If you want to enhance your brainpower one of the smartest decisions you can make is to consume a greater amount of unprocessed whole foods. Real foods are packed with vitamins, minerals, antioxidants and a numerous other phytochemicals that nourish your brain cells and even grow new ones. Here are the top seven foods for your brain:
It is a yellow spice that is frequently used in curry. It contains the anti-inflammatory antioxidant curcumin. Curcumin has the capability to cross your blood-brain barrier. It is one reason why it holds promise as a neuro protective agent in a wide range of neurological disorders. It has been proven by researchers that it inhibits the accumulation of destructive beta amyloids in the brain of Alzheimer’s patients, and also break up existing plaques.
It has also been seen to enhance memory and stimulate the production of new brain cells. This process is known as neurogenesis. Moreover, animal researchers suggests another bioactive compound in turmeric called aromatic-turmerone. It can bring a rise in neural stem cell growth in the brain. Evidence shows that with certain concetrations, it can boost growth by as much as 80%. Neural stem cells differentiate into neurons and play an important role in self repair. Findings of this research indicate that aromatic aromatic-turmerone could aid in the recovery of brain function and neurodegenerative diseases such as Alzheimer’s and stroke (provided the effect also applies to humans). A note to mention, some curry powders may contain very little curcumin compared to straight turmeric powder so choose the latter for the best health benefits.
The omega-3 fats found in wild Alaskan salmon help combat inflammation throughout your body. This includes in your brain and offer numerous protections to your brain cells. A research shows that older women with the highest levels of omega-3 fats had better preservation of their brain as they aged. This might indicate that they would sustain a better brain function for an extra year or two.
A research was done on boys consuming omega-3 supplement. There were significant increases in the activation of the dorsolateral prefrontal cortex part of the brain. This is an area of your brain that is associated with working memory. They also noted changes in other parts of the brain. This includes the occipital cortex. the visual processing center and the cerebellar cortex, which plays a role in motor control. You can obtain omega-3 fats in therapeutic doses by taking a supplement like krill oil. Or a food source from wild alaskan salmon along with sardines and anchovies is one of the best!
Broccoli and cauliflower are great sources of choline, which is a vitamin-B that recognized for its role in brain development. Choline intake while being pregnant can supercharge the brain activity of animals in utero. Indicating that it may boost cognitive function, improve learning, and memory and even get rid of age-related memory decline. Broccoli gives additional benefits as well including the anti-inflammatory flavonoid control and 3 glucose. It stimulates phytonutrients that work together to support your body’s detoxification processes.
They are great sources of plant-based omega-3 fats, natural phytosterols and antioxidants. Walnuts have been shown to reverse brain aging in older rats. DHA in particular is a type of omega-3 fat that has been found to enhance brain function and even promote brain healing. Although it’s more plentiful in animal-based omega-3 sources like krill and wild alaskan salmon as compared to walnuts. Walnuts have numerous other neuroprotective compounds as well including vitamin E, folate, melatonin and antioxidants that lend even more brain benefits. Research shows walnut consumption may support brain health by increasing inferential reasoning and young adults. For example, another study found that consuming high antioxidant foods like walnuts can decrease the enhanced vulnerability to oxidative stress that occurs in aging, increase health span and also improve cognitive and motor function.
Celery has a high source of luteolin. It is plant compound that may assist in reducing inflammation in your brain, which is the main cause of neuro-degeneration. Luteolin has also been linked with lower rates of age-related memory loss in mice. When older mice fed with luteolin-supplemented diet scored more superior on learning and memory tasks. Besides celery, peppers and carrots are also great sources of luteolin.
The main fuel required by your brain for energy is glucose. However your brain is able to run on more than a single type of fuel, one being ketones. Ketone bodies or ketoacids ketones are what your body produces when it converts fat as opposed to glucose into energy. Medium Chain Triglycerides (MCT) found in coconut oil are wonderful source of ketone bodies. Coconut oil has about as high 66 percent.
MCT go directly to your liver which naturally converts the oil into ketones. Your liver then immediately releases the ketones into your bloodstream. Then it is transported to your brain to be readily used as fuel. Ketone bodies may actually help restore and renew neurons and nerve function in your brain even after damage has set. Therapeutic levels of MCTs have been studied at 20 grams in a day. According to research, around 2 tablespoons of coconut oil would supply you with the equal of 20 grams of MCT. This is specified as either a preemptive measure against degenerative neurological diseases or as a cure for an already established case.
It contains antioxidants and other phytochemicals. These elements connects to developments in learning, thinking and memory in addition to reductions in neurodegenerative oxidative stress. They are also generally low in fructose in comparison to other fruits. This makes them one of the healthier fruits obtainable. High anthocyanin and antioxidant content can guard against Alzheimer’s and other neurological diseases. It further reduce some of the effects of a poor diet, for instance high blood pressure systemic inflammation. Recent research , blueberries can reduce the pro-inflammatory effects of a poor diet and prevent high blood pressure. This could be a great advantage for your brain health, as well herbs for brain power and fighting dementia.
Including herbs like parsley and thyme to your diet may lead you to boost your brainpower, due to apigenin. Apigenin is a flavonoid that can be found in many herbs, such as parsley, thyme, chamomile, and some other plants like celery and other vegetables. When researchers applied apigenin to human stem cells in a petri dish, something spectacular took place after 25 days later. The stem cells had turned into neurons, an effect that didn’t occur without apigenin. The synapses, or connections between neurons, were also full of strength and more sophisticated which is very important for memory consolidation, learning, and overall brain function.
Ashwagandha for your brain is another lesser-known herb, at least in the United States. It is a small evergreen perennial herb that has been a part of India’s Ayurvedic medical system. It is generally seen as an herb for stress reduction and improved energy and vitality. Researchers have conducted studies on mice that suggests that ashwagandha extract may reverse memory loss. Further to that it can improve cognitive abilities in those with.
Alzheimer’s disease. Mice with Alzheimer’s were unable to learn or retain what they learned. But after receiving ashwagandha for 20 days this improved significantly after 30 days. The behavior of the mice went back to normal. Researchers reported a reduction in amyloid plaques along with tangles of nerve fibers. This contribute to the degradation of the wiring of brain cells and improved cognitive abilities rather than impacting the brain directly. Researchers found that the herb worked by boosting a protein in the liver. It enters the bloodstream and helps clear amyloid from the brain. Researchers came to the conclusion that the remarkable therapeutic effect of ashwagandha reverses the behavioral deficits in pathology seen in Alzheimer’s disease models.
American ginseng is a useful herb that has been connected to improved mental performance. It was found to improve working memory and mood in both young individuals and middle-aged adults. Another study revealed robust working memory enhancement following administration of American ginseng. Green tea presents promise for brain protection. A study was done on Alzheimer’s and Parkinson’s diseases with a group of people. Those who drank green tea one to six days weekly had less mental decline than those who didn’t drink it.