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Superfoods are good for our overall health and well-being. But some do a better job of supporting brain health, in particular, than others. Knowing which is which can help us keep our mental faculties sharp, even as we age.
Keep your brain in top shape by adding these superfoods to your daily diet:
Fatty fishes, such as salmon, mackerel and tuna, are chock-full of omega-3 fatty acids, or omega-3s. These are healthy unsaturated fats usually hailed for their protective effects against heart disease.
In addition to helping the heart, however, experts note that omega-3s can help protect brain cells from inflammation. They may also help boost your cognitive abilities by increasing blood circulation in the brain.
Not all kinds of chocolate are bad. Some, like dark chocolate, are incredibly beneficial for your brain, thanks in large part to the many flavonoids in cacao. Flavonoids are a group of organic compounds found in many plant-based foods.
As antioxidants, flavonoids protect the brain from oxidative stress and inflammation. Both are considered key contributors to various brain conditions and poor brain health overall.
Berries have antioxidant and anti-inflammatory properties because they also contain flavonoids. But much of their brain-boosting benefits come from anthocyanins, the plant pigments that give them their vibrant colors. Berries also contain several other antioxidants, including quercetin, catechin and caffeic acid.
Together, these antioxidants improve overall brain health by reducing inflammation in the brain, minimizing the risk of age-related brain conditions and boosting crucial abilities like learning and memory.
For vegans and vegetarians, nuts and seeds are ideal omega-3-rich substitutes for fatty fishes. In addition to their high omega-3 content, nuts and seeds also provide high amounts of vitamin E, a micronutrient that has antioxidant properties.
In the brain, vitamin E protects cells from oxidative stress and inflammation. Studies also suggest that vitamin E may reduce the risk of age-related cognitive decline.
Like everything else in your body, your brain needs fuel to function properly. In fact, the ability to concentrate and focus comes from an adequate and steady supply of energy to the brain in the form of glucose.
You can give your brain the energy it needs by regularly eating whole grains. Whole grains have a low glycemic index, which means they release their energy slowly into the bloodstream. In contrast, processed grains empty their energy quickly, which may cause a sudden spike in your blood sugar levels.
For a healthier brain, eat whole grains like brown rice, bulgur wheat and whole-grain oats.
Drinking a moderate amount of coffee or caffeinated tea helps keep the brain focused and alert. Caffeine does this by blocking adenosine, the substance in the brain that makes you feel sleepy.
Aside from giving you a short-term concentration boost, caffeine also helps increase your brain’s capacity for processing information, according to a 2018 study. In addition, antioxidants in coffee beans have been linked to a reduced risk of stroke and cognitive decline.
Remember the omega-3s from earlier? Avocados are incredibly rich in them! Aside from fighting inflammation, omega-3s can also reduce blood pressure in the brain. High blood pressure might cause blood clots to form in the arteries leading to the brain, impairing circulation and potentially causing a stroke. Poor circulation in the brain has also been linked to dementia.
Eggs, specifically egg yolks, are rich in vitamins and minerals that play an important role in supporting brain health. Folate, for instance, is said to help protect against depression and mental fatigue. Meanwhile, vitamin K is associated with better memory.
Like other cruciferous vegetables, broccoli is rich in sulfur-containing compounds called glucosinolates. Our bodies process glucosinolates into isothiocyanates. In the brain, isothiocyanates combat oxidative stress and lower the risk of cognitive decline.
Crisp, curly kale is chock-full of brain-healthy nutrients like vitamin K and folate. Because it is a cruciferous vegetable, kale also provides ample amounts of glucosinolates. Other leafy green cruciferous vegetables that support brain health include spinach, collard greens and arugula.
The foods we eat can make or break brain health. To keep our minds sharp in later life, it’s important that we eat a balanced diet that includes most, if not all, of the superfoods listed above.
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