Food has a significant impact on the brain. In the current environment, we have more choices of food, but there are also more and more unhealthy foods. The additives added meet the needs of the taste buds, but also make our bodies increasingly unhealthy.
In an experiment, the IQ of 90 children was tested and recorded, and then the 90 individuals were divided into three groups, with 30 individuals in each group. The first group was given large doses of multivitamins, the second group was given a placebo without any vitamins, and the third group was given nothing. After eight months, the scientists retested the children’s IQ and found that only the first group of children had significant changes in IQ, increasing by more than 10 points, while the other two groups had no changes. This experiment also shows us that supplementing the brain with nutrients is crucial for intellectual development. In the area of nutrition supplementation, we often feel that it is to grow our body and grow taller, but sometimes we forget the most important place to supplement nutrition, which is our brain. Food is not only for children to grow their bodies, but also an important factor in shaping their super brains.
The brain is the most important organ in the body, responsible for controlling all bodily functions and allowing us to think, feel, and interact with the world around us. Nowadays, everyone wants to be smart, and many people focus on what foods in their daily diet are good for a smart brain. To function at its best, the brain needs a constant supply of nutrients, including vitamins, minerals, and antioxidants. In this paper, we will explore the top foods that are beneficial for brain health.
Blueberries.Blueberries are a rich source of antioxidants, including flavonoids, which have been shown to improve cognitive function and protect the brain from oxidative stress. Studies have found that consuming blueberries can improve memory and delay age-related cognitive decline.Animal studies have shown that blueberries can improve memory and delay short-term memory loss. French and Canadian researchers have found that the polyphenolic compounds contained in grapes and blueberries (600 milligrams of extract per day) may help improve memory decline in 60-70 year olds. Among them, the participants with the most severe cognitive decline had a cognitive age reversal of nearly 14 years after taking the extract, while the improvement in the placebo group was about 5.5 years.
Fatty Fish.Fatty fish, such as salmon, sardines, and mackerel, are rich in omega-3 fatty acids, which are essential for brain health. Omega-3s help to build cell membranes in the brain and reduce inflammation, which can improve cognitive function and reduce the risk of neurodegenerative diseases.Studies have shown that insufficient intake of omega-3 fatty acids may cause learning disabilities and depression. Omega-3 fatty acids may also be related to cognitive decline associated with aging. Some studies suggest that omega-3 fatty acids can help delay or prevent Alzheimer’s disease. Therefore, for brain health, it is recommended to eat fish 2-3 times a week
Nuts and Seeds.Nuts and seeds, such as almonds, walnuts, and chia seeds, are a rich source of vitamin E, which has been shown to improve cognitive function and reduce the risk of Alzheimer’s disease. They are also a good source of healthy fats, which can improve brain function and reduce inflammation.Not only walnuts, but other nuts also contain substances beneficial to brain health such as vitamin E, healthy fats, and phenolic compounds. For example, a study published in Clinical Nutrition found that eating peanuts has beneficial effects on cognitive function and stress responses in healthy young people (aged 18-33). The aforementioned brain healthy diet suggests using nuts as a snack between meals. Studies have shown that eating nuts can improve heart health, and there is a correlation between heart health and brain health.
Leafy Greens.Leafy greens, such as spinach and kale, are a rich source of vitamins and minerals, including vitamin K, which is important for brain function. Studies have found that consuming leafy greens can improve cognitive function and reduce the risk of neurodegenerative diseases.
Whole Grains.Whole grains, such as brown rice and quinoa, are a good source of complex carbohydrates, which provide the brain with a steady supply of energy. They are also a good source of B vitamins, which are important for brain function and can improve mood and cognitive function.
Dark Chocolate.Dark chocolate is a rich source of flavonoids, which have been shown to improve cognitive function and reduce the risk of neurodegenerative diseases. It also contains caffeine, which can improve alertness and cognitive function.The caffeine in coffee can keep the brain awake, and its antioxidants may reduce the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s disease. A study published in Frontiers in Aging Neuroscience found that frequent coffee consumption is associated with several markers of Alzheimer’s disease, which may help slow down cognitive decline and reduce the risk of developing Alzheimer’s disease. If you are sensitive to caffeine, you can also choose non caffeinated coffee, which also benefits from antioxidants.
Turmeric.Turmeric is a spice that is commonly used in Indian cuisine. It contains a compound called curcumin, which has been shown to reduce inflammation and improve cognitive function. Studies have found that consuming turmeric can improve memory and reduce the risk of Alzheimer’s disease.Several studies have shown that curcumin can improve memory, alleviate depression, and help new brain cell growth in patients with Alzheimer’s disease. A study by the University of California, Los Angeles, found that people aged 50 to 90 with mild memory impairment who took 90 milligrams of curcumin twice a day for 18 months had an average improvement in memory by 28% compared to the placebo group, and their depression scores also improved. In other words, curcumin can not only improve your memory, but also make you feel good.
In conclusion, the brain is the most important organ in the body, and to function at its best, it needs a constant supply of nutrients. Foods that are beneficial for brain health include blueberries, fatty fish, nuts and seeds, leafy greens, whole grains, dark chocolate, and turmeric. By incorporating these foods into your diet, you can improve cognitive function, reduce inflammation, and reduce the risk of neurodegenerative diseases.
