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15 Best Foods for Brain Health

Sound mind lives in a sound body. You do lot of exercise, meditate and also practice yoga to maintain your body. A healthy body harbours healthy brain. Like strengthening the muscles, things to tone up sensory nerves is just related to have positive creative ideas and healthy food.

Delicious fried items usually has an edge while having fun with friends in hotels and food courts. While growing up as a man, you will be delighted to have popular dishes in your city like chicken fry or mutton soup. Well, they are protein rich foods. High protein and wine coupled with long hours of sleep is good for brain. Medicines to alert brain shall not be your first choice to get immediate results. Apart from your favourite crispy dishes, you can also prefer to have natural foods that are good for brain. Natural foods and their possible effects are eternal and evergreen without side effects.

1) Dark Leafy Greens
Dark leafy greens does not find its place in the menu card of most of the hotels. You may not prefer it even cooked by your mother at home. Still you may be aware that the dark leafy greens are rich in vitamins, phytonutrients and minerals. The haemoglobin has to attract oxygen for which the iron content is essential. The dark leafy green increases affinity to oxygen as it is rich in iron. Dark green leafy vegetables are a major source of vitamin B. Vitamin B or folic acid is essential to combat digestive disorders, cardiovascular diseases. Vitamin B also influences the RNA and DNA and which has genetic coding. So Birth defects and congenital anomaly may be prevented by regular intake of dark leafy greens.

Alcoholic liver is prone to degeneration. Cirrhosis of liver is common condition due to regular alcohol consumption. Dark leafy greens help the liver to get detoxified quicker.

The alertness of cerebrum and the secretion of adrenalin is usually found in the super heroes. You want to be super hero in real life, stick on to healthy diet. Dark leafy greens improves the cognition, reasoning, articulation of thoughts, planning, thinking and interpreting situations, analysing ability, memory power of your cerebrum. A 2010 study showed that dark leafy greens can improve blood circulation and can increase energy levels. Dark Leafy greens include kale, collards, turnip greens, spinach, Swiss chard, mustard greens, red and green leaf romaine lettuce, cabbage, and iceberg lettuce. Eating raw helps in taking the vitamins, minerals and energy directly as the molecules remain natural and candid. You can also have it in salads, hot soup drink, garnish in your favourite dishes. What does your taste bud say? Better don’t stay away from your favourite dishes but try to have dark leafy greens along with your delicious dishes such as sauced garlic greens, spinach burgers, kale and potato hash, spinach brownies, roasted kale chips, and Swiss chard Italian wraps. Healthy and tasty!

2) Apples
An apple a day keeps the diseases away. As the saying goes, eating an apple a day will keep the doctors away. The mallicacid in apple is preferred for pregnant women at night before sleep. Good for assimilation and digestion, enabling the caring women to deliver healthy child. Due to aging process the neurons of cerebellum tend to be affected. The oxidative damage of cerebellum causes in-coordination in motor activities which is medically termed as Parkinson’s disease. Such disease is hereditary also. You can prevent such neural anomaly/damage by regular intake of apples on daily basis. Flavonoids called Quercetin, is a phytonutrient found in apples, it is very essential to prevent the neuro-degenerative diseases such as Parkinson’s disease or Alzheimer’s disease. Quercetin, which is a phytonutrient found in apples, acts as a shield against such diseases. Apples fight against oxidative injury and also increases energy level.

Apples arethe king in any fruit salad or fruit bouquet. They can be purchased in whole sale during weekends. Apple can be had as apple cake, Butternut apple casserole, Crunchy chicken apple salad sandwich, carrot apple slaw, shredded beef sliders with carrot apple slaw, prosciutto flatbread pizza and a grilled brie. Raw sliced apple is preferable than cooked apple. Cooked apple tends to loose essential vitamins and minerals due to heat. Having raw apple in front of your children will encourage them to do so. Lead a healthy life and enjoy with your family. Even school going children may be easily attracted by the red coloured natura of the apple. Always speak well about apple, always stay tuned to experience the benefits of apple, have it everyday!

