Important Foods for a Healthy and Happy Brain

Just as the body needs fuel, so does the brain. We already know that a diet based on fruits, vegetables, whole grains, “healthy” fats (such as olive oil, nuts, fish) and lean protein will provide lots of health benefits, and such a diet can also improve memory. Yes, the brain requires nutrients to keep itself healthy!

We discussed in the earlier blog that consuming nutrient-dense foods, engaging in physical activity, keeping stress on check, and challenging your brain may keep your brain healthy. This post discusses on the “Important Foods for Keeping Our Brain Happy and Foods to be Avoided for a Healthy Brain”.

Let us see foods that are particularly important to keep our grey matter happy?

1. Whole grains – Go for Millets: Like every organ in our body, the brain also needs energy for its functionality. The ability to concentrate and focus comes from the adequate and steady supply of energy – in the form of glucose in our blood to the brain. We can achieve this by including millets in our daily diet. 

2. B Vitamins: Certain B vitamins – B6, B12 and folic acid – are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer’s disease. 

Tofu, green peas, avocado, spinach are good sources of B vitamins. If non vegetarian, you can include fish, chicken and eggs.

3. Tomatoes: There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s.

4. Vitamin K rich food: A great source of vitamin K, which is known to enhance cognitive function and improve brain power is broccoli. Kale, spinach, cabbage, turnip greens, and green lettuce are some of the vegetables rich in vitamin k.

5.   Nuts: A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E.

Walnuts contain Omega-3, vitamin E, and other antioxidants that have a beneficial effect on brain function.

6. Vitamin C rich food: Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin is blackcurrants. The other sources include guava, orange, papaya, capsicum, broccoli, kiwi, lychees, lemon, and strawberries.

7. Pumpkin seeds: Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

8. Essential fatty acids (EFAs): Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. 

The most effective omega-3 fats occur naturally in oily fish as EPA and DHA, which enables the body to use it easily. If you take non-vegetarian food, you can include oily fish like salmon.  Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss.

9. Resveratrol rich food: The winter fruit, pomegranates are rich in resveratrol, which has been shown to protect the brain, especially in cases of stroke or dementia. Red grapes, almonds are also rich in resveratrol.

10.Avocados: Avocados are high in Omega-3 fatty acids and an excellent source of potassium.

11. Sweet Potatoes: Research has shown that the anti-inflammatory properties in sweet potatoes may help slow the brain deterioration in Alzheimer’s patients.

12. Green Tea: Green tea helps to maintain a positive mood. It may also protect against Parkinson’s disease and other brain disorders.

Finally, are you looking for an excuse to eat chocolate? Research shows that dark chocolate enhances focus and concentration. It also stimulates the production of endorphins, the “feel good” hormones.

Keep these in mind and whenever possible try to include these food items in your diet. As it is important to include the whole grains and healthy food mentioned above in our daily diet, it is equally important to know what are the food items that we need to avoid for keeping our brain healthy.

Topping the list is Sugary drinks like soda, energy drinks, sports drinks, fruit juices as the primary component of such drinks is fructose. This leads to brain inflammation and impaired memory. Following this are:

• Refined carbohydrates – sugar, highly processed grains(eg: all purpose flour – Maida)
• Trans fat – Particularly, industrially produced trans fats – snack foods, readymade cakes, packaged cookies etc.
• Highly processed foods – sweets, chips, ready made meals, instant noodles, etc.
• Excessive consumption of alcohol.

Moments come and go, but memories last forever! So let’s eat healthy and keep pleasant memories by keeping our brain happy!