These foods for healthy brains contain specific nutrients that nourish and keep our brains alive.
Just as there is no magic pill to prevent cognitive decline, no single almighty can ensure a sharp brain as you age, but there are some known classes of foods for healthy brains. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
DARK CHOCOLATE
Cocoa, the special ingredient in chocolate, has flavonoids- these are like antioxidants that fight against things that can harm our brains. So, when you enjoy dark chocolate, know that you’re giving your brain a tasty treat that can make it work better.
COFFEE
Caffeine in coffee helps us stay awake by blocking a sleepy substance called adenosine. Coffee also has antioxidants that keep our brains healthy, reducing the risk of problems as we age.
AVOCADOS
Healthy fats in avocados help fight high blood pressure, which can harm our brains. By keeping blood pressure in check, avocados support our brain health.
PEANUTS
These are packed with good things like unsaturated fats, protein and vitamin E. Peanuts also contain resveratrol, an antioxidant that helps protect you against diseases like Alzheimer’s and Parkinson’s.
BOILED EGGS
These are great brain foods, especially when included in breakfasts. Eggs have B vitamins like B-6, B-12, and folic acid, which can help our brains stay healthy and sharp.
BROCCOLI AND KALE
Both these green veggies are super beneficial for our brains. They are loaded with compounds that reduce stress on our brains and keep them healthy. These are also loaded with vitamin C and more antioxidants to fight cognitive decline.
SOY PRODUCTS
Tofu and soy milk are rich in polyphenols. Soy products contain two types, daidzein and genistein, which act as antioxidants that protect our brains from damage. These might also improve our thinking abilities.
OILY FISH
These are rich in omega-3 fatty acids, which help strengthen the walls around our brain cells, called neurons. In a study from 2017, people who had more omega-3s in their bodies had better blood flow in their brains.
BERRIES
Strawberries, blackberries, and blueberries have antioxidants that protect our brains from inflammation and stress. These antioxidants help brain cells communicate better, stay flexible, and fight off cognitive decline as we get older.
NUTS AND SEEDS
They have omega-3s and more antioxidants. Studies show that older adults who eat more nuts have better brain function. Vitamin E, found in sunflower seeds, almonds, and hazelnuts, protects our brains from stress as we age.
WHOLE GRAINS
Brown rice, barley, and oatmeal are rich in vitamin E, which protects our brain cells from stress. As we get older, this protection becomes even more important to maintain our cognitive health.
Credit: moneycontrol.com