Foods Needed To Boost Your Brain.

 

4 Foods That Can Boost Your Brain.

The human brain is the central organ of the human nervous system, and with the spinal cord makes up the central nervous system. The brain as far as human health is concerned need to be in good condition.

Below are 11 foods that will help to boost your brain and make it very functional.

 

1. Fatty Fish

When people talk about brain foods, fatty fish is often at the top of the list.This type of fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids (1Trusted Source).

About 60% of your brain is made of fat, and half of that fat is the omega-3 kind (2Trusted Source).

Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory (2Trusted Source, 3Trusted Source).

Omega 3-s also have a couple additional benefits for your brain.

For one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression (3Trusted Source, 8Trusted Source).

In general, Fatty fish is a rich source of omega-3s, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against decline.

2. Coffee

Two main components in coffee — caffeine and antioxidants — help your brain.

The caffeine in coffee has a number of positive effects on the brain, including (9Trusted Source):

Increased alertness: Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you sleepy (10Trusted Source, 11Trusted Source, 12Trusted Source).

Improved mood: Caffeine may also boost some of your “feel-good” neurotransmitters, such as serotonin (13).

Sharpened concentration: One study found that when participants drank one large coffee in the morning or smaller amounts throughout the day, they were more effective at tasks that required concentration (14Trusted Source).

Drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s (9Trusted Source).

This could at least be partly due to coffee’s high concentration of antioxidants (15Trusted Source).

Generally, Coffee can help boost alertness and mood. It may also offer some protection against Alzheimer’s, thanks to its caffeine and antioxidants.

3. Blueberries

Blueberries provide numerous health benefits, including some that are specifically for your brain.

Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects (16Trusted Source).

Antioxidants act against both oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases (16Trusted Source).

Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells (16Trusted Source, 17Trusted Source).

Animal studies have shown that blueberries help improve memory and may even delay short-term memory loss (18Trusted Source, 19Trusted Source, 20Trusted Source).

Blueberries are packed with antioxidants that may delay brain aging and improve memory.

4. Turmeric

This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain.

Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there (21Trusted Source).

It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:

May benefit memory: Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease (21Trusted Source, 22Trusted Source).

Eases depression: It boosts serotonin and dopamine, which both improve mood. One study found curcumin improved depression symptoms just as much as an antidepressant over six weeks (23, 24Trusted Source).

Helps new brain cells grow: Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed (25Trusted Source).

To reap the benefits of curcumin, try cooking with curry powder, adding turmeric to potato dishes to turn them golden or making turmeric tea.

Generally ,Turmerica its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. In research, it has reduced symptoms of depression and Alzheimer’s disease.

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