine at Harvard Medical School.

3. Broccoli:

  • It includes a number of compounds that have good antioxidant and anti-inflammatory effects, containing vitamin K. This fat-soluble vitamin is vital for forming sphingolipids, a type of fat that is tightly packed into brain cells.

  • Apart from this, broccoli also contains a number of compounds that gives an anti-inflammatory and antioxidant effects, which protect the brain against any damage. Some studies suggests that older adults should take higher vitamin K to boost memory and cognitive level. 

4. Pumpkin seeds:

  • These seeds have powerful antioxidants that protect the body and brain from free-radical damage. They're also a good source of magnesium, iron, zinc, and copper. Pumpkin seeds are also rich in many micronutrients that are important for brain function, including copper, iron, magnesium, and zinc.

  • Studies mainly focus on these micronutrients, rather than pumpkin seeds themselves. However, since pumpkin seeds are high in these micronutrients, you can reap their benefits by incorporating pumpkin seeds into your diet.

5. Walnuts: 

Walnuts contain omega-3 fatty acids. There's good evidence that these omega-3 fatty acids help to reduce LDL, the 'bad cholesterol,' that enhances the chances of stroke or heart attack. They also contain biotin, manganese, molybdenum, vitamin E and B6. Omega-3 fatty acids are good in reducing oxidative stress in the brain, also helping to improve brain signalling and neurogenesis, which is the creation of newer neurons.

6. Algal Oil:

Algal oil is also rich in omega-3 fatty acids. But unlike fish oil supplements, which are also rich in omega-3, algal oil does not have the risk of contamination with heavy metals. Generally, fish oil comes from fatty fish, which live in the ocean and right now our oceans unfortunately polluted with heavy metals like mercury, cesium, cadmium, and lead. Therefore, Algal Oil can be best choice for brain health.

7. Oatmeal:

Oatmeal comes under pre-biotic food, which can help bacteria presents normally in our intestines. Pre-biotics means fiber and roughage that is helping to boost the growth of the beneficial bacteria in our gut. It's actually making the existing bacteria in your gut happy.

"Food is a lot of People's Therapy -when we say Comfort Foods, we really mean that. Its releasing Dopamine and serotonin in your Brain and Keep our Brain that makes you feel good."- Brett Hoebel

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