3) Asparagus
Asparagus is rich in folic acid. The brain is 13.6 kilogram on average. The fat in the brain has to be thin to enable healthy and faster thinking. The folic acid is also found in dark leafy greens. The asparagus is abundant in folic acid content, which is essential to catalyse metabolism of long chain fatty acids in your brain at a faster pace. Like carrot, asparagus is rich in beta carotene essential to treat arthritis. Asparagus is a good source of vitamin A that prevents night blindness, Vitamin E that promotes fertility and Vitamin K essential to prevent haemophilia, a genetic disorder or to promote clotting of blood. Asparagus is originally found in Europe, western Asia and Northern Africa. Care should be taken to have asparagus. Popular dishes that contain asparagus include garlic-roasted asparagus, garlic asparagus flatbread, grilled asparagus soup, and fresh asparagus ribbon salad. Usually Asparagus is preferred as a side dish. You can have it with any of your favourite meals. Roasted Asparagus with parmesan breadcrumbs. 70-80 years old people were studied to be positive with high response speed and mental flexibility only when the B12 vitamin level is higher in their body. Asparaguscan also be had as starters, care should be taken to let the nutrients intact and avoid too crispy form of cooking. You can have in your everyday diet.

4) Berries
Berries are rich in antioxidants. The oxidative injury caused by oxygen free radicals may be successfully combated by regular intake of berries. Your brain cell membranes are susceptible to get damaged by inflammatory agents. The brain cells are devoid of regenerative capacity unlike the motor nerves. The berries usually helps in protecting brain cells from getting damaged due to antioxidants and inflammatory agents. Never bother, though it is of season, you can have fresh frozen berries which will give you the same health benefits as fresh berries at your local market.

You can taste different types of berries such as strawberries, blueberries, raspberries, cranberries, boysenberries, Marion berries, acaiberries, huckleberries, and olallieberries. Choices are many, you don’t have to wait. Try it now! Eat them raw, get all the nutrients to the fullest potential. For a change you can also taste berries as blueberry summer salad, fruit and mozzarella salad, spicy grilled pork with blackberry sauce, double berry jam, along with spinach and strawberry salad. Berries may be aptly called as brain berries!

5) Dark Chocolate
Dark chocolates are good source of antioxidants. Children are right than their parents in respect of dark chocolates, as it is no harm but beneficial having medicinal values. They are rich in natural stimulants which increases endorphin level in your body. Endorphin reduces stress and stimulates positive feeling like that of morphine. Chocolate treat during birthday is right to tap a positive feeling and cherish pleasant moments. Dark chocolate contains vitamins and minerals. Oxygen free radicals damage and cause injury to body cells, the antioxidants present in chocolate comes to the rescue of the neural system to keep it intact and healthy. The endorphin in coffee makes you stress free and stay away from hypertension thus averting stroke and cardiac arrest to an unfolding extent. Thus removing oxygen free radicals keeps you tension free. Avoid chocolates more than 10gms of sugar which may be counterproductive. In the evolving study, the dark chocolate recipescan be had as chocolate-filled lemon meringues, saucy chicken with garbanzo beans, orange and dark chocolate salad, and chocolate accordion bread.

6) Salmon
Salmon is rich in essential fatty acid and antioxidants. Omega-3 fatty acid is obtained from your mother when you are in her womb. But your body cannot synthesis the essential fatty acids to maintain the structure and function of your brain. If you wish to have fatty acids, salmon will be the right choice as it is rich in omega-3 fatty acids. Being an anti-oxidant, it protects from the potential injury about to be caused by oxygen free radicals. Salmon is also a good source of iron, protein and vitamin B. The benefits of these components are mostly associated with your cerebrum as there may be improvement in memory, concentration, interpretation, recall, and reasoning. The omega-3 acids reduces the risk of high blood pressure, blood clots, arterial rupture due to high blood pressure and prevents hemiplegic/stroke. Salmon is the best sea food that has the lowest to negligible levels of poisonous mercury. You may feel depressed or not able to rejoice at times. It can be countered by regular intake of salmon which contains amino acids – the components of protein, selenium, vitamin A and D which naturally acts as anti-depressant.

Many eat salmon with pepper and lemon but cooked salmon dishes taps your palate to enjoy your meals. Here is the ready reckoning salmon dishes like raw spicy salmon salad, salmon sushi and salmon sashimi with ginger. Albeit, you prefer raw one, be sure to have a fresh one with caution so that you don’t fall sick.

7) Dried Oregano
Dried Oregano is in the series of powerful antioxidants. Dried Oregano is highly potential and it is multiple times powerful than blue berries, strawberries and apples. This herb is abundant with vitamin – K, rosmarinic acid, iron, manganese, fibre, thymos and carvacrol. Each of these components are important brain foods. This herb is commonly available in all markets. They can also be planted in your yards for domestic use. Dried herb can be easily had when heated with hot water. The effect of dried one is more than that of fresh one. You can also add dried oregano in your daily diet. Popular dishes with dried oregano include pastas, fruit salads, chicken, fish, beef, pork, and bread. It can be used to season and flavour almost every type of food, which is why it is popular in many different cultures around the world.

