What are the Best Foods for the Brain

What are the best foods for the brain and what do they do? Two main functions of omega 3’s are heart and brain health. Today we are going to focus on omega-3 foods and other brain-healthy foods. We have rounded up a list of the top foods to support your brain. Omega-3 fish oils provided by fatty fish such as salmon, sardines, tuna, trout, and herring are vital for normal brain function and actually improve brain function in cognitive decline.

Over the past 40 years studies suggest that consuming food sources rich in omega-3 polyunsaturated fatty acids (n-3 PUFA), such as fish, may help protect against mild cognitive decline and Alzheimer’s disease. Some randomized controlled trials have also found that supplementing with n-3 PUFA, particularly DHA, is beneficial for those with mild cognitive impairment. Additionally, the intake of n-3 PUFAs has been associated with slowing cognitive aging in individuals over 55 years old.

So which foods are good for the brain?

In addition to Omega-3 fish oils, recent studies show diets rich in good bacteria from fermented foods are also good for the brain. Fermented foods such as yogurt and kefir, alter the composition of gut microbiota for better brain function. Improvement in brain function from fermented foods commonly referred to as probiotics can be significant. Probiotic active foods help to lower stress levels making fermented foods an important neuroprotective strategy for brain health.

Additionally, prebiotics has been shown to enhance the effects of probiotics in the brain and gut. Prebiotic foods include legumes, leafy greens, Jerusalem Artichokes, whole grains, as well as onions, bananas, garlic, leeks, and scallions.

Studies in the field of irritable bowel syndrome and IBD show that prebiotics such as asparagus, bananas, apples, cocoa, flaxseed, dandelion greens, and whole oats can improve irritable bowel disease which signals the brain. The brain-gut connection shows that these foods connect with nerve fibers in the stomach which in turn communicate with the brain.

Strawberries as well as other fruits and vegetables have shown an impact on the decreased risk of many chronic diseases. Food chemistry in the form of flavonoids such as acai berries has shown promise in reducing cognitive decline in Alzheimer’s.   

Gallic acid is a phenolic acid bioactive compound found in plants. It has antioxidant properties that have been shown to offer health benefits. Some research shows gallic acid helps protect against brain function decline. Dietary polyphenols compounds are found in nature such as fruits, vegetables, herbal teas, wine, and cocoa products. Flavonoids have been found to provide health benefits. Foods rich in flavonoids such as red wine, blueberries, dark chocolate, bananas, parsley, and onion promote both heart and brain health.

When probiotics feed on prebiotics, postbiotics are produced. Postbiotics, the waste product is basically the after-product of probiotics or fermentation resulting from prebiotics. This waste product has many benefits such as lower blood pressure, treatment of diarrhea, support of the immune system, antimicrobial action at the gut level, and reducing inflammation.

Some foods have been linked to increasing brain power. Foods improve your brain health in a variety of ways. Nutrition and cognitive health go hand in hand. Many foods help with brain health. Better brain health increases both longevity and memory.

The body and the brain get energy from glucose which is found in carbohydrates. Carbohydrates and protein work together to produce better brain health. The human body uses carbohydrates as its preferred source of energy.

The amino acids in protein produce neurotransmitters. The liver produces 60% of our amino acids, however, protein foods should be consumed daily to make the other 40%. The best proteins for supporting the brain and body come from nuts, seeds, fatty fish, eggs, and lean meats.

These foods contain tryptophan and tyrosine which are amino acids. Tryptophan is the precursor of serotonin and therefore it is essential for brain function and increases cognitive performance. Tyrosine is essential in the production of neurotransmitters such as epinephrine, norepinephrine, and dopamine. Tyrosine increases blood flow to the brain as well.

Tyrosine and Tryptophan are both crucial during times of stress as they work on the central nervous system and influence your mood as well as work as a delivery system to the gut and brain. They are both considered essential amino acids.

Tryptophan-rich foods include canned tuna, chicken, turkey, nuts, seeds, cheese, milk, and other dairy products such as yogurt. This amino acid improves your mood, learning, memory, visual cognition, and aggression control as well as lowering depression.  

Tyrosine-rich foods include lean pork, ham, and fish such as tuna, snapper, tilapia, and others. Lean chicken, ground turkey, and turkey breast are all excellent sources as well. Tofu, eggs, wheat germ, avocados, sweet potatoes, white beans, spinach, green peas, corn, pumpkin seed, wild rice, milk, and cheese are also good sources of Tyrosine.

