10 Brain Food To Enhance Performance

Add these 'superfoods' to your diet and you will increase the odds of maintaining a healthy brain for the rest of your life .

There's no denying fact that as we age our body starts to show those first symptoms like scaly skin, wrinkles etc but we tend to forget that our brain also ages faster. We start to forget things, we forget the names of people whom we meet on daily basis , we forget our daily works etc all this shows that our brain is ageing and their comes as a rescuer these Brain foods .

Here are the top 10 Brain foods which you should include in your diet from now; 


1. Fatty Fish

Essential fatty acids (EFAs) cannot be made by the body itself which means they must be obtained through diet . The most effective omega-3 fats occurs naturally in oily fish/fatty fish in form of EPA and DHA .

This types of fish include salmon , sardines , trout , tuna , which are all rich source of omega-3 fatty acids.

About 60% of our brain is made of fat , and half of those fats is the omega-3 kind.

Brain uses these omega-3s to build new brain cells and nerve cells and these fats are essential for learning and memory.

As proven by scientist these omega-3s slow down age related diseases and help fight against Alzheimer's disease.


2.  Turmeric 

As mentioned in Ayurveda  Turmeric has anti-inflammatory, antioxidants that helps to fight Alzheimer's and prevent heart disease.

Curcumin the main ingredient in turmeric has been proved to enter directly in the brain cells to benefit it.

Curcumin may help ease out depression and improve the mood swings. One study of California Institute proved that turmeric works better than anti-depressants.

Try to add turmeric in your daily food items to reap the benefit.




3. Dark Chocolate

Dark chocolate and cocoa powder are packed with a few brain-boosting compounds including caffeine , antioxidants and flavonoids ( they are plant based antioxidants).

Which enhances focus and concentration and stimulate the production of feel good harmone (endorphin).

In one study including over 900 people , those who ate chocolate on regular basis performed better in series of mental tasks , including some involving memory, than those who rarely ate it .


4. Nuts 

Research has shown that eating nuts can improve heart health and having a healthy heart is linked with healthy brain.

Several nuts have nutrients like healthy fats , antioxidants , vitamin E which may help brain .

Vitamin E helps shields cell membrane from free radical damage , helps to slow down mental decline.

While all nuts are good but Walnuts may be extraordinary cause they deliver omega-3 fatty acids.



5. Green Tea

As is the case with coffee , the caffeine in green tea boosts brain function .

But there is one things that makes green tea stand out. It has L-theanine , a amino acid that can cross blood-brain carrier and increase the activity of neurotransmitter , which in turn reduce anxiety ,  and makes you feel relax.

L-theanine also increase frequency of alpha waves in brain , which helps to relax without making you feel tired. 

Other than that green tea is rich in polyphenols , and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer's and Parkinson's disease.



6. Pumpkin  Seeds

They contain powerful antioxidants that protect the brain from free radical damage .

Are an excellent source of magnesium , iron , zinc , and copper.

Each of these nutrients helps in brain function:


Magnesium is important for learning and memory , Copper is good for controlling nerve signals and Iron is often known to clear brain fog and improve function.


7. Blueberries

Like dark chocolate blueberries or many berries contain flavonoid antioxidant. Research suggests that these make the berries good food for the brain.

Blueberries and other deeply colored berries deliver anthocyanins a plant based antioxidant.

Some of the antioxidants of blueberries have been found to accumulate in the brain and help improve communication between brain cells .

Try sprinkling them on your breakfast cereal or adding them to your smoothie.


8. Eggs

Enjoyed by many for breakfast , eggs can be effective brain food .

Their are good sources of the following B vitamins:

. vitamin B-6
. vitamin B-12
. folic acid 

Recent studies suggests that these vitamins prevent brain shrinkage and delay cognitive decline .

Eating eggs is an easy way to get Choline , given that egg yolks are among the most concentrated source of this nutrient , which helps to make a neurotransmitter and helps regulate mood and memory.


9. Broccoli

Broccoli is packed with powerful plant compound , including antioxidants.

It is rich in compounds called Glucosinolates , which help reduce oxidative stress .

Beyond this it contains vitamin K , anti-inflammatory and antioxidants effects which helps brain prevent brain damage.


10. Water

Though not a food but water helps you keep your body hydrated along with keeping your brain healthy.

It is due to this that all the other things work properly.

Drink at least 1.2 litres of water daily for proper brain functioning and also to prevent brain fog.

25% of water that we drink goes to brain for functioning and smooth running of it .    


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