The brain is the master organ over the body. When it is well-nourished, the whole body can flourish. Here are some important super foods that have been linked with good brain health:
Fatty fish
For several years, doctors and nutritionists have recommended fish as part of a healthy diet. Countries in the world that have higher fish consumption, such as Mediterranean countries, have fewer cases of certain diseases. Scientists have found that fish is also an excellent brain food — particularly those high in essential fats. These are cold-water species such as tuna, mackerel, trout, herring, and sardines. A report from the University of Maryland Medical Center says that the omega-3 fatty acids in these fish benefit some brain disorders, such as Alzheimer’s, ADHD, and depression. The report gives recommendations from the American Heart Association that people should try the eat a couple servings of fish per week.
Eggs
The humble egg has been a breakfast staple for generations. Although they have a high cholesterol content, recent studies suggest they are fine to enjoy in moderation. They are chock full of vitamins, minerals, and protein. One of their main ingredients is an essential nutrient called choline. Livestrong.com shares that choline helps adult brain functions. Neurotransmitters are the brain cells that provide communication between brain and muscle cells, and they contain high levels of choline. The report also shows positive correlations between high choline levels and healthy brain development in fetuses. People who are on low cholesterol diets can still get brain benefits from just eating egg whites.
Walnuts
English and black varieties grow on trees and are among the healthiest of nuts. They are a delicious way of getting omega-3 plant fats and several vital minerals. According to an online article written by Dr. Mercola, these nuts also have special antioxidants that are crucial for brain function. They can benefit reasoning skills in younger people and improve cognition and memory in seniors, says the report. It just takes ¼ cup of them a day to get their positive effects on brain power. They can be enjoyed whole, sprinkled on foods, or crushed in smoothies.
Coconut oil
Like the English walnut, coconuts are a storehouse of essential fatty acids that are good for the brain. Polynesian countries have respected this oil for better health and nutrition. Bebrainfit.com reports that unlike vegetable oils, oil from coconuts has a smaller molecular structure that can be easily broken down by the body for energy. These special triglycerides are also found in human breast milk, says the report. Since the brain has a high-fat content, it is quickly nourished by the oil from coconuts. It has shown great potential in treating symptoms of dementia and Alzheimer’s.
Kale
Parents are right when they encourage their children to eat their greens. It is a dark, leafy green that is a popular ingredient in salads and smoothies. Some people bake it as a scrumptious and healthier alternative to chips. It is a superfood that packs protein, iron, and omega-3 fatty acids. The brain has a lot to benefit when people enjoy these wonderful greens, says Livescience.com. The website chronicles some fascinating research on these greens by a health expert named Tina Paymaster. She reports that its high concentration of iron is essential for making hemoglobin, a necessity for brain function. These leaves provide a plethora of brain-healthy antioxidants. Some research suggests that its ingredients may help brain function in those who have experienced brain injuries or strokes.
Olive oil
Oil that is pressed from olives is one of the most venerated substances in history. It is a nutritional staple in Middle Eastern and Eastern European nations. This oil has received a lot of attention these days because of its health benefits for the entire body. Since this essential oil is an abundant source of omega-3 acids, it contributes to good brain health. In particular, says Peakhealthadvocate.com, this oil provides certain antioxidants that fight free radicals. These molecules can cause damage to brain cells. There are studies that show how oil from olives can enhance memory and fight diseases that come with the aging process. The oil has many uses as a culinary ingredient, and can easily be incorporated into daily diets.
Berries
These little gems of the fruit world are a delicious way for people to get the brain power they need. There are many varieties from which to choose. They can be enjoyed whole, in favorite dishes, or as a juice. Not only do they provide Vitamin C and other essential nutrients, but they also feed the brain with powerful antioxidants and omega-3 acid, says Wellnessresources.com. Darker varieties, such as blueberries and cranberries, are especially dense with antioxidants. These ingredients can help memory, cognition, and fight different disorders of the brain.
Soy
Stress is rampant in America and can contribute to a host of disorders. When the body is stressed, it pumps adrenaline and cortisone into the bloodstream for survival. Too much of these hormones can be damaging to the body and the brain. Studies conducted on soybean products have shown positive correlations between their special enzymes and stress. A report from nutraingrediants.com says that soybean products can increase levels of dopamine and decrease amounts of adrenaline in the blood. It has the potential to reduce depression and increase brain function, says the report.
Originally published at medium.com