The Brain-gut Connection in Improving Brain Health

So how does the brain-gut connection come into play with improving brain health? Your gut produces bacteria that affect every aspect of your body, especially your brain. The vagus nerve allows communication between the intestinal nervous system and the central nervous system. The bacterial microbes it produces help to keep our immune system strong by producing those much-needed neurotransmitters. Your gut also supports the fermentation and absorption of carbohydrates.

What is Food for the Brain?

Foods for your brain are foods that have been shown to improve cognitive functions and mood. These foods have been shown to slow brain aging, reduce inflammation, and protect it from oxidative stress. The right foods can improve communication between brain cells boosting learning and memory. They can also reduce age-related neurodegenerative diseases and cognitive decline. More studies are needed on the brain-gut connection and its impact on the body including brain function.

One often overlooked aspect of good brain function is maintaining a healthy level of electrolytes. Electrolytes help move electrical messages in the brain and the body. Without the proper electrolyte balance, the brain gets mixed up and will not function at its peak. Avoiding dehydration is another important brain health connection.

Healthy eating keeps our brains healthy and happy. Our list of foods for your brain encompasses all the above frameworks of the human body working in unison to increase healthy brain function and improve our brain-gut connection. Eating a variety of these foods daily in the recommended serving amounts will not only improve your brain but also the health of your bodily systems. Your brain regulates your body as well as your mind and mental outlook.

Foods for the Brain List

40 Top Nutrient-Rich Brain Foods

We have compiled our list of nutrient-rich foods to boost brain health, concentration, and memory. Many of us do not get enough antioxidants, omega-3 fish oils, probiotics, and prebiotics in our diet. Increasing these foods can greatly enhance your brain power as well as protect you from cognitive decline. (Top 10 in bold).

Feeding your brain foods that improve brain function is just one step in brain health. Other steps to improve brain function are drinking water and adding electrolytes to your diet to stay hydrated. Getting adequate sleep is also crucial to maintaining brain health, just don’t overdo it, 8 to 9 hours is a good average. Your brain repairs itself as you sleep so this is very important to your overall brain health.

There are various other ways to boost your brain health such as exercise, solving puzzles, playing games that involve problem-solving, practicing a hobby, and finding artistic, creative activities. Music, drawing, painting, or learning a new language, all provide the brain with much-needed stimulation to keep it working optimally.

Daily earthing or grounding is a term that describes the human body’s connection with the ground of the earth. Studies have shown that daily igrounding or grounding helps to restore the natural electrical status in our organic bodies providing stability and support to the nervous system. Grounding significantly enhances the electrical activity of the brain. Grounding has been shown to reduce stress and improve sleep.

The act of grounding or earthing is placing bare parts of your body in contact with the earth’s surface, giving sticking your feet in the dirt a new meaning. More studies are needed and being conducted in the field of grounding and the human brain. Hypothetically grounding helps regulate electrolyte concentrations in the body providing proper regulation of the nervous system.

Honorable Mention for Coconut Water and Other Brain Support

An honorable mention that enhances or supports the use of food in our brains is coconut water. Coconut water is rich in antioxidants and low in calories. It also has been shown to improve mood, and stress as well as improves the short-term effects of dementia and Alzheimer’s disease.

Coconut water is rich in electrolytes such as potassium, magnesium, and phosphorous. Electrolytes help the body to maintain the proper fluid balance to support heart rhythm, muscle contractions, and healthy brain function. Adding coconut water to your daily regimen will support your ability to focus and concentrate. It improves both short and long-term memory as well as concept learning and reaction time.

Snacks and Fermented Foods

Carry an assortment of brain food snacks, such as nuts and dried fruits for snacking, and include fermented foods in your diet whenever possible. Your brain needs a constant supply of fuel, it is plugged in 24/7 and requires constant support in the form of food and water. Fermented foods help your body utilize what you feed it by breaking down nutrients making them easier to digest. Some recommended fermented foods are probiotic yogurts, unpasteurized sauerkraut, kefir, natural homemade pickles, cider, and miso.

Reducing refined sugar intake which can actually be harmful to the brain, as well as removing processed foods from the diet help to support proper brain function and long-term health. Your brain as well as your body needs premium fuel for optimal nutritional support.

In Conclusion, Best Foods for the Brain

Try adding at least 5 to 10 foods from our list to your daily diet and rotate them so that you are getting the proper daily nutrition that your brain requires to operate at its very best. Stay properly hydrated throughout the day as well. Drink plenty of water and include foods such as melons, fruits, and vegetables such as asparagus, leafy greens, and tomatoes for additional hydration.

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