Foods that are good for the brain can help keep this organ healthy. At the same time, by consuming foods that are proven to be beneficial for the brain, our ability to perform mental tasks, such as memory and concentration, increases. As the control center of our body, it is responsible for keeping the function of the heart, the lungs, but also movement, thought and sensation in perfect working order.

  • Fatty fish

Fatty fish tops the list of brain-boosting foods. This category includes salmon, trout, tuna, herring and sardines, all of which are rich sources of omega-3 fatty acids. The brain uses omega-3 fatty acids which are essential for learning and memory. Omega-3s also offer many additional benefits for the brain, such as slowing age-related cognitive decline and helping to prevent Alzheimer’s disease. On the other hand, not getting enough omega-3s is linked to learning disabilities, as well as depression.

  • Turmeric

Turmeric has undoubtedly generated a lot of interest in the scientific community regarding its benefits. This deep yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can enter the brain directly and benefit the cells there. It is a powerful antioxidant and anti-inflammatory compound that has been linked to the following brain benefits: May benefit memory. Curcumin may help improve memory in people with Alzheimer’s by helping to remove the amyloid plaques that are a hallmark of this disease. It relieves depression.

Curcumin boosts serotonin and dopamine, which improve mood. One review found that curcumin could improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression. It helps in the growth of new brain cells.

Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but of course more research is needed.

It’s worth noting that most studies use highly concentrated curcumin supplements at doses ranging from 500-2,000 mg per day, which is far more curcumin than most people typically consume when using turmeric as a spice. So while adding turmeric to food can be beneficial, you may need to use a curcumin supplement under the guidance of a nutritionist to get the beneficial benefits if you need it according to experts.

  • Broccoli

Broccoli is packed with powerful plant compounds, including antioxidants. It’s also very high in vitamin K, providing more than 100% of the recommended daily intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli. This fat-soluble vitamin is essential for the formation of sphingolipids, a type of fat that accumulates densely in brain cells.

Some studies in older adults have linked higher vitamin K intake to better memory and cognition. In addition to vitamin K, broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain from damage.

  • Black chocolate

Dark chocolate and cocoa powder are packed with some brain-boosting compounds like flavonoids, caffeine, and antioxidants. Dark chocolate has a cocoa content of 70% or higher and it is worth noting that these benefits are not seen with regular milk chocolate, which contains between 10-50% cocoa. Flavonoids are a group of antioxidant plant compounds, and chocolate in particular, concentrates in the areas of the brain involved in learning and memory. Researchers believe these compounds may enhance memory and also help slow age-related mental decline.

  • Nuts

Research has shown that eating nuts can improve heart health markers, and a healthy heart is known to be associated with a healthy brain. According to research, regular consumption of nuts could be linked to a lower risk of cognitive decline in the elderly. Also, another 2014 study found that women who ate nuts regularly over several years had a sharper memory compared to those who didn’t eat nuts. Several nutrients in nuts, such as good fats, antioxidants and vitamin E, may explain their beneficial effects on brain health. Vitamin E protects cells from free radical damage to help slow mental decline. While all nuts are good for the brain, walnuts may have an added benefit as they provide plenty of anti-inflammatory omega-3 fatty acids. .

Many foods can help keep your brain healthy, including blueberries, pumpkin seeds, coffee, oranges, eggs, and more. These foods have antioxidants in common, which help protect the brain from damage, while they contain nutrients that support memory and brain development. So I suggest that you slowly incorporate at least one of them into your daily routine.