12 foods that are great for a healthy brain

We tend to take our brains for granted. We go about our work day by day with little thought of how much energy it takes just to think about it.

In fact, the brain needs a lot of fuel to function well. According to research, on average, The brain accounts for about 20% of calories we burn every day However, not all fuels are sufficient. When it comes to boosting your brain to stay focused and maintain a strong memory, some foods far outperform others.

If you want to keep your mind healthy, here are the 12 foods that are best for brain health.

Leafy vegetables

Not to parrot your mom, but she was right about this. These leafy greens are really good for you, especially your brain.These vegetables are abundant Nutrients that activate the brain These include beta-carotene, folic acid, lutein, and vitamin K. Additionally, research shows that plant-based foods can be particularly healthy. Suppression of cognitive decline.

Recommended daily intake: aim for about 1/4 cup dailyor 1.5-2 cups per week.

nuts

Nuts are celebrated as a source of protein and healthy fats.But they’re also great brain foods. Each nut has its own benefits, and including pistachios, macadamias, and almonds in your diet definitely supports brain health. mental strength up, turns into walnuts. It is rich in omega-3 fatty acids and antioxidants, both of which are important in preventing mental decline.

Recommended daily intake: a 2021 survey Adults who consumed between 15 and 30 grams of nuts per day had significantly higher cognitive scores than those who consumed less.

coffee and tea

You may be accustomed to drinking coffee or tea to wake you up, but these caffeinated beverages do more than just give you a boost in the morning. Researchers have focused on enhancing the potency of caffeine. Information processing ability of the brainand coffee also contains many powerful antioxidants. Supports brain healthIn addition to both of these, green tea is rich in L-theanine. This powerful amino acid can help manage stress and anxietyimportant for brain function.

Recommended daily intake: to 400 milligrams of caffeine per day (about 4 cups of coffee or tea) is generally considered safe for most adults.

tomato

Tomatoes are one of the best foods for brain health as they are rich in lycopene. This powerful carotenoid stop cognitive impairment such as Alzheimer’s disease and Parkinson’s disease.One fresh medium tomato contains about Lycopene 3.2 milligramsand also found in tomato sauces, pastes, and ketchup.

Recommended daily intake: According to research, Lycopene 9-21 milligrams per day may be most beneficial.

whole grain

Whole grains such as whole wheat, oatmeal, barley, and brown rice are an essential part of a balanced diet. Supports cardiovascular healthWhat many people don’t know is that many whole grains are rich in vitamin E. Vitamin E reduces the presence of free radicals, prevent nerve damageExperts Agree Intake of vitamin E Whole grains are a great way to increase your intake of vitamin E, as it can be taken naturally rather than as a supplement.

Recommended daily intake: Guidelines recommend eating at least 3 servings of whole grains daily, totaling at least 48 grams.

broccoli

Leafy greens aren’t the only green vegetables to make the list of the best foods for brain health. Broccoli and other cruciferous vegetables are also important.These vegetables contain high doses of GlucosinolateWhen combined with water, these compounds produce isothiocyanates. neuroprotective properties.

Recommended daily intake: USDA recommends adults eat 1.5 to 2.5 grams of cruciferous vegetables per week.

salmon and tuna

You may have a habit of avoiding fatty foods, but when it comes to fish, fat is good. Fish such as salmon and tuna are rich in omega-3 fatty acids.In particular, these healthy fats have lower levels of beta amyloid in the blood. This harmful protein forms clumps in the brain that often lead to Alzheimer’s disease.

Recommended daily intake: aim at least 2 servings of low-mercury fish Such as salmon and light tuna for the week.

berry

An apple a day may keep the doctor away, but lots of berries keep the mind at bay. Berries are he one of the best brain foods. flavonoidThese natural pigments not only make the berries colorful, but they also improve brain function, especially memory.

Recommended daily intake: eat at least two servings Eating one-and-a-half cups of berries a week has been shown to slow memory decline by two-and-a-half years.

dark chocolate

If you’re looking for food that’s good for your brain, yummy treats like dark chocolate might not be on your mind.But dark chocolate offers many of the benefits of the other foods on this list. Antioxidants, Flavonoids, Caffeinemaking it one of the more brain-healthy foods you can eat.

Recommended daily intake: small snacks of dark chocolate, 30-60 grams A few times a week may help improve brain function. Make sure it’s at least 70% dark in color for maximum effect and to limit calories from sugar.

seed

Although they may be small, the seeds are as nutritious as many nuts and make a great snack to eat. Rich in Vitamin E, the brain benefits discussed above. Pumpkin seeds are also a powerful source of antioxidants and important minerals such as copper, iron, magnesium and zinc. Each of these minerals can help prevent cognitive decline and brain damage, including: Alzheimer’s disease, depression and even epilepsy.

Recommended daily intake: try it seeds 1/8 to 1/4 cup, 3-4 times a week.you can confuse typefrom pumpkin and sunflower seeds to chia seeds and ground flaxseed.

egg

This classic breakfast food isn’t just for your morning protein punch.Eggs are also rich in several important ingredients B vitamins, B6, B12, B9 (folic acid).Studies Show These Vitamins May Help prevent brain atrophy It suppresses the mental decline of the elderly.

Recommended daily intake: For most adults one egg a day is a good target. Your doctor may recommend more or less based on your overall health and cholesterol levels.

turmeric

A spice rack may not be the first place you look when considering brain-healthy foods. But turmeric, the main ingredient in curry powder, is something you can’t miss if you want to support a healthy heart. Protection from Alzheimer’s disease to support brain cell growth.

Recommended daily intake: Because turmeric is a spice, simply cooking it may not give you the amount you need. Talk to your doctor about whether curcumin supplements are a good option for you.

Supplements for a Healthy Brain

In brain health, as with any type of nutrition, it is best to meet most or all of your needs with a regular daily diet. It’s the best way to

However, if you’re having trouble getting what you need with these brain foods, including some supplements in your diet may help. multivitamin Contains any of the following:

• B vitamins, especially B6, B12, B9
• Vitamin C
• beta carotene
• magnesium
• zinc
• copper
• iron
• Curcumin
• omega 3 fatty acids

Brain health is very important to your overall health and well-being, so always consult your doctor before adding supplements to your diet.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. If you have any questions about your medical condition or health purposes, be sure to consult a physician or other qualified Talk to your healthcare provider.