Food That Boosts Your Brainpower

 

The foods we eat can greatly affect our brain structure and health. Eating brain-boosting foods can support both short- and long-term brain function. The brain is an energy-consuming organ, using about 20 percent of the body's calories, so it needs good fuel to keep you focused throughout the day.

 The food you eat plays an important role in keeping your brain healthy and can improve certain mental functions such as memory and concentration.

 The brain also needs certain nutrients to stay healthy. Omega-3 fatty acids, for example, help form and repair brain cells, while antioxidants reduce cellular stress and inflammation associated with brain aging and neurodegenerative diseases such as Alzheimer's disease.

A healthy, balanced diet that includes these 10 brain-boosting foods every day can help keep your memory, focus, and concentration as sharp as possible.

 1.  Fish

Fish is a good source of omega-3 fatty acids. Omega-3 helps build membranes around every cell in the body, including brain cells. Because of this, they can repair the structure of brain cells called neurons.

 2.  Eggs

Eggs are a good source of many nutrients associated with brain health, including vitamins B6 and B12, folate, and choline (64).

Eating eggs is an easy way to get choline, as egg yolks are one of the best sources of this nutrient.

 3.  Peanuts

 Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

 As we age, the brain can experience this type of oxidative stress, so vitamin E may promote brain health in old age.

 4. Avocados

As a source of unsaturated healthy fats, avocados can support the brain.

Eating monounsaturated fats can lower blood pressure, and hypertension is associated with cognitive decline.

Therefore, by reducing high blood pressure, the unsaturated fat in avocados can reduce the risk of cognitive decline.

 5. Whole grains

Another way to benefit from the effects of vitamin E is to eat whole grains, which are good sources of the vitamin.

 6. Broccoli

Besides being a low-calorie dietary fiber, broccoli is also good for the brain.

It’s rich in compounds called glycosylates. When the body breaks them down, they release isothiocyanates.

Isothiocyanates reduce oxidative stress and reduce the risk of neurodegenerative diseases.