Boost Your Brain Power: 11 Nutrient-Packed Foods for Better Cognition

The simplest components in food have a chemical reaction with your body, resulting in subtle adjustments. 

Modifying one's diet even slightly can have a profound effect on mental wellbeing.

Herb-crusted salmon fillet baked with a garnish of tomatoes and asparagus.

Neuroscience reports that the intestine produces 95% of human serotonin. Digestion is a chemical process, so the ingredients in our food are significant. Learning why some meals are better for us than others might help us make better eating choices. Here are 11 meals that are good for the brain, and explain how they do so.

Fatty fish 

Omega-3 fatty acids are crucial in Nutrition.

When you eat fish rich in omega-3 fatty acids, you may delay cognitive decline and boost emotional stability, according to an article published in Senior Lifestyle.

An Alzheimer's Research UK study found that participants with diets rich in omega-3 fatty acids also had healthier brain architecture.

Anthocyanin, found in blueberries, is a vital vitamin.

What are the benefits?

According to dietitian Joyce Prescott from the Cleveland Clinic, studies indicate that flavonoids, nutrients found in plants, are highly potent and could account for the positive effects observed in individuals following plant-based diets. 

In part, we attribute this to their antioxidant qualities. Strawberries, raspberries, and other berries, as well as purple vegetables, contain anthocyanins.

Eggs

Crucial vitamins and minerals include choline, lutein, and tryptophan.

What are the benefits?

Eggs, which have a bad reputation due to their cholesterol content, really contain nutrients that support cognitive growth and enhance both memory and motor skills.

The Journal of Nutritional Science reported a study in which

 2021 found that adults with higher levels of a nutrient called choline performed better on tasks that required thinking quickly, remembering information, and using hand-eye coordination.

Chocolate, Black

According to Harvard Health, Dr. Tian-Shin Yeh noted that "Flavonoids have been suggested in specific research to have neuroprotective properties." Animal studies have shown flavonol can reduce plaque buildup and enhance cerebral blood flow.

According to Yeh, "what is good for the cardiovascular system is also good for the brain," and "some studies found flavonoid intake is inversely related to cardiovascular disease."

Flavonoids and vitamin C are two of the most vital components in oranges.

According to Longevity Technology, vitamin C "plays a role in making myelin, a fatty material. It quickens the pace at which the brain's electrical signals travel, which improves cognitive performance. 

They also discussed studies suggesting vitamin C aids in the formation of neurons.

Greens like spinach and other leafy greens

Crucial nutrients: Folate is a B vitamin.

What are the benefits?

According to Taste of Home, the B vitamin folate helps lower homocysteine levels. The amino acid homocysteine causes blood clots and is neurotoxic. Broccoli, Brussels sprouts, kale, peas, and kidney beans are good sources of folate because they are green vegetables.

Omega-3 fatty acid (alpha-linolenic acid) is a vital nutrient, and walnuts are a great source.

What are the benefits?

Ala and omega-3 fatty acids are associated with lower blood pressure and cleaner arteries, which is good news for the cardiovascular system and the brain. 

The Harvard paper also cited a UCLA study that found a connection between walnuts and "improved cognitive test scores."

The amino acid glycine is one of the most vital components in bone broth.

According to Owl Venice, the amino acid glycine promotes enhanced memory, less tension, and heightened consciousness. 

Glycine, a "neurotransmitter that can stimulate or quiet the brain," gives users better command over their daytime alertness and relaxation at night.

Turmerone, found in turmeric, is a vital vitamin

According to Alzheimers.org, turmerone has the potential to aid in the treatment of disorders like Alzheimer's, in which the brain deteriorates due to a lack of new cell formation. 

Studies in mice suggested a link between curcumin, one of the components of turmerone, and a decrease in oxidative stress and inflammation.

Coconut oil. 

MCT oil is an essential nutrient.

Those with or at risk for memory loss may benefit from this fatty acid because it "creates ketone bodies, which act as an energy source in the brain."

As a bonus, coconut oil "helps with several brain disorders like Alzheimer's and epilepsy," according to Nutrition.

Whole Grains

Complex carbohydrates are an essential dietary component.

The Cleveland Clinic has found a link between excessive sugar consumption and accelerated aging of the brain. 

A specialist in memory and brain health named Babak Tousi once said, "White bread readily converts to sugar in the body after consumption."

Undoubtedly, "whole-grain bread does not." He said, "Avoid foods that release sugar into your bloodstream extremely quickly. 

Complex carbohydrates, such as whole grains, provide health benefits because their digestion results in a gradual release of sugar into the bloodstream.

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