The brain is one of the most energy-consuming organs in our body. It primarily relies on glucose from food to meet its energy needs. However, for optimal brain health, it is important to continuously supply nutrients such as vitamins, minerals, antioxidants, and fatty acids. This article introduces foods that help maintain brain health based on information from the American media outlet Health.

 

Fish rich in omega-3s like EPA, essential for brain health

 

Fatty fish such as salmon, mackerel, and herring are powerful brain foods. They are excellent sources of omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for brain health. These fatty acids also help with brain learning, memory, cognitive well-being, and increased blood flow.

Omega-3 fatty acids found especially in oily fish also help prevent the development of neurodegenerative diseases such as Alzheimer's disease. A study published in 2017 found that people with high omega-3 levels have increased brain blood flow, suggesting that it may improve cognitive and thinking abilities.

Green vegetables rich in nutrients like vitamin K that are beneficial for brain health

 

Leafy green vegetables such as spinach, collard greens, and kale contain many nutrients beneficial for brain health. They are rich in vitamin K, lutein, nitrates, and folate, which have been proven to slow age-related cognitive decline.

According to the latest dietary guidelines in the United States, adults are recommended to consume 2.5 cups of vegetables daily. However, most people do not meet this recommended amount. Increasing the intake of leafy green vegetables can help meet nutritional needs while maintaining brain health. Salads are an excellent way to consume leafy greens, but adding fresh vegetables to smoothies, pasta dishes, and grain bowls can also be beneficial.

 

 

 

Eggs, a great source of protein rich in essential amino acids

 

Eggs are an essential ingredient in our diet, adding flavor and nutrition to a variety of dishes. This product contains nutrient-rich compounds that offer various health benefits, including advantages for the brain.

For example, eggs contain choline, which supports brain health throughout a person's lifetime. Choline is essential for brain development and is a precursor to acetylcholine, a neurotransmitter important for cognitive function. Eggs are also an excellent source of protein because they contain all nine essential amino acids that the body cannot produce on its own. Research has shown that adequate protein intake helps prevent cognitive decline.

 

 

Nuts that help with long-term brain health

Including nuts in a balanced diet can contribute to the long-term health of the brain and its organs. Nuts are an excellent source of healthy fats and antioxidants that promote good brain health. According to a study, long-term consumption of nuts may reduce the risk of cognitive decline in the elderly. This is likely due to the composition of nuts, which are good sources of many nutrients including unsaturated fats, vitamins E and K, magnesium, copper, potassium, selenium, dietary fiber, and antioxidants.

Nuts can be enjoyed on their own or incorporated into a variety of recipes. Many people sprinkle them on salads, sauces, and whole grains to boost the nutritional content of their dishes. Nuts also add texture and flavor, enhancing the overall dining experience.

 

 

Berries rich in antioxidants beneficial for brain health

 

Berries such as strawberries, blackberries, and blueberries contain antioxidants that play a crucial role in maintaining brain health. In particular, they contain flavonoids, which give them their appealing color and help fight oxidative stress in the brain. Less oxidative stress means less inflammation in the brain, which helps prevent neurodegenerative diseases and age-related cognitive decline.

Blueberries also contain a large amount of vitamins that can support cognitive function. Blueberries are rich in vitamin C, a powerful antioxidant related to improved cognitive abilities. Additionally, there are studies suggesting that adding berries to your diet can enhance the speed at which information is processed in the brain. Berries are a refreshing and brain-friendly snack that can be enjoyed at any time of the day. You can enjoy them fresh, add them to smoothies, sprinkle them on salads, or mix them into your favorite baked goods.

 

 

The main component of turmeric, curcumin, when added in small amounts to food, helps prevent aging and improve depression, among other effects.

 

Curcumin, the main component of turmeric, is a widely used spice around the world. It has a strong flavor and many health benefits. Curcumin possesses antioxidant, anti-inflammatory, antimicrobial, and anti-aging properties, which can help prevent certain neurodegenerative diseases. When used alongside medical treatment, it can also improve symptoms of depression and anxiety. Most recipes require only a small amount.

Curcumin containing turmeric is good.

 

I heard it's good for inflammation management.

I am taking curcumin.

 

They say there is a lot of curcumin in curry as well, not just in supplements.

It can also be consumed through food.