Table of Content

• Why is brain health important?

• Role of food and nutrition in brain health

• Superfoods to boost brain health

• Take-Home Points

• FAQ on Foods to Boost Brain Health

Introduction

Brain is the control center of the body. The brain uses around 20% of the body's calories and needs certain nutrients to run efficiently and stay healthy. For example, Omega-3 fatty acids help build and repair brain cells. Similarly, antioxidants reduce cellular stress and inflammation and prevent neurodegenerative disorders like Alzheimer’s. Thus the foods one eats have a role in keeping the brain healthy and could improve specific mental tasks like concentration and memory.

Why is brain health important?

The human brain and the spinal cord form the Central Nervous System, which controls virtually every single aspect of our existence. Communication, memory, creativity, breathing, sleep cycle, sensory functions, digestion, and every single  mental or physical activity are initiated and executed by the brain. At any age, optimum brain health is crucial for a good quality of life.

Role of food and nutrition in brain health

Advancing age, unhealthy lifestyle, and diet choices have a more noticeable effect on the brain in the form of oxidation. The oxidation of a brain is very similar to rusting or oxidation of a metal. High-quality foods containing lots of minerals, vitamins, and antioxidants nourish the brain and protect it from oxidative stress or free radicals produced when the body utilizes oxygen, which can damage cells.

Superfoods to boost brain health

1. Avocado

High blood pressure can cause cognitive decline. Avocados are a good source of healthy unsaturated fats. Eating monounsaturated fatsmay reduce blood pressure. Thus, by decreasing high blood pressure, the unsaturated fats in avocados lower the risk of cognitive decline.

2. Blueberries

Blueberries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. 

Antioxidants act against oxidative stress and inflammation, which can contribute to neurodegenerative diseases and brain aging. Blueberries' antioxidants accumulate in the brain and help improve communication between brain cells.

According to a review of 11 studies, blueberries could help improve memory and cognitive processes in older adults and children. 

One can enjoy blueberries as a snack or blend them into a smoothie.

3. Broccoli

Broccoli is rich in plant compounds, including antioxidants.

It is very high in fat-soluble vitamin K, delivering more than 100% of the RDI (Recommended Daily Intake) in a 1-cup 160-gram or 1-cup  serving of cooked broccoli.

Vitamin K is necessary to form sphingolipids, fat densely packed into brain cells.

Studies show that increased vitamin K intake is associated with less severe subjective memory complaints and cognitive status among older adults.

Additionally, broccoli contains several compounds that give it antioxidant and anti-inflammatory effects, which may help protect the brain against damage.

4. Coffee

Most people drink coffee to encourage focus and stay awake.

The caffeine present in coffee blocks a substance in the brain called adenosine, which can make a person sleepy. Moreover, a 2018 study suggests caffeine may also increase the brain’s capacity to process information.

The researchers found that caffeine increases brain entropy. The brain can process more information when entropy is high.

Coffee is also a good source of antioxidants, which could support brain health as a person ages. Studies show that the consumption of coffee for longer periods reduces the risk of

• cognitive decline

• stroke

• Parkinson’s disease,

• Alzheimer’s disease.

However, caffeine can affect a person’s sleep and is unhealthy for everyone. 

5. Dark chocolate

Dark chocolate contains flavonoids, an antioxidant plant compound.

Antioxidants are essential for brain health, as the brain is susceptible to oxidative stress, which contributes to cognitive decline and brain diseases.

A review in 2013 says that flavonoids can encourage neuron and blood vessel growth in brain regions involved in memory and learning. They may also boost blood flow in the brain.

Some research also suggests that chocolate's flavonoid component can reverse snails' memory problems. However, scientists have yet to test this in humans.

Another study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to examine brain activity after participants ate chocolate with at least 70 percent cacao. The researchers concluded that consuming this dark chocolate may improve brain plasticity, which is necessary for learning and may provide other brain-related benefits.

6. Eggs

Eggs are rich in vitamins B6 and B12, folate, and choline. Choline is an important micronutrient that the body uses to create acetylcholine. Acetylcholine is a neurotransmitter that regulates mood and memory.

Studies found that higher choline consumption was linked to better memory and mental function. However, many people do not get enough choline in their diet. Consuming eggs is an easy way to get choline, as egg yolks are among the most concentrated sources of choline.

Vitamin B in eggs slows the progression of mental decline in older adults by reducing the levels of homocysteine, an amino acid linked to dementia and Alzheimer’s disease. Vitamin B12 also produces brain chemicals and regulates sugar levels in the brain.

7. Green tea

Green tea helps to improve alertness, performance, memory, and focus. Moreover, green tea contains L-theanine, an amino acid that can cross the blood-brain barrier and boost the activity of the GABA neurotransmitter, which helps lower anxiety and relax you.

L-theanine also improves the frequency of alpha waves in the brain, which helps you relax without making you feel tired.

A review found that the L-theanine in green tea can help you relax by balancing the stimulating effects of caffeine.

Green tea is also rich in antioxidants and polyphenols that can reduce the risk of Alzheimer’s and Parkinson’s and protect the brain from mental decline.

8. Oily fish

Around 60% of the brain is made of fat; half of that fat is omega-3 fatty acids. Fishes like salmon, trout, herring, albacore, tuna, and sardines are excellent sources of omega-3 fatty acids.

A study found that people with high levels of omega-3s had raised blood flow in the brain. The researchers also identified a relation between omega-3 levels and better thinking abilities or cognition.

These results suggest that consuming foods rich in omega-3s, such as oily fish, can boost brain function.

Some studies also suggest that people who eat fish regularly have more brain gray matter. Gray matter contains most nerve cells that control memory, decision-making, and emotion. 

9. Soy products

Soybean products are rich in polyphenols called isoflavones, including genistein and daidzein. These chemicals act as antioxidants, providing various health benefits throughout the body.

10. Oranges

Vitamin C is an essential factor in preventing mental decline. Oranges are excellent sources of Vitamin C.

A study shows higher levels of vitamin C in the blood improve focus,  attention, memory, and decision speed.

Vitamin C is a strong antioxidant that helps to fight off the free radicals that can damage brain cells. Vitamin C also supports brain health with age and protects against conditions like schizophrenia, major depressive disorder, anxiety, and Alzheimer’s disease.

You can also get vitamin C from other foods like guava, bell peppers, tomatoes, kiwi, and strawberries.

Take-Home Points

• Brain is the control center of the body. The brain uses around 20% of the body's calories and needs certain nutrients to run efficiently and stay healthy. Thus the foods one eats have a role in keeping the brain healthy and could improve specific mental tasks like concentration and memory.

• .High-quality foods containing lots of minerals, vitamins, and antioxidants nourish the brain and protect it from oxidative stress or free radicals produced when the body utilizes oxygen, which can damage cells.

• Superfoods to boost brain health include avocado, broccoli, coffee, eggs, dark chocolate, oranges, oily fish, etc.

References

• How does the brain use food as energy?

• Healthy fat choices

• Effects of vitamin E on cognitive performance

• Effects of caffeine on brain health and disease 

• Neuroprotective effects of berry fruits on neurodegenerative diseases