Your brain is the centre of all significant development and is one of the major factors for mental health regulation. However, for the optimum functioning of your brain, it is essential to provide some critical nutrients to the brain regularly. Today we will discuss the healthiest foods for brain and how it can also aid your mental health. The definition of mental health tends to vary from one person to the other. Hence, there are some basic things you need to learn.
We all know what mental health is and that taking care of the same is our primary aim. However, you must ensure not to restrict yourself to just one option and have more combinations on your plate. The brain is one of the most critical components, and you must provide the right fuel to work on under all circumstances. Make sure you have a good idea about it to ensure a manageable impact on your mental well-being.
Food Options For the Healthy Functioning of your Brain
When it comes to the development of your brain, there are a few factors you need to keep in mind. Some of these food items might not suit your taste buds. However, experts recommend incorporating them into your regular diet. Some of the essential things that you should eat regularly for the development of your brain are:
Oranges are loaded with vitamin C, which plays a key role in slowing mental decline in older adults. Studies show that higher consumption of vitamin C helps individuals in ways like improved memory, attention, focus, and decision-making abilities.
Vitamin C is a powerful source of antioxidants and helps fight free radicals, which can damage brain cells. Also, vitamin C helps keep the brain healthy as individuals grow older. Vitamin C can effectively protect humans from anxiety, depressive disorder, schizophrenia, and Alzheimer’s disease. Though other foods for brain contain vitamin C, orange is a great source of vitamin C. Consuming only one medium size orange can provide you with the recommended daily dose of vitamin C.
There is probably nothing better than protein when it comes to brain development. And what better than a healthy dose of chicken? Unfortunately, only some have the time to get chicken from the market and then clean and cook it. However, to take care of this problem, you have options like Zorabian Foods, which provides farm-fresh, ready-to-cook chicken products.
The best thing about this chicken producer and supplier is that you can get many chicken options. You may buy chicken sausages, chicken wings, chicken drumsticks, chicken cuts, and chicken breasts. At Zorabian Foods, we prepare these food items with fresh farm chicken. Protein is essential for the growth of your brain; hence, incorporating the same is quite crucial.
3- Fatty Fish
When it comes to foods for brain development, fatty fish often tops the list. You can include salmon, tuna, sardines, etc., in your diet as these fishes are loaded with omega-3 fatty acids. About 60% of the human brain consists of fat; half of that fat is omega-3 fatty acids. The human brain uses omega-3 fatty acids to develop brain and nerve cells, helping one learn and develop memory.
There are many other benefits of consuming fish regularly. It includes benefits like it slows down age-related mental decline and also helps in fighting Alzheimer’s disease. Studies also suggest that those who consume fish have lesser chances of depression. They also tend to have more grey matter in the brain. Grey matter, in return, contains more nerve cells and is capable of memory, emotion, and decision-making abilities.
4- Pumpkin Seeds
Did you know that experts consider items like pumpkin seeds as super foods for brain? One of the primary reasons they get this attribute is because they have a multifaceted positive impact on the body and brain. Mental health specialists support that incorporating pumpkin seeds into your diet can provide rich antioxidants to the brain. Not only that, it is an excellent source of elements like zinc, magnesium, iron and much more. And these elements help in brain development.
Belonging from the land of Asia, turmeric has been an underdog all this while. The benefits are many, as people use turmeric to cure many issues like inflammation, congestion, joint pain, etc. However, turmeric is one component that impacts your mental health and protects your brain. Moreover, Curcumin, one of turmeric’s essential elements, significantly deters the blood-brain barrier, and it is pretty effective.
Not only that, but this particular element also helps to boost serotonin and dopamine, which regulate your mental well-being. You can add turmeric while preparing different dishes. Add it to the chicken you get from Zorabian Foods and cook it up in a delicious curry. Make some rice or paratha, and you are good to go with a complete meal.
Consumption of blueberries offers an array of health benefits, and some of them have connections to your brain. Blueberries contain anthocyanins, a plant compound that has antioxidant and anti-inflammatory properties. Antioxidants reduce oxidative stress and inflammation and slow down brain ageing and other neurodegenerative diseases.
The antioxidants found in blueberries aid in communication between brain cells. And this, in return, helps in improving memory and also aids in cognitive development in children and older adults. So, if you are looking for healthy foods for your brain, blueberries are certainly one of them.
Broccoli is loaded with antioxidants and vitamin K. This fat-soluble vitamin is important to make sphingolipids, a type of fat found in large amounts in brain cells. Studies on older people have shown a link between vitamin K and their higher cognitive conditions. Vitamin K found in broccoli also helps with better memory in older people.
Broccoli also contains other compounds that have antioxidant and anti-inflammatory properties, reducing brain damage.
Research shows that consuming nuts help in heart health, and a healthy heart helps in having a healthy brain. Adding nuts to your diet helps lower cognitive decline in older adults and have a sharper memory.
Nuts contain healthy fat, vitamin E, and antioxidants, which keep the human brain healthy. Vitamin E in nuts reduces free radical damage and helps slow mental decline in older people.
A widespread misconception that coffee is not suitable for your health is prevalent. However, this is certainly not true. Coffee does have a lot of impact on your brain development as well. The primary two components of coffee are none other than caffeine and antioxidants. And both of these have a recurrent effect on your brain development. Not only that, if you consume it in the correct quantity, it can have a positive impact on brain alertness. Coffee can give a boost to your attention levels as well and allows you to stay alert for longer.
However, at the same time, it is essential to ensure that you do not drink too much coffee. The reason is too much coffee consumption can keep you highly alert and tamper with your ability to function calmly.
Eggs are a good source of vitamin B6, B12, choline, and folate, which have brain-boosting benefits. Choline is an important micronutrient in egg yolk that your body needs to make acetylcholine. And acetylcholine is a neurotransmitter that helps control your mood and better memory function. Vitamin B also aids in brain function and wards off depression. Vitamin B12 helps in synthesising brain chemicals that regulate the sugar level in the brain. Folate also aids in minimising age-related brain issues like mental decline.
All of us will agree with the fact that mental health is important for all. And taking care of the same does come in various forms. So, you may start adding the food items mentioned above and lead a healthier and happier life.
Sources of Facts:
https://www.healthline.com/nutrition/11-brain-foods#TOC_TITLE_HDR_3 https://pubmed.ncbi.nlm.nih.gov/26677204/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462044/ https://pubmed.ncbi.nlm.nih.gov/28646346/ https://pubmed.ncbi.nlm.nih.gov/30941401/ https://www.tandfonline.com/doi/full/10.1080/19476337.2020.1778092 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients https://pubmed.ncbi.nlm.nih.gov/29332042/ https://pubmed.ncbi.nlm.nih.gov/26795198/ https://pubmed.ncbi.nlm.nih.gov/31477191/ https://pubmed.ncbi.nlm.nih.gov/27633106/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7103640/ https://pubmed.ncbi.nlm.nih.gov/29748497/ https://pubmed.ncbi.nlm.nih.gov/26923488/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6611193/ https://pubmed.ncbi.nlm.nih.gov/29208493/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622720/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454201/ https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/