The foods for brain health is not about becoming intelligent or being able to give the right answers in class. It is about protecting the integrity of the brain from various damages caused by the oxidation process. The oxidation process produces free radicals that damage the cells of the brain. When this happens, there is degradation of the organ, which can result to mental disorders, such as memory loss, depression, Alzheimer’s disease and other diseases of the brain due to aging. The following are eight foods considered to be good for the brain:

1. Blueberries

   Blueberries belong to the Ericaceae family, a type of shrub that produces blue or maroon or purple-black marble-sized fruits that grow in clusters. Its flesh is semi-transparent and is covered with a waxy bloom that serves as protection. The fruit has tiny seeds, and together with the flesh tastes from tangy or tarty to sweet. Not only are blueberries low in calorie and high in vitamin C and manganese, studies have also shown that blueberries can improve the cognitive function of the brain and can help develop one’s memory. In the study that was conducted, the participants were made to consume from 2 to 2 ½ cups of blueberry juice per day. After a certain period of time, the participants were subjected to cognitive tests. Scientists were able to prove that the subjects not only improve their memory, but problems of the brain that are related to aging are also slowed down. The reason for this is the antioxidants of the blueberries that can protect the nerve cells from being damaged due to oxidation. Nerve cells are highly sensitive to oxidative stress, but with blueberries, protection is assured.

2. Wild Salmon

   It is always about the antioxidant of salmon that makes it one of the most nutritious foods in the world. A 4 ounce wild salmon, when baked or broiled, can already provide 103 percent of the daily value of tryptophan and 102 percent of vitamin D; it can also provide 87.1 percent of omega-3 fatty acids needs of the body. Omega-3 fatty acids are provided by EPA, or eicosapentaenoic acid, and DHA, or docosahexaenoic acid. In salmon, DHA and EPA are unusual in amount. In a study made by the UCLA professor of neurosurgery and physiological science, salmon’s omega-3 fatty acids help in improving memory, and can help in fighting mental disorders. This is because of the ability of omega-3 fatty acids to support the plasticity of the synapse of neurons and its capacity to affect the expression of molecules that are linked to memory and learning and which can be found in the synapse.

3. Nuts & Seeds

   Some people believe that by eating peanuts the day before an examination in school can help in getting high marks. Although this is inconsistent, there is some truth in it. Peanuts and other types of nuts and seeds are high in magnesium and thiamine, which can help in improving memory and cognitive function, and can help nourish the brain. Seeds and nuts are also rich in omega-3 fatty acids, folate, vitamins E and B6, which are considered antidepressants and help a person think more clearly and positively.

4. Avocados

   While it is high in cholesterol and is ridiculed for its high fat contents, avocados are great for having healthy brains. The high fats in avocados are actually not something to be ignored. Avocado fats are unsaturated fats. Eating foods that are high in unsaturated fats can protect the blood vessels and the major organs of the body from developing diseases that can decrease the function of these organs. An example is brain, wherein, because of the monounsaturated fats, the flow of the blood is enhanced. Moreover, monounsaturated fats lower the chance of developing cerebrovascular accidents, which is just important in promising to have healthy brain.

5. Whole Grains

   For those trying to improve their memory, thiamine, which is found in whole grains, is the answer. Whole grain foods are whole wheat, bran, oatmeal, wheat germ, barley and brown rice. Not only do they have thiamine, they also have high amounts of folate and vitamin B, which can increase the flow of blood to the brain ensuring proper and optimal brain function.

6. Beans

   While all dried beans are nutritious and are capable of protecting the integrity of the brain, lentils and black beans has shown to have strong evidence of protecting the brain from damages because of its iron stores. While meats are high in iron content compared to beans, beans have reduced calories and fats. With high supply of iron in the blood, and since iron is important part of haemoglobin, the protein that carries oxygen in the blood, more oxygen is transported into the brain, allowing more protection to the brain.

7. Pomegranate

   Even if it is known to be nutritious, pomegranates are unpleasant when eaten directly because of its hundreds of seeds, but when its juice is extracted and mixed with some sugar, pomegranate gives great benefits for having a healthy brain. The high antioxidant content of pomegranate is the reason for having healthy brain because of its capacity to scavenge on free radicals that causes damage to brain tissues.

   Another interesting study made for pomegranate shows those women who are at risk of giving birth prematurely will have benefit in protecting the brain of the newborn if she takes pomegranate juice concentrate with water. Premature newborn are at high risk of being born with low oxygen and reduced flow of the blood into the brain. According to Dr. David Holtzman of the Department of Neurology of the Washington University School of Medicine, the polyphenols in pomegranate provides neuroprotective effects of the newborn, preventing the development of hypoxic ischemic brain injury.

8. Dark Chocolate

   Eating chocolate is not bad after all. In a study made by Professor Ian Macdonald of the University of Nottingham, consumption of foods that are high in flavonols, such as those found in dark chocolate, can help in boosting flow of blood into the important parts of the brain for 2-3 hours. Because of this increase in blood flow, cognitive skills are sharpened. Additionally, for those who are fighting fatigue and deprivation of sleep, the dark chocolate’s flavonols is very useful in enhancing the function of the brain since it help in the dilation of blood vessels found in the brain, thereby allowing more oxygen-carrying blood, to reach important areas of the brain.

Sources
webmd.com
toptenz.net
whfoods.org