8) Walnuts
Walnuts are the best nuts your brain wants. Walnuts are rich in DHA, a type of Omega-3 fatty acid which is essential to protect the brain health in new-born babies. The adults having walnuts are benefited to have improved cognitive performance. Walnuts are good source of Vitamin E, Vitamin B6 as well. 7-8 walnuts a day will definitely give you with two times the amount of daily antioxidants your body normally requires. Vegetarians can have walnuts as it is equivalent to meats. The risk of type-2 diabetes, cancers and gallstones can be reduced by regular intake of walnuts. The antioxidant properties of walnut is more potent to counter the injury caused by oxygen free radicals than that of vitamin E, thus averts oxidative injuries and diseases. You can also try the most popular walnut desserts include vanilla bean flan with caramelized walnuts, gingersnap- walnut cookies, and candied walnuts. Popular vegan and vegetarian walnut recipes include tofu walnut meatballs, vegan walnut mushroom pate, and walnut loaf. Popular side dishes that use walnuts include blue cheese-walnut green beans and orange-walnut chicken salad.

9) Whole Grains
The cognitive decline and deterioration of brain capacity to recall could not be cured overnight, but it can be prevented by having whole grain in the diet. Whole grain effectively acts as antidote and barrier to Alzheimer’s disease and dementia. As whole grains are rich in fibre and vitamin-E, it not only protects your brain but also the cardiovascular system. It averts the risk factors like high blood pressure, obesity, stroke, cancer and diabetes. At least two and half servings will definitely improve your health condition. You can have it daily as Rice, breads and oats. You can also have it as consistency of porridge with your favourite fried dishes. Though carbohydrates give instant energy, the limit should not be exceeded to stay smart and slim.

10) Yogurt
Yogurt is delicious and good for health. Yogurt reduces risk factors of stroke and improve digestion. Yogurt is rich in probiotics, gut bacteria. Studies show that gut bacteria alerts the brain. Yogurt is rich in protein and vitamin B essential for neural transmission. Minerals in yogurt are calcium essential bones and prevention of osteoporosis, potassium essential to control blood pressure and magnesium that combats migraine. These minerals also helps to improve cardiovascular system and circulation to your brain. You can really make a difference in your working place if you have yogurt in your daily menu.

Yogurt can be eaten as such, with fruit, turned into a sauce, and even incorporated into desserts. You can also try popular dishes that use yogurt include spicy yogurt chicken, roasted garlic potato salad, Greek yogurt cheesecake, and Tutti-Frutti Muesli. At least three servings a day will do wonders. It’savailable in every market.

11) Bananas
Banana is rich in glucose which may help your brain to function properly and effectively without a sense of tiredness. Even one for a day will do. Why often you feel moody, just try to add banana in your daily menu, as it has a large dose of tryptophan, converted as serotonin which is brain friendly. Serotonin stimulates your happy mood while the risk of depression is counteracted. As you stay cool and happy, the bananas also help you to remain alert. While you can have raw Bananas, having it as desserts and making them into bread to please your taste buds. Many people choose to cut up their daily banana and add it to their cereal or yogurt. Popular banana recipes include fat free banana-walnut bread, peanut butter breakfast pudding, banana oatmeal squares, and dark chocolate frozen bananas.

12) Eggs
Eggs are commonly known to have protein in the white and fat in the yellow yolk. Egg in a diet is interesting. As you know egg is good to your body. In addition, it is good for your brain too. Impulses are carried by neurons, acetyl choline is a neurotransmitter. Egg is rich in choline, it further sharpens your memory power and spinal arc reflexes. Important to say, choline improves cardiovascular systems as well minimising the risk factors like hypertension/high blood pressure, blood clots and consequent hemiplegia/stroke. Possibility of blood clots in coronary artery (brain) and carotid artery (heart) is also in the downward trajectory to those having eggs and they stay healthy. As there is fat in the yellow yolk, too much eggs in your diet may lead to accumulation of cholesterol in your body and so stick on to a maximum of not more than two eggs a day. Eggs can be had as most favourite tasty dishes like bread toasts, omelette, poached, scrambled, fried, baked. According to the Cooking Light website, some of the most popular egg dishes include huevos rancheros, shrimp and bacon deviled eggs, simple baked eggs, and egg salad sandwiches. Eggs in the midst of other brain loving foods like walnuts and whole grains will add another feather in your cap reaping the benefits of having a healthy brain.

