Top 10 Foods to Help Brain Health
1. Fatty fish
This type of food is rich in omega3, 6,9 fatty acids. These fatty acids have great benefits for the brain.
These fatty acids play a crucial role in the cognitive development of the child as it has been found that high levels of a fatty acid called (DHA, 22:6-n-3) in the brain which reflects the needs of the foods that contain this fatty acid (1).
It also has been found that these fatty acids have a great benefit to Alzheimer patients. As the central feature of Alzheimer disease is the cognitive dysfunction, a higher intake of DHA can be clinically beneficial in preventing or reducing cognitive impairment.
2. Walnuts
There is evidence that walnuts consumption is associated with decreasing levels of having brain disorders like depression, Parkinson ’ disease and Alzheimer disease as walnuts have important components that have anti-inflammatory and antioxidative effects.(3,4)
Walnuts have a high content about (3.68 mmol /oz) of antioxidants as melatonin, flavonoids, phenolic acid, foliate, gamma tocopherol (vitamin E), selenium and juglone. In addition, walnuts contain a high amount of n-3 α-linolenic acid (ALA), a plant-based omega-3 fatty acid that has a high anti-inflammatory effect (5).
3. Black berries
Blackberries are noteworthy, as they are rich in nutritional amounts of vitamin C. The half daily recommended dose of vitamin C may be provided by 1 cup of blackberries (144 g).
Vitamin C is involved in collagen synthesis in the brain, which is needed for blood vessel formation and integrity (6,7).
4. Dark chocolate
Dark chocolate provides great benefits for memory improvement, relieving stress and cognition improvement.
There is an evidence that there is a relationship between dark chocolate and improving the cerebral blood flow and helpful vascular changes. These effects serve the processes of attention and work memory. ( 8)
5. Eggs
Egg yolk consumption is related to improving the cognitive functions and also helps the elderly people memory as eggs contain two important items (zinc and selenium). (9,10)
6. Spinach
Spinach boosts memory, promotes focus, prevents inflammation that is harmful to the brain and sharpens cognition. This is because spinach contains folate (one of the b vitamins) and vitamine B 6 (11).
7. Avocado
Avocado helps the brain by improving the cognitive functions, especially for the elderly people through its antioxidative and anti-inflammatory effects.
Avocado is related to the increase of the macular pigment density, a biomarker of lutein which benefits the cognitive functions. (12)
8. Turmeric
Turmeric improves brain function and its consumption is related to lower risk of brain diseases.
It has been found that turmeric boosts brain derived neurotrophic factor, a growth hormone that functions in the brain and is related to lower risk of Alzheimer disease. (13)
9. Bananas
Bananas contain tryptophan that is very helpful to the brain. Studies have shown that is very crucial to improve the recognition and memory. (14)
10. Milk products
It has been found that milk products are playing an important role in improving the cognitive functions (15). As it contains vitamin b12, bioactive peptides, whey protein and α-lactalbumin.
