Due to the hectic nature of modern life, we constantly have to switch gears and focus on different tasks. It can be exhausting to have a large number of obligations yet little time to do them. It’s no surprise that so many people are afflicted with conditions like anxiety, hypertension, and depression. Multiple sclerosis and Parkinson’s disease are two of the most common neurodegenerative disorders, and they are increasing in prevalence. Throughout the world, nootropics are being heralded as the brain medicine thanks to the constant stream of groundbreaking scientific discoveries. These medicines, also called “smart pharmaceuticals,” are said to improve mental capabilities like memory, inspiration, and focus. The ease of taking a pill to fix everything sounds great, but whether or not we can actually rely on them is an open question. Companies that produce supplements may claim that they are completely safe for human consumption, but the reality remains that they are manufactured using artificial processes. Claims that over-the-counter nootropics are sourced from food sources are often exaggerated. Doesn’t it make more sense to treat the cause rather than just the symptoms? You can find foods that are just as beneficial to brain health as the medications on the market right now, and they happen to be in your cupboard.
Your mind is at least moderately important. The brain is the command centre of your body, responsible for keeping the blood flowing and the air flowing, as well as allowing for sensation, awareness, and reasoning. Because of this, it makes sense to maintain optimal brain function. Your diet has an impact on how well your brain functions and can enhance some mental abilities like memory and concentration. The composition and condition of our brains can be significantly influenced by the meals we eat. A diet that supports brain health can help the short- and long-term functions of the brain. Given that the brain consumes about 20% of the body’s calories, it requires a lot of healthy nourishment to keep its focus throughout the day. Certain nutrients are also necessary for the health of the brain. For instance, antioxidants and omega-3 fatty acids lower oxidative stress and inflammation, which are connected to brain ageing and neurodegenerative diseases like Alzheimer’s disease. These nutrients also aid in the development and repair of brain cells.
What meals must you consume to maintain your mind at ease and your brain working properly?
Walnuts
According to research, consuming nuts can boost heart health indicators. A healthy heart is associated with a healthy brain. According to one study, older persons who regularly consume nuts may have a lower risk of cognitive impairment. Another 2014 study discovered that women who consistently consumed nuts over a period of years had better memories than women who did not. Nuts have a variety of elements that may contribute to their positive benefits on brain function, including good fats, enzymes, and vitamin E. Vitamin E helps reduce the ageing process by shielding cells from free radical damage. All nuts are helpful for your brain, but walnuts may be especially beneficial because they also contain anti-inflammatory omega-3s. Since nuts and seeds include omega-3 fatty acids and antioxidants, increasing your intake of these foods may benefit your brain.
According to a 2014 study, eating more nuts overall was associated with greater brain health as people aged. Vitamin E, an antioxidant that shields cells from the damage brought on by free radicals, is abundant in nuts and seeds. This type of oxidative stress can affect a person’s brain as they get older, thus vitamin E may help maintain brain health as people age. According to a review published in 2014, vitamin E may also help with cognition and lower the risk of developing Alzheimer’s disease.
Coffee
People who look forward to their morning cup of coffee will be relieved to learn that it has health benefits. Caffeine and antioxidants, the two main components of coffee, are beneficial to brain health. One analysis revealed that caffeine led to short-term gains in concentration and awareness in subjects completed a cognition test. Caffeine also has the potential to boost some of your “feel-good” neurotransmitters, such as dopamine. Many people drink coffee in the morning to help them focus and remain alert. Caffeine in coffee inhibits the brain chemical adenosine, which is responsible for inducing sleepiness. A 2018 study reveals that caffeine may improve cognitive performance in other ways besides enhancing wakefulness. The entropy of brain activity, which describes its complexity and variability, was observed to rise after consuming coffee. A greater amount of data can be processed by the brain when entropy is high. Antioxidants found in coffee may help protect the brain from the effects of ageing. This item has surpassed all others as the most well-liked natural nootropic. Caffeine, found naturally in coffee and tea, is widely enjoyed for its stimulating effects. Caffeine improves alertness and concentration and reduces tiredness.
Blueberries
There are many ways in which blueberries can improve your health, including your brain. The anthocyanins found in blueberries and other darkly coloured berries are a class of plant chemicals having anti-inflammatory and antioxidant properties. Brain ageing and neurodegenerative illnesses can be exacerbated by oxidative stress and inflammation, both of which are combated by antioxidants. Antioxidants in blueberries have been discovered to concentrate in the brain and promote better communication between brain cells. One meta-analysis of 11 studies suggests that eating blueberries may have positive effects on memory and other cognitive processes in both young and old. You can have them as a simple snack by themselves, on top of cereal, or blended into a smoothie. This antioxidant-rich fruit helps prevent cognitive decline associated with ageing. The loss of short-term memory may be addressed and treated by eating blueberries, according to research conducted at Tufts University in the United States. Motor skills are enhanced, and mental health is kept in good order, by blueberries as well.
