Your brain has a big responsibility as a managed centre of your body. It’s responsible for keeping your heart pulsation and lungs breathing and allow you to move to feel and think. That is the reason it’s a smart thought to keep your brain healthy and top working condition. The meal you eat play a lead role in keeping your brain healthy and can improve mental peace of work such as memory and concentration power. The good thing is if your brain in good condition then you can solve any problem and overcomes any condition. It is the most important part of your life. we boost your brain condition. This article has tried to provide some tips for healthy food for brain health.
Fatty fish is healthy food for the brain
When somebody talks about brain food, fatty fish is a top of the list. fatty fish includes are- Salmon, Trout, Tuna, Mackerel and sardines. They are a rich source of omega 3 fatty acid and higher in fat-based nutrients. About 60% of your brain is build of fat and half of the fat is omega 3. Your brain utilizes omega 3 to build your brain and nerve cell and this fat is essential for learning and memory.
Fish is also a great source of omega 3 which are important for your body and brain. It’s loaded with important nutrients like protein and vitamin D.
Generally fatty fish is a good choice of brain health. Fatty fish is a rich source of omega 3 fatty acid. Omega 3 plays a lead role in sharpening memory and improving mood it protects your brain against decline.
Fish is the healthiest food on the universe. fatty fish includes high-quality protein, iodine and various vitamin and minerals.
Fish is also a good source of omega 3 fatty acid. Which are important for body and brain function and strangely reduce risk of many diseases.
Turmeric and curcumins
Turmeric can easily find to every kitchen. Turmeric plays a lead role in many curies.
Curcumins is the main ingredient in turmeric it has might anti-inflammatory effects and is a very strong antioxidant. Curcumin is so powerful that it can improve the brain level of BDNF( brain-derived neurotrophic factor). Turmeric used in medicines for centuries. The anti-inflammatory properties of curcumin.
Coffee can improve your brain health
The caffeine in coffee acts as a mild stimulant to the central nervous system caffeine can help to improve mental performance especially on Alertness, Attention and Concentration coffee is very good for your brain. It’s can improve your mood, learning and reaction time. Long term use may protect against brain diseases like depression and Alzheimer’s.
Broccoli is healthy food for the brain
Broccoli is a source of two important nutrients that help improve brain function. Vitamin K helps to strengthen learning abilities while choline has been found to improve memory.
Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body tissue.
There are three types of broccoli
- Calabrese broccoli
- Sprouting broccoli
- Purple cauliflower- its a type of broccoli
Broccoli is a nutritional powerhouse full of vitamin, minerals, fibre and antioxidants and other bioactive compounds.
One cup (91 gram) of raw broccoli packs.
- Carbs: 6 grams
- Protein: 2.6 grams
- Fat: 0.3 grams
- Fibre: 2.4 grams
- Vitamin A: 11% of the RDI
- Vitamin K: 116% of the RDI
- Vitamin C: 135% of the RDI
- Vitamin B9 (Folate): 14% of the RDI
- Potassium: 8% of the RDI
- phosphorous: 6% of the RDI
- selenium: 3% of the RDI
Broccoli is also full of more nutrients like magnesium, zinc, and phosphorous. Because of these properties, broccoli is extremely suitable for children, elderly and lactating mother. Broccoli can improve our immunity system and heart health.
Nuts can improve your brain health
Almonds are the world most popular nuts.
They are highly nutritious and rich in healthy fats, antioxidants, vitamin and minerals.
1-ounce(28.3495 grams) serving of almonds contains.
- Fibre: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
They also contain the kind amount of copper, vitamin B2 and phosphorous. Almonds can help you to stay healthy. The lower LDL(bad cholesterol) and are packed with vitamin E, magnesium and potassium. almonds are healthy food for the brain. It is full of vitamin E, which is known to protect memory longer boosting, alertness and preventing cognitive decline.
Almonds are high in antioxidant. antioxidant can helps to save against stress and diseases like cancer. almonds are packed with vitamin E. vitamin E is a family of fat-soluble antioxidants this antioxidant builds in the cell membranes in your body, protect your cells from oxidative damage.
walnut is the top nut for brain health. they have enough high concentration of DHA, a type of omega 3 fatty acid. omega 3improve your brain function and also skin, hair and eyesight.
Walnut has many benefits.
- Rich in antioxidants.
- Loaded with omega 3.
- May decrease in inflammation.
- Reduce the risk of cancer.
- Supports weight control.
- May help lower blood pressure.
- Supports healthy ageing.
- Supports good brain function.
- Improve male reproductive health.
- Improve blood fats.
Eggs are essential healthy food for the brain
Eggs are a good source of several nutrients tried to brain health including vitamin B6 and B12, folate and choline. Eggs contain vitamin and minerals that are necessary for the brain and the nervous system to function effectively.
Strong muscles eggs help us to maintain and repair body tissues including muscles. eggs contain all the supplement that the body needs to build energy. vitamin A, vitamin B12 and selenium in eggs improves the immune system to healthy and strong.
Eggs are many benefits
- Lower risk of heart diseases
- Eye health
- Weight loss and maintain
- skin health
One medium boiled or poached egg weighing 44gram can provide the following nutrients
- Energy: 62.5 calories
- Protein: 5.5 grams
- Total fat: 4.2 g of which 1.4g is saturated
- Sodium: 189 milligram
- Calcium: 24.6mg
- Iron: 0.8mg
- Magnesium: 5.3mg
- Phosphorous: 86.7mg
- Potassium: 60.3mg
- Zinc: 0.6mg
- Cholesterol: 162mg
- selenium: 13.4 microgram (mcg)
- Lutein and Zeaxanthin: 220 mcg
- Folate: 15.4 mcg
Eggs are rich in vitamin A, B, E and K. Eggs white and yolk are both rich sources of protein.
Dark chocolate for brain health
Dark chocolate is loaded with nutrition that can be a good effect on your health. it also contains a kind amount of soluble fibre and a huge amount of minerals. cocoa and dark chocolate may improve brain function and increasing blood flow. It also contains stimulants like caffeine and theobromine. Dark chocolate enhance memory, reduce stress, research says eating dark chocolate can change the brain wave frequency, benefits in memory improvement and stress-reducing and also lower risk of cardiovascular diseases, improve blood flow and lower blood pressure. Dark chocolate is healthy food for brain health.
A 100 grams bar of dark chocolate with 70-85% cocoa contain.
- 11 grams of fibre.
- 67% of the RDI for iron.
- 58% of the RDI for magnesium.
- 89% of the RDI for copper.
- 98% of the RDI for manganese.
- It also has plenty of potassium, phosphorous, zinc and selenium.
Benefits of dark chocolate
- Very nutritious.
- A powerful source of antioxidant.
- Improve blood flow and lower blood pressure.
- May decrease heart diseases risk.
- May protect your skin from the sun.
- Improve brain function
Pumpkin seed for brain
Pumpkin seed holds a powerful antioxidant that protects the body and brain. they also a huge source of magnesium, iron, zinc, and copper. each of these nutrients is important for brain health