New Delhi: The brain is one of the most important organs of our body. Not only does help all the systems function well, but assists other organs like the heart, lungs, and kidneys also perform their functions well.
Hence, it is important to keep it nourished and healthy so that the brain remains in optimum condition with a good diet.
While many healthy foods have an amazing impact on brain health – coloured fruits and vegetables, fats, proteins, vitamins, and minerals help build brain tissue and reduce inflammation, others can have the opposite results.
Foods that suit brain health help in regulating cognitive function, enhance memory and make you sharp, alert, and rational, while those having a negative impact increase the risk of degenerative diseases like dementia, Alzheimer’s, Parkinson’s, etc. According to estimates, dementia will affect more than 65 million people worldwide by 2030.
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Luckily, you can help reduce your risk of the disease by cutting certain foods out of your diet.
The best foods for the brain
Take a look at the best foods for your brain:
Berries
Berries are loaded with antioxidants that give a big boost to brain power. Berries like strawberries, blueberries, and blackberries can either be consumed as a fruit, in salads, or even as morning smoothies for breakfast.
These dark-coloured fruits are rich in flavonoids that help tamp down inflammation and significantly improve the speed at which the brain can process information.
Health experts say that flavonoids help decrease oxidative stress in body cells which impairs brain function.
Eggs
Eggs are a powerhouse of proteins. Along with being delicious, they are versatile and can be prepared either as scrambled, poached, or fried.
Loaded with nutrients like choline and lutein, eggs support brain function and help make you razor-sharp and smart. According to health experts, you must eat at least one egg a day to get your daily dose of proteins.
Fatty fish
Fish like salmon, and herring, are supremely high in Omega-3 fatty acids, which enhance brain volumes and help improve reasoning and logical thinking. These antioxidant-filled fish also slow cognitive decline and reduce the risk of developing brain-slowing diseases.
Health experts recommend adding fatty fish at least thrice a week to your diet to get ample amounts of fatty acids and give a tremendous boost to your brain health.
Nuts
Nuts are one of the healthiest sources of nutrients that help improve health markers immensely. Research says that incorporating nuts in your daily diet can improve brain function and lower the risk of cognitive decline in both growing children and older adults.
People who eat nuts, loaded with healthy fats, antioxidants, and vitamin E regularly have a sharper memory compared with those who do not.
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Worst foods for brain
A few foods that are not good for the brain are:
Sugar
Sugar and beverages loaded with it like soda, energy drinks, and fruit juices are one of the worst foods not just for the brain, but health in general. A high intake of these sugary drinks boosts your risk of diabetes, and heart disease and adds to unhealthy weight gain, apart from hurting your brain.
An excessive intake of sugary drinks increases the odds of developing Alzheimer’s, and dementia.
Processed foods
Processed foods are packed with sugar, added fats, and sodium – a deadly combination that only worsens your overall health. These foods include chips, sweets, instant noodles, instant popcorn, store-bought sauces, and ready-made meals.
These foods are usually high in calories and extremely low in other nutrients, causing weight gain, which hurts your brain health.
Alcohol
Alcohol, like other bad foods, does no good to either the brain function or health in general. Chronic alcohol use results in a reduction in brain volume, metabolic changes, and disruption of neurotransmitters, which are chemicals the brain uses to communicate.
People with alcoholism often have a deficiency of various nutrients which directly has an impact on brain functioning.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