Broccoli
Broccoli has many beneficial plant components, including antioxidants. In fact, a single cup (or 160 grammes) of cooked broccoli contains more than 100 percent of the RDI for vitamin K. Sphingolipids, a type of fat that is highly concentrated in brain cells, cannot be formed without this fat-soluble vitamin. Vitamin K intake has been related in a few studies on older persons to improved cognitive function, including memory. In addition to vitamin K, broccoli also has anti-inflammatory and antioxidant properties thanks to a number of other components.
Dark Chocolate
Flavonoids, caffeine, and antioxidants are just some of the brain-boosting components found in dark chocolate and cocoa powder. Dark chocolate is defined as having a cocoa content of 70% or above. Milk chocolate, which typically contains only between 10–50% cocoa, does not provide these advantages. Antioxidant flavonoids are found in many plants. Cocoa flavonoids congregate in memory and learning hubs. The chemicals in question have been hypothesised to improve memory and mitigate the cognitive loss associated with ageing. This is supported by evidence from other investigations. An examination of the cognitive abilities of over 900 persons found that regular chocolate eaters outperformed infrequent consumers on a variety of tests, including memory tests. Evidence suggests that eating chocolate can improve your mood as well. Positive emotions were shown to be higher among the chocolate eaters compared to the cracker eaters in one study. Whether this is due to chemical substances in chocolate or just the pleasant taste remains unclear.
Eggs
B vitamins, folate, choline, and vitamins B6 and B12 are all important for brain function, and eggs are a rich source of all four of these nutrients.
Acetylcholine is a neurotransmitter that helps regulate mood and memory, and choline is a crucial vitamin for its production. Increasing choline consumption has been associated to enhanced cognitive performance, according to two research from the past. However, choline is often lacking in people’s diets. Choline is hard to come by in food, but egg yolks are one of the most concentrated sources of this nutrient, making them a convenient food choice for obtaining it. One egg yolk has 112 milligrammes of choline, which is less than the daily recommended consumption of 425 milligrammes for most women and 550 milligrammes for most men. Vitamins B, which are abundant in eggs, have multiple roles in brain function as well.
Decreased levels of homocysteine, an amino acid that has been associated to dementia and Alzheimer’s disease, may be the first step toward preserving cognitive function in the elderly population. Furthermore, deficiencies in the B vitamins folate and B12 have been associated with an increased risk of developing depression. Studies demonstrate that folic acid supplements can slow the mental deterioration that comes with getting older. Folate deficiency is common in elderly persons with dementia. Brain sugar levels and neurotransmitter synthesis both rely on vitamin B12. It’s important to keep in mind that the connection between egg consumption and mental wellbeing has been the subject of relatively little rigorous study. Some specific nutrients in eggs have been shown to have cognitive-enhancing effects, and this has been supported by studies.
Those Vegetables That Are Green and Leafy
Green foods have been a staple of the human diet since the beginning of time and this is the reason one must follow a plant-based diet. Vegetables like broccoli, kale, and spinach not only claim to be healthful, but also protect the brain from damage. According to the Federation of American Societies for Experimental Biology, green vegetables are an important part of maintaining a healthy brain since they are rich in nutrients like vitamin K, beta-carotene, folate, and lutein.
Whole grains
Whole brown grains are a quick way to get a burst of energy. They help maintain mental acuity, and it’s much more difficult for a busy brain to experience age-related deterioration in brain function. Whole grains and cereals, like those found at Columbia University’s Medical Center in New York, are recommended by study authors because they lower inflammation and release a lot of energy.
Work out
Physical and mental well-being are both enhanced by regular exercise. This practise has been shown to have positive effects on the brain and memory in persons of all ages. A single session of Fifteen minutes of light exercise on a stationary cycle enhanced cognitive performance, including memory, in a study of 144 participants aged 19 to 93. Multiple studies have revealed that physical activity has positive effects on brain health through enhancing neuronal growth and release of protective proteins. Moderate activity during middle age is also connected with a reduced incidence of dementia in old age.
The Bottom Line
A person’s ability to remember and focus may benefit from eating the meals mentioned above. Some of them may even lower your chances of getting Alzheimer’s or Parkinson’s, two age-related neurodegenerative disorders. Good fatty acids and other substances found in some of these foods have been shown to have a positive effect on the integrity of neurons, the cells that make up our brains. Sugars and saturated fats are two more chemicals that may disrupt brain cell architecture.
Boosting your memory can be done in a variety of enjoyable, easy, and even tasty methods. Getting regular exercise, eating a piece of high-quality chocolate, and cutting back on added sugar are all fantastic strategies. If you want to maintain peak cognitive function and improve your brain health, try incorporating some of these scientifically-backed suggestions into your daily routine.
Sirisha B