Top 10 super-foods for brain improvement

Top 10 super-foods for brain improvement

The daily diet that we have taken eat can very much affect our formation and health of our brains. Eating foods which are enabled to boosting our brain becomes helpful for both short- and long-term brain function.

The brain is an energy-demanding organ, which is used around 20 percent of the body's calories, so it needs plenty of good quality foods to maintain single-mindedness throughout the day.

These are the certain nutrients that the brain requires to stay healthy. Omega-3 fatty acids, for example, which is very helpful to build and repair brain cells, and antioxidants which are main sources for reducing stress, cellular stress, and irritation, it is also helpful to reducing brain age and protect from neurodegenerative disorders, 

1. Oily fish

Oily fish is a rich source of omega-3 and fatty acids. that can help build and repair brain cells and boost brain health.Omega-3s are very helpful to body and brain cells.so that they can easily improve the structure of brain cells called neurons.omega-3s also improves the blood flow in the brain so that it will help to improve the thinking ability of a person.

The best examples of oily fish that contain high levels of omega-3s include:

• salmon
• tuna
• sardines

Soybeans, nuts, flaxseed, and other seeds also contain a high level of omega-3s

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2. Dark chocolate

Dark chocolate is another delicious food that contains cocoa, also known as cacao. a type of antioxidant that is contained by Cacao named flavonoids.

Antioxidants are very special and very much important for brain health, as the brain is highly sensitive to oxidative stress, which greatly contributes to age-related mental decline and brain diseases.

Cacao flavonoids are good for the brain. it helps to encourage neuron and blood vessel growth in the memory part of the brain.

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3. Berries

Like dark chocolate, many berries are also rich sources of flavonoid antioxidants. Research suggests that flavonoid antioxidants may make the berries good food for the brain.

Antioxidants help by reducing irritation and oxidative stress. The name of antioxidants which are in berries anthocyanin, caffeic acid, catechin, and quercetin.

 berries have positive effects on the brain, including:

• developing communication between brain cells
• minimizing inflammation throughout the body
• increasing new connections, boosting learning and memory
• slowing down or delaying age-related neurodegenerative diseases and cognitive decline

Antioxidant-rich berries include:

• strawberries
• blackberries
• blueberries
• blackcurrants
• mulberries

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4. Nuts and seeds

The major plant-based source of healthful fats and proteins are nuts and seeds. Nuts and seeds contain omega-3 fatty acids so Eating more nuts and seeds may be good for the brain it helps to improve brain function in older age.

Nuts and seeds also contain antioxidant vitamin E, which protects cells from oxidative stress which is generally caused by free radicals.

Example of nuts and seeds with the highest amounts of vitamin E include:

• sunflower seeds
• almonds

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5. Whole grains

whole grains contain vitamin E, so it is very helpful to protect and improve brain cells and protect cells from oxidative stress.

Whole-grain foods include:

• brown rice
• barley
• bulgur wheat
• oatmeal

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6. Coffee

a substance in the brain called adenosine which makes a person feel sleepy blocks by coffee because of caffeine.so it helps to boost alertness, caffeine can improve brain capacity for processing information.

The researchers found that caffeine is helpful to increase brain entropy. When entropy is high, the brain can get a high level of processing power.

Coffee is also a rich source of antioxidants, which is helpful for brain health. consumption of coffee reducing risk of:

• cognitive decline
• stroke
• Parkinson's disease
• Alzheimer's disease

Caffeine can affect a person's sleep so that doctors do not recommend caffeine consumption for everyone.

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7. Avocados

Avocado is a source of healthful unsaturated fat, we all know that unsaturated fat is good for body.avocados may support the brain.it helps to reduce blood pressure, and high blood pressure is linked with mental decline.

Other sources of healthful unsaturated fats include:

• almonds, cashews, and peanuts
• flaxseed 
• soybean, sunflower, 
• fish

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8. Peanuts

Peanuts are a very chip and easily available superfood for the brain. They contain plenty of unsaturated fats and protein to keep a person more energetic throughout the day.

Peanuts also a source of key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.

Resveratrol is one of the natural antioxidants found in peanuts, resveratrol can have protective effects, such as helping to prevent cancers.

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9. Eggs

Another superfood for the brain is eggs which are enjoyed by almost everyone in breakfast.

eggs are a good source of the following B vitamins:

• vitamin B-6
• vitamin B-12
• folic acid

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10. Broccoli

Broccoli and other cruciferous are the kings of all vegetables because of its nutrition properties these vegetables are rich in fiber and nutrients.

broccoli may be good for the brain because of the low-calorie source of dietary fiber, 

Broccoli contains glucosinolates. When the body breaks glucosinolates, they produce isothiocyanates.

Isothiocyanates are helped to reduce oxidative stress and lower the risk of neurodegenerative diseases.

Broccoli is also a rich source of vitamin C and flavonoids, and these antioxidants help to boost a person's brain health.

Other cruciferous vegetables that contain glucosinolates include:

• brussels sprouts
• cabbage
• cauliflower

top 10 superfoods for brain improvement