Do you often forget where you just left your key? Do you also can’t focus on work? Sometimes, you read a sentence and forget to understand it. We all go through these once in a while. The condition of your brain is greatly determined by your diet.
That’s right! Eating the food you take contributes to creating better moods, strengthens your memory capabilities, and consequently improves your concentration levels. These effects only need to be acquired without any particular pharmaceutical products and top range powders. Therefore, proper nutrients will bring all you need to get healthy brain function.
Through this blog, we will have an easy and easygoing approach to observing eating habits that will help bring well-being every day and will be favorable to the brain’s health.
Why Does Nutrition Matter for Brain Health?
Your brain is always working. While you are sleeping, the brain gives mental operations, controls emotional response, and does breathing schedule. Just as one requires energy and proper care in muscles, your brain demands it too.
Each bite affects brain operation. The right foods can help you:
- Focus better
- Remember more
- Stay in a good mood
- Think clearly
- Sleep deeper
Foods that benefit your brain can also help preserve your memory function and guard your brain against all causes of Alzheimer’s and other such conditions as you age.
To do this, we need to analyse the ideal foods that will help you to peak your brain performance.
Top Nutrients for Brain Power
1. Omega-3 Fatty Acids
Fats, especially healthy ones, are imperative for good brain functioning. Omega-3 forces the brain cells to communicate with each other effectively.
Best sources:
- Salmon
- Tuna
- Sardines
- Chia seeds
- Walnuts
- Flaxseeds
Use seeds to dress your smoothies and oatmeal, and eat salmon or sardines at least two times per week.
2. Antioxidants
Brain-protecting substances have antioxidants in them that help protect your brain from stress-related damage as well as the aging processes. Of course, the compounds keep the durability of your memorizing abilities and learning ability to learn.
Best sources:
- Blueberries
- Strawberries
- Spinach
- Dark chocolate
- Pecans
Foods with higher colorfulness refer to the fruits and vegetables with higher contents of antioxidants.
3. Complex Carbohydrates
Glucose is a type of sugar that acts as the chemical substance that powers your brain function. The brain needs healthy fuel, but it should steer away from having too many sugary impacts.
Best sources:
- Whole grain bread
- Brown rice
- Quinoa
- Oats
- Sweet potatoes
These carbs fuel your brain energy without loss of mental sharpness.
4. Choline
Choline is necessary for your brain to manufacture the basic memory and mood chemical, acetylcholine.
Best sources:
- Eggs (especially the yolk!)
- Chicken
- Broccoli
- Cauliflower
- Peanuts
Don’t skip the yolks. The biggest concentration of choline in your brain is found in the yolk-rich part of the eggs. To learn how protein supports overall body and brain development, check this guide.
5. Vitamin B12 and Folate
These B vitamins’ action is necessary for the development of the brain chemicals needed for mood and memory. Depression generally accompanies brain fog symptoms and when you do not receive the necessary nutrients.
Best sources of B12:
- Eggs
- Fish
- Meat
- Dairy
Best sources of folate:
- Leafy greens
- Lentils
- Beans
- Avocados
However, people on a vegan diet may need B12 supplements if recommended by the dietician.