13) Eggplant
The Eggplant is rich in antioxidants. The antioxidants are abundant in the skin of the eggplant. Most importantly, nasunin that is an anthocyanin phytonutrient cleanses the oxygen free radicals which beneficially especially to the brain. The phenolic antioxidant present in the eggplant promotes cardiovascular health reducing the risk factors like hypertension and blood clots and thus prevent stroke protecting arteries of brain. The cell membranes of brain are semi-permeable. The health of the cell membrane is very essential to prevent damages to brain by antioxidants. Nasuninhelps the brain to remain healthy by its scavenging properties to rule out the presence of antioxidants which can cause injury.

Egg plants taps your palate with wonderful taste having good nutritional value like fibre content, vitamin B1, vitamin B6, Vitamin B3, vitamin k, folate.

Eggplant is of the nightshade family and as such foods of this family have had to be included in your diet with caution because allergic reactions and other adverse effects have been reported by some people due to the consumption of eggplant.

Know the fact that your brain loves eggplant, now you start loving it to stay cool with antioxidant free healthy brain. Youcan always have this glossy purple plant in your soup or grilled dishes. Yeah! Favourite eggplant recipes are eggplant parmesan pizza, grilled eggplant sandwiches, lamb and eggplant kebabs and shrimp-stuffed eggplant. It’s good to have eggplant as fresh as anything, storing in cool place will damage its texture. Select and buy fresh one to get nutrients from it in a very natural form.

14) Coffee
Coffee house nurtures love, unites strangers as friends, like a small curve in the lips will make everything straight, coffee brings relationship closer. Coffee contains caffeine and majorly found in South America, SriLanka. Coffee gives a sense of brain refreshment, besides it contains antioxidants essential for a healthy neural system and improve life expectancy. Alzheimer’s disease and dementia are known as the diseases diagnosed during aging. Coffee relaxes eyelid and enhances memory. Studies show that the incidence of type 2 diabetes may also be lower in coffee drinkers. Coffee consumed hot promotes oral hygiene, it increases muscle strength and cancerous cells are prevented in oral cavity in case of coffee consumers. If you don’t prefer coffee, change the mode by having it with healthy desserts, soups. You can also have it with your main dishes like smoky black bean soup, chicken with red-eye gravy, coffee cake, and espresso glazed roast pork. 3-4 cups every day is enough to keep you alert all through your life!

15) Green Tea
Green tea is rich in antioxidant. Brain tries to relax when it is encountered by oxidants. The antioxidant polyphenols is readily available in the green tea. Epigallocatechin-3-gallate (EGCG) is abundant in green tea, which protects the health of smokers and alcoholics. Regular intake of green tea minimises the risk factors caused by high blood pressure. Green tea maintains healthy heart, sound blood circulation without undue blood pressure and it also alleviates cardiovascular disease. The calcium replacement in the deprived bones is also taken care by the green tea and hence osteoporosis and lowering of bone density is prevented. Cancer and stroke is also prevented by the ingredients in the green tea. Child hood brain tumour affects mobility due to muscle weakness. Green tea may be included in popular recipes like cake, soup, ice cream and matcha green tea smoothies, green tea chocolate, truffles, green tea rice soup, and green tea ice cream. Too much of anything is good for nothing. 2-3 cups a day will do!

Final Brain Thoughts

Know your brain, it loves so many natural foods. Only thing you should do is to make things meet by having these foods in your daily menu. Plan before you go to hotel as to which food you can prefer in addition to your favourite ones. Give your lover a surprise and impress that you care for her. Turn into a real hero in life by staying healthy in a cheerful mood inspiring the growing children. They will set you a role model tomorrow. These are the foods that can help to protect your brain cells against oxidative injuries. Alzheimer’s disease, dementia, cancer, depressionand type-2 diabetes shall be best prevented by minimal alteration in your favourites. The natural foods are very tasty and delicious that you can prefer than routine crispy items.

Though it is honey, there is a limit to have it or else it would be sweeter to your buds but hostile to your body. Consulting a doctor beforehand you venture into a particular direction in health terms is better, have everything within your limits and enjoy your life!

 

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