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It’s not frequently that the healthy brain thinks about itself and all that it does to keep us performing correctly. still, the reality is that it takes a lot of energy to believe, move and go about our day-to-day lives. And our brain needs sufficient energy to do its job well.
Studies exhibit that, on average, the brain accounts for about 20% of the calories we burn daily. Still, that does not mean any food will aid your brain’s power through. When it comes to supporting your brain to do its greatest work– staying focused and keeping up a strong memory– some foods are much better than others.
Eating nutrient-dense foods won’t only keep your brain happy and healthy but may also help in stopping diseases like dementia. The Mediterranean diet, which emphasizes the consumption of whole foods like fruits, vegetables, legumes, and fish, has shown positive results in fending off age-related conditions. This diet has also been shown to reduce high blood pressure, which is a likely factor for Alzheimer’s disease.
If you want to keep your mind in good shape and also have a healthy brain, let’s dive into the 12 best foods for brain health.
1. Leafy Greens
Leafy greens are a group of vegetables that are characterized by their edible leaves. They are typically low in calories and high in nutrients, making them a healthy addition to any diet. Some common examples of leafy greens include Spinach, Kale, Arugula, Swiss chard, Collard greens, and Romaine lettuce. Leafy greens are versatile and can be eaten raw in salads, cooked in soups and stews, or used as a base for wraps and sandwiches. They are a great source of fiber and antioxidants, which can help reduce the risk of chronic diseases such as heart disease, diabetes, certain types of cancer and a healthy brain
Nuts are a type of food that is typically classified as a snack or ingredient in recipes. They are nutrient-dense and are a good source of healthy fats, protein, fiber, vitamins, and minerals. Some common types of nuts include almonds, walnuts, cashews, pistachios, pecans, and brazil nuts. Nuts are a versatile food that can be eaten raw, roasted or used in recipes such as salads, trail mix, and baked goods. They can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer, and can also help with healthy brain due to their high protein and fiber content.
3. Coffee and Tea
Coffee is typically made from roasted coffee beans and has a bold, bitter taste. It is usually prepared by brewing ground coffee beans with hot water. Coffee is often consumed for its stimulating effects, which can help improve mental alertness and reduce fatigue. Some studies have also suggested that regular coffee consumption may be associated with a lower risk of certain diseases such as type 2 diabetes and liver disease.
Tea, on the other hand, is typically made from steeping tea leaves in hot water. It comes in many different varieties, including green tea, black tea, and herbal tea. Tea has a more subtle flavor than coffee and is often consumed for its calming effects. Some types of tea, such as green tea, contain antioxidants that may have health benefits such as reducing the risk of heart disease, a healthy brain and certain types of cancer.
Tomatoes are a popular fruit that is used in many different types of cuisine around the world. They are rich in nutrients, including vitamins A and C, potassium, and lycopene, an antioxidant that gives tomatoes their vibrant red color.
Tomatoes are versatile ingredients that can be eaten raw or cooked. They can be used in salads, sandwiches, pasta dishes, and sauces, among many other dishes. It’s worth noting that some people may be sensitive to tomatoes or have an allergy to them, which can cause symptoms such as skin rashes, stomach pain, a healthy brain, or difficulty breathing.
5. Whole grains
Whole wheat is a type of grain that is often used to make bread, pasta, and other baked goods. It is a good source of fiber, protein, B vitamins, iron, and other essential nutrients. Unlike refined wheat, which has been stripped of its bran and germ during processing, whole wheat retains all parts of the grain, including the fiber-rich bran and the nutrient-dense germ. This makes whole wheat a more nutritious option than refined wheat.
Whole wheat can be incorporated into the diet in many different ways, such as by using whole wheat flour in baking or choosing whole wheat bread or pasta instead of refined options. It’s important to note that some people may have an intolerance or allergy to wheat, and in those cases, other whole grains such as oats, quinoa, or brown rice can be good alternatives.
Broccoli is a cruciferous vegetable that is packed with nutrients and health benefits. It is a great source of vitamin C, vitamin K, folate, and fiber, as well as other important nutrients such as calcium and iron. Broccoli can be eaten raw or cooked and can be prepared in many different ways, such as roasting, steaming, or stir-frying. It’s important to note that some people may experience digestive discomfort or gas after consuming broccoli, and in those cases, other cruciferous vegetables such as cauliflower or Brussels sprouts can be good alternatives for a healthy brain.
Salmon is a type of fish that is prized for its rich flavor and nutritional value. It is a good source of protein, omega-3 fatty acids, vitamin D, and other important nutrients.
Salmon can be prepared in many different ways, such as grilling, baking, or poaching. It is important to choose wild-caught salmon when possible, as it tends to have a higher nutritional value than farmed salmon. Additionally, some people may be allergic to fish, so it’s important to speak with a healthcare provider if you experience any adverse symptoms after consuming salmon.
Berries are a group of small, colorful fruits that are packed with nutrients and health benefits. Some common types of berries include strawberries, blueberries, raspberries, blackberries, and cranberries.
Berries can be eaten raw or cooked and can be added to many different dishes, such as salads, smoothies, or oatmeal. It’s important to note that some people may be allergic to certain types of berries, and in those cases, other fruits such as apples or pears can be good alternatives. Additionally, some berries such as cranberries can be high in added sugar, so it’s important to choose fresh or frozen berries when possible and to limit added sugars in other forms.
9. Dark chocolate
Dark chocolate is a type of chocolate that is made from cocoa solids and cocoa butter, with little or no added milk or sugar. It is known for its rich, slightly bitter taste and is often consumed as a dessert or as a snack. It’s important to note that dark chocolate is high in calories and fat, so it should be consumed in moderation as part of a balanced diet but does the job of maintaining a healthy brain.
Seeds are a type of plant-based food that is packed with nutrients and health benefits like a healthy brain. Some common types of seeds include chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds. Seeds can be added to many different dishes, such as smoothies, salads, or oatmeal, and can be used as a topping for bread, crackers, or yogurt. It’s important to note that some seeds may be high in calories and fat, so it’s important to consume them in moderation as part of a balanced diet.
Eggs are a common food that is rich in nutrients and can be prepared in many different ways. They are a good source of high-quality protein, healthy fats, vitamins, and minerals. It’s important to note that egg yolks are higher in fat and cholesterol than egg whites, so people who need to limit their intake of these nutrients may choose to eat only egg whites or limit their consumption of whole eggs
Turmeric is a spice that is commonly used in cooking, particularly in Indian and Middle Eastern cuisine. It contains a compound called curcumin, which is known for its anti-inflammatory and antioxidant properties that can help have a healthy brain. Turmeric can be added to many different dishes, such as curries, rice, soups, or smoothies. Curcumin supplements are also available, although it’s important to speak with a healthcare provider before taking any new supplements, as they may interact with certain medications or have other potential side effects.