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Food for the brain

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Nutrition

Foods that are good for your brain can help keep this crucial organ healthy and can improve your ability to do specific mental tasks, such as memory and concentration.
 

Your brain is kind of a big deal.


As the control center of your body, it’s in charge of keeping your heart beating and lungs breathing and allowing you to move, feel, and think.
 

That’s why eating certain foods can help you keep your brain in peak working condition.


Here are 11 foods that may help boost your brain.

1. Fatty fish
Fatty fish is a rich source of omega-3 fatty acids, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline.


2. Coffee
Coffee can help boost alertness and mood. It may also offer some protection against Alzheimer’s, thanks to its content of caffeine and antioxidants.


3. Blueberries
Blueberries are packed with antioxidants that may delay brain aging and improve memory.

 

4. Turmeric
Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. In research, it has reduced symptoms of depression and Alzheimer’s disease.

 

5. Broccoli
Broccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K.

 

6. Pumpkin seeds
Pumpkin seeds are rich in many micronutrients that are important for brain function, including copper, iron, magnesium, and zinc.

 

7. Dark chocolate
The flavonoids in chocolate may help protect the brain. Studies have suggested that eating chocolate, especially dark chocolate, could boost both memory and mood.

 

8. Nuts

Nuts contain a host of brain-boosting nutrients, including vitamin E, healthy fats, and plant compounds.

 

9. Oranges
Oranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals.

10. Eggs
Eggs are a rich source of several B vitamins and choline, which are important for regulating mood and promoting proper brain function and development.

11. Green tea
Green tea is an excellent beverage to support your brain. Its caffeine content boosts alertness, its antioxidants protect the brain, and L-theanine helps you relax.

 

 

Worst foods for your brain

 


1. Sugary Drinks:
A high intake of sugary drinks may increase the risk of dementia. High-fructose corn syrup (HFCS) may be especially harmful, causing brain inflammation and impairing memory and learning. Further studies in humans are needed.

 

2. Refined Carbs:
A high intake of refined carbs with a high glycemic index (GI) and glycemic load (GL) may impair memory and intelligence, as well as increase the risk of dementia. These include sugars and highly processed grains like white flour.

 

3. Foods high in Trans Fats:
Trans fats may be associated with impaired memory and the risk of Alzheimer’s, but the evidence is mixed. Cutting out trans fats completely and increasing the unsaturated fats in your diet may be a good strategy.

 

4. Highly processed foods:
Processed foods contribute to excess fat around the organs, which is associated with a decline in brain tissue. Additionally, Western-style diets may increase brain inflammation and impair memory, learning, brain plasticity and the blood-brain barrier.

 

5. Aspartame:
Aspartame is an artificial sweetener found in many soft drinks and sugar-free products. It has been linked to behavioral and cognitive problems, though overall it is considered a safe product.

 

6. Alcohol:
While moderate alcohol intake can have some positive health effects, excessive consumption can lead to memory loss, behavioral changes and sleep disruption. Particularly high-risk groups include teenagers, young adults and pregnant women.

 

7. Fish high in mercury:
Mercury is a neurotoxic element that can be particularly harmful to developing fetuses and young children. The primary source in the diet is large predatory fish such as shark and swordfish. It is best to limit your intake of fish that are high in mercury.

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