Our brain is definitely the most amazing organ of our body. It is able to control our memory, emotion, thought, motor skills, vision, breathing, temperature, hunger, and every process that regulates our body.
While the brain makes up just 2% of a person's total body weight, it requires 20% of our daily intake of calories, which means it needs plenty of good fuel in order to maintain concentration throughout the day. Certain nutrients are required for the brain to stay healthy. For example, Omega-3 fatty acids help support blood flow in the brain, which is important for memory function and lowers the risks of brain aging and neurodegenerative disorders, such as Alzheimer’s disease. Here are the 7 best foods for your brain health:
Egg yolk is rich in lecithin and vitelline, which plays an important role in the development of nerves that help to promote brain development and improve memory. Choline in egg yolk is used by nerves in the body to produce acetylcholine. Clinical experiments have confirmed that acetylcholine can activate the brain's memory and learning ability to help prevent dementia (J Neurochem. 2017 Aug; 142(Suppl 2): 111–121). It is recommended to eat 1–2 eggs a day depending on how much dietary cholesterol is in your daily diet for most healthy adults. If you have high cholesterol or risk of heart disease, it will be good to eat no more than 4–5 eggs per week.
2. Pumpkin seeds
Pumpkin seeds contain powerful antioxidants like Vitamin E and carotenoids that can help in reducing inflammation, and protect the body and brain from free-radical damage. They’re also an excellent source of magnesium, copper, iron and zinc, all of which are important minerals for brain health.
- Zinc is very important for neural signaling. Zinc deficiency has often been linked to many neurological conditions, including Alzheimer’s disease, depression, and Parkinson’s disease.
- Magnesium is essential for learning and memory. Low magnesium levels may cause neurological diseases, including migraine, depression, and epilepsy.
- Copper is used to helping with control nerve signals. The deficiency of copper might increase the risk of neurodegenerative diseases.
- Iron deficiency is often characterized by brain fog and impaired brain function.
3. Fatty Fish
Salmon, sardines, tuna and other deep-sea fish are rich in Omega-3 fatty acids, which are about 10 times higher than meat. Omega-3 plays an important role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline. In addition, marine fish also contains DHA unsaturated fatty acid, which is the most important component to support your brain and neurological function.
Turmeric, easily identifiable as the dark-yellow spice that is most commonly found in curry powder. It has a number of benefits for the brain. And curcumin is the active ingredient in turmeric that has strong anti-inflammatory and antioxidant benefits. Curcumin is a potent antioxidant and anti-inflammatory compound that may improve memory, reduce depression, and aid in the growth of new brain cells.
Blueberries and other darker berries contain anthocyanins, which is a group of plant compounds with anti-inflammatory and antioxidant properties. Therefore, it helps reduce the risk of brain aging and neurodegenerative disease. Furthermore, some of the antioxidants in blueberries have been found to accumulate in the brain and help to improve communication between brain cells.
In addition to being a low-calorie source of dietary fiber, broccoli may also benefit the brain. Broccoli is rich in compounds called glucosinolates, which upon being broken down by the body, produces isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases. Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost brain health.
7. Dark chocolate
Dark chocolate and cocoa powder are rich in a few brain-boosting compounds, including flavonoids, caffeine, and antioxidants. Dark chocolate typically has a cocoa content of 70% or higher. The same benefits cannot be seen with regular milk chocolate, which contains only between 10–50% cocoa. Flavonoids are a group of antioxidant plant compounds. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers believe that these compounds may enhance memory and also help slow down age-related mental decline.
You may like to consider below natural health supplements to enhance your brain health and memory:
Suitable for Kids:
LABO Nutrition Kids Brain and Bone Burstlets
Kids Brain & Bones Burstlets is an ultra-concentrated 76% DHA chewable burstlet with an enjoyable natural orange flavour that caters to children’s tastebuds. Each burstlet offers a functional dosage of 380 mg DHA (from 400 mg omega-3). This pharmaceutical grade fish oil offers omega-3 in super-absorbable rTG form (70% more absorbable & bioavailable than ethyl ester form), which helps close the DHA gap for children who may be picky with their food. Each burstlet also contains vitamin D3 and vitamin K2, which are crucial for optimal bone growth and development during the growing years. Just 1 burstlet a day not only boost mental sharpness and focus, but also supports healthy bone growth during their growing years. It is safe for long-term consumption and highly recommended for toddlers and even adolescents or adults who have difficulty swallowing larger fish oil softgels.
Suitable for Adults:
LABO Nutrition OmaxPure DHA76
OmaxPure DHA76 is an ultra-concentrated fish oil with 76% DHA. Each softgel offers 1250 mg ultra-concentrated fish oil. Within which 1000 mg is omega-3 fatty acids with 950 mg DHA content. Each OmaxPure DHA76 softgel offers omega-3 fatty acids (with 76% DHA) in a super-absorbable re-esterified triglyceride (rTG) form. rTG form is found to be 70% more absorbable & bioavailable than ethyl ester (EE) form, which is the most typical form found in most fish oil supplements. This Japan-made pharmaceutical grade DHA fish oil would easily fulfil the daily DHA requirement to support optimal cognitive function (including sharper memory, mental clarity), healthy vision, emotional support and prenatal wellness.
Suitable for Adults/Elderly:
LABO Nutrition NeuroREGAIN
NeuroREGAIN is a high potency brain health formula containing high purity and quality scallop-derived plasmalogens developed by a panel of university researchers and scientists in Japan. Scallop-derived plasmalogens are proven to protect brain cells from oxidation stress and manage the formation of amyloid plaques which are responsible for cognitive decline. They also support neurogenesis (birth of nerve cells), healthy memory, and cognitive functions. NeuroREGAIN is recommended for adults, especially those who, have brain health concerns or are experiencing early stage memory loss, poor memory and mental clarity.