Effects of food on our Brain function
A healthy mind lives in a healthy body, according to a proverb. As a result, anything we consume has a significant influence on our brain and neurological system. A brain-healthy diet may improve every mental skill, including muscular coordination, memory, reflexes, senses, and bodily reactions.
The brain is an energy-intensive organ, using around 20% of the calories we consume on a daily basis. As a result, we require enough excellent nutrition to prevent our brain and body from running out of energy and receiving inadequate sustenance.
Certain nutrients and minerals are critical to maintaining the health of our brain. Magnesium threonate, omega-3 fatty acids, vitamin E, acetyl L carnitine, and many more are examples. This is due to the fact that some nutrients contribute
The 7 Essential Foods for our brain
1. Water
Since our brain is around 85% water, keeping hydrated is the first habit and first nutrient to have a healthy functioning brain. One should be drinking 1 Lt of water per 22Kg of body mass.
It is a good habit to drink a glass or two just before bedtime and on waking up.
2. Nuts and Seeds
These are plant-based sources of good fats and proteins. Eating such meals in whatever form provides omega-3 fatty acids, antioxidants, and memory enhancers to the brain.
According to a 2014 study, those who ingest nuts and seeds have considerably higher brain functioning and responsiveness even in old age. This is because nuts and seeds are high in antioxidants like vitamin E, which protect cells from free radical damage and reduce oxidative stress. As we become older, our brain cells begin to lose their capacity to repair and replenish. As a result, the destruction produced by rising oxidative stress accelerates brain ageing. As a result, eating foods high in fat-soluble antioxidants like vitamin E can help avoid such conditions.
The nuts and seeds high in Vitamin E as almonds, sunflower seeds and hazelnuts.
Walnut is high in Omega 3, 6, and 9.
Chia seeds are high in magnesium, All of these will help the function of your brain.
3. Whole Grains
Another good approach to receive vitamin E for antioxidant effects and protein for cell structure is to eat whole grain meals. Among these foods are:
Brown rice with barley
Chapatis with Oatmeal, Bulgur, and Wheat
Bread or pasta made from whole grains
4. Berries
Many berries are high in flavonoids, which are powerful antioxidants. These antioxidant-rich berries improve mental performance and prevent brain cell damage by lowering oxidative stress and inflammation.
According to antioxidant chemical study, berries improve brain processes such as:
Improving brain cell impulse conduction
Reduced Inflammation
Improving learning and memory via increasing brain cell plasticity.
Delaying age-related neurological deterioration and cognitive loss.
The following berries can improve brain health:
Blackberries
Blackcurrants
Strawberries
Blueberries
Mulberries
5. Apple and Avocado
Avocados, being a super-rich source of healthy unsaturated fats, promote highly healthy brain growth by promoting improved brain cell repair. Furthermore, it contains a lot of monounsaturated fats, which are important for regulating blood pressure levels and preventing cognitive deterioration. Apples provide the majority of the nutrients necessary for proper brain function.
6. Oily Fish
According to studies, these vitamins are essential in avoiding brain damage and age-related cognitive decline.
Oily fish are high in omega-3 fatty acids. This element aids in the formation of brain cell membranes. According to one study, persons who consume a lot of omega-3-rich meals had improved blood flow in their brains, confirming a beneficial relationship between omega-3 levels and cognitive or mental balance. As a source of omega 3 fatty acids, the following fish might be chosen:
Salmon, Tuna, Mackerel, Sardines, Herring.
7. Eggs
The super brain diet includes eggs, which are a good source of vitamin B. It includes:
Vitamins B-12, B-6, and Folic acid
Supplements that may help boost brain function
Making dietary adjustments is the most effective way to improve our cognitive capabilities. However, due to a lack of resources or time, we frequently fail to achieve the standards for the same reason.
There are a variety of natural dietary supplements that can assist us improve our brain function. To optimise the brain and mental activity, choose supplements containing vitamins B, C, E, beta-carotene, or magnesium.
Lion's Mane is is know to boost brain function. Other supplements like Ora Bright Minds and Ayuna Revive M are created specifically for boosting brain functions with great results.
Other products that can help brain functions by eliminating toxins and poisons from the body are, fulvic acid, Shilajit and zeolite, which comes in liquid form and in powder form as well.
The nutrients listed above can assist a person in adequately nourishing the brain and optimising memory and attention capacity. These may also aid in the prevention of some age-related neurological degenerative disorders such as Alzheimer's and Parkinson's disease, as well as stroke.
These meals are rich in chemicals such as healthy fatty acids, which aid in the repair of brain cell structures. Brain-boosting meals must have the following ingredients:
Vitamin B
Detoxification minerals
Immunity Booster Antioxidants such as flavonoids and vitamin E
Fatty acids that are good for you
Phospholipids
The omega-3 fatty acids
Along with modifying one's food and taking appropriate supplements, one should incorporate the following beneficial behaviours into one's schedule for a healthy lifestyle and brain functioning:
Maintain optimal eating quantities.
Get adequate rest and sleep.
Keep yourself hydrated.
Exercise on a regular basis.
To ease mental tension, practise yoga or meditation.
Reduce your alcohol consumption.