Canada (Commonwealth Union)_ The brain is one of the most important organs in the body. It aids in all bodily operations, including the beating of your heart and breathing. This is why having a balanced diet will promote optimal brain function. Some foods are harmful to the brain because they impair memory and mood and increase the risk of dementia. Some foods are beneficial to the brain and can promote the health of this crucial organ and improve your ability to perform specific mental activities, such as memory and concentration. Here’s a list of the best and worst foods for the brain.
The following is a list of best foods for the brain.
Avocados
Due to their rich vitamin K and folate content, avocados prevent the formation of blood clots in the brain, reducing the risk of a stroke, and also improve memory and attention. The fruit is rich in monounsaturated fats, sometimes known as good fats, and have been demonstrated to decrease cognitive decline rate as well as maintain stable blood sugar levels.
Cruciferous veggies
These vegetables are rich in vitamin K and choline, which can promote memory function. Broccoli is one of the best foods for brain health, along with cauliflower, kale, and Brussels sprouts. Additionally, it contains several phytonutrients that protect brain cells from oxidative stress.
Olive oil
Owing to its strong polyphenol antioxidants and healthy monounsaturated fats, real extra virgin olive oil is one of the greatest brain foods. It is a fundamental component of the MIND diet, which is similar to the Mediterranean diet, and both eating plans have shown to enhance cognition in older individuals.
Dark chocolate
Chocolate is rich in flavonols, which have anti-inflammatory and antioxidant properties. According to research, cocoa can increase cerebral blood flow and oxygenation, as well as lower blood pressure and oxidative stress in the brain and heart. The basic rule is that darker chocolate has higher health advantages.
Coconut oil
With enormous benefits, coconut oil is almost applicable to everything. It can help the inhibition of cells in the brain that generate inflammation. Additionally, it combats dangerous germs in the stomach and may prevent age-related memory loss.
The following is a list of worst foods for the brain.
Sugar-rich foods
You should avoid drinking high sugary beverages. These beverages will boost your blood sugar, which will increase your risk of cardiac disease and type 2 diabetes. Both diseases can cause damage to the brain. Sugar overconsumption may also promote insulin resistance in the brain, which may negatively affect learning, memory, and neuronal growth.
Trans fat
This type of unsaturated fat is found naturally in animals and is also present in processed foods such as frosting, margarine, and hydrogenated vegetable oils. The productivity and neuronal activity of the brain are delayed by inflammation, which has been linked to trans fat consumption. Diets should include omega-3 fatty acids, which are great for brain function and cell development.
Alcohol
While drinking beer or wine on occasion is allowed, excessive alcohol use is harmful to your physical and mental health. Chronic alcohol use changes the brain’s metabolism and disrupts neurotransmitter transmission. Long-term exposure may lead to impaired eyesight, disorientation, and memory loss.
Processed carbohydrates
Foods prepared with white flour may contain grains that have been processed. They are quickly absorbed by the body due to their high glycemic indices. They often lead to an increase in blood sugar and insulin levels, which affects the adult memory development. The inflammation induced by these spikes has a direct effect on your hippocampus, the area of your brain responsible for converting short-term memories into their long-term equivalents.
Artificial sweeteners
Aspartame is commonly found in diet sodas and other sugar-free foods. It contains the amino acid phenylalanine, which can interfere with neurotransmitters by crossing the blood-brain barrier. As a result, your brain is more susceptible to the physiological stress that might be generated by free radicals.
