8 Healthy Foods To Boost Your Brain Health

Ms. Anupa Mahanty    22-02-2016 Consult

Food is important for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our brain functioning well?


1. Go for Wholegrains - Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low glycemic index which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for cereals like oats, daliya, wheatbran flakes,brown rice and brown pasta, wholewheat/multigrain breads.

2.Iron-Rich Foods - Research shows that being even mildly iron-deficient affects learning, memory and attention. However, restoring iron levels to normal also restores cognitive function. Here are some foods that are good sources of iron. Beans-Rajma,lobia,chana,soyabean ; Dark leafy greens-spinach,fenugreek greens,mustard greens ; Meat-mutton,beef and Fish.

3. Eat Oily Fish - Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, sardines. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

4. Add Vitamins to your Diet - Certain B Vitamins like B6, B12 and folic acid are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with  cognitive impairment and Alzheimer's disease. Examples of these foods are dark leafy greens, legumes, papaya, oranges, fish, poultry, meat, eggs, dairy etc.

5.Water and Water-Filled Foods - Staying hydrated keeps your memory sharp and your mood stable. When you're well-hydrated, you can think through a problem more easily. Researchers hypothesize that not having enough water could reduce oxygen flow to the brain or temporarily shrink neurons - or being thirsty could simply distract you. Adults should consume a minimum of 2-2.5lts of water daily.Also consume water filled foods since about 20 percent of our fluid intake comes from food.Some such foods are watermelons,cucumbers,grapes,strawberries ,lettuce.

6.Eat More 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.

7.Go Nuts - A good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E. Include almonds,pistachios,cashewnuts,peanuts but consume in moderation.

8.Pick up 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.

Brainpower supplements

Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with a doctor or qualified healthcare professional.