The brain is an energy-intensive organ. It uses about 20 percent of the body’s calories to function efficiently. So it needs plenty of fuel to maintain concentration throughout the day. The brain also requires a certain amount of nutrients to stay healthy. Mental health is of much importance in your life. If mental health is under control then all health issues can be taken care of.
The foods we consume can have a huge impact on the structure and health of our brains. Eating a brain-boosting diet can affect short and long-term brain functions.
Here we look at different foods that boost our mental health.
Oily fish are a good source of omega-3 fatty acids, which help build membranes around each cell in the body, including brain cells. Therefore, they can help improve the structure of brain cells such as neurons. The study found that people with high levels of omega-3s had increased blood flow in the brain, which may boost brain function.
Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant, which is responsible for brain health. The brain is highly prone to oxidative stress, which contributes to age-related cognitive declination. Studies were done in 2018 in humans also supports the good effects of dark chocolate.
Research suggests that berries good food for brain health, as they contain flavonoid antioxidants. They contain antioxidants such as anthocyanin, caffeic acid, and catechin. Antioxidants in berries have the following benefits.
- Improving communication between brain cells.
- Reducing inflammation throughout the body.
- Increasing plasticity, which helps brain cells from the new connections.
- Reducing or delaying age-related deseases. All berries including strawberries, blackberries, blueberries, blackcurrant, and mulberry are good for brain health.
NUTS AND SEEDS.
Eating more seeds and nuts are good for brain health as it contains high omega-3s fatty acids and antioxidants. Especially in older age nuts and seeds are of great use and helps for better brain function. Sunflower, almond, and hazelnut are great sources of vitamin E, responsible for the reduction in Alzheimer’s disease.
Avocados are a great source of healthful unsaturated fats and may support the brain functioning and help you maintain mental health.
Enjoyed by many people as breakfast, eggs can be a portion of effective brain food. Eggs are a good source of vitamin B-6 vitamin B-12 and folic acid. Research says these vitamins may prevent brain shrinkage and delay cognitive decline.
Also, many foods such as broccoli, peanuts, kale, soy products are good for the brain, subsequently boosting mental health.