Nutrition is crucial for the development of our health, and it’s vital that we pay attention to whether the foods we consume are actually meeting our nutritional requirements. Of the many organs we have, the brain requires specific components for its development.
Discussed below are some of the most important compounds and their food sources needed for good brain health.
Omega-3 fatty acids
Omega-3 is usually the first key component to show up in anyone’s research for good brain foods, and rightly so. It is one of the healthy fats responsible for boosting memory. It is present in large quantities in fatty fish such as salmon and sardines, as well as locally abundant fishes like hilsa, mola, and pangas.
This component is not only essential for boosting memory but also helps slow down cognitive decline and memory loss in elderly people.
Vitamin K and Folate
Folate is a B9 vitamin responsible for producing neurotransmitters like dopamine and serotonin, which affect a person’s various moods, while Vitamin K supports optimal blood flow to the brain.
Both these compounds are found in large amounts in leafy green vegetables. These leafy greens help stabilise mood swings, especially in young people, and support increased mental clarity. For adults and elderly people, vitamin K also helps improve cognitive function and protect against minor forms of dementia.
Antioxidants
While antioxidants are widely known for their various health benefits, it may come as a surprise to learn how vital their role in brain health is.
Citrus fruits like oranges, which are rich in antioxidants, protect the brain against “oxidative stress”, something which increases memory loss and brain fog. A higher intake of antioxidants can help prevent diseases linked to memory loss in the elderly, while for younger people, it improves memory and the ability to focus.
Vitamin E
Nuts are quite popular in the list of good brain foods, possibly because informally, they can be termed as a “nutrient package”. Nuts such as walnuts, cashews, Brazil nuts, and almonds contain high concentrations of Vitamin E as well as Omega-3s.
While omega-3s help with many brain functions, vitamin E is what helps the neurons (brain cells) use that Omega-3. Vitamin E itself is also an antioxidant, so it carries other benefits too.
That is why nuts should be consumed regularly by all age groups, as they help with sharper memory, better ability to focus and prevent cognitive decline.
Choline
Unknown to many, choline is a very important component present in every body cell, responsible for making the neurotransmitter “acetylcholine,” which impacts learning and memory. The best source for choline is eggs, especially the yolk, which contains high amounts of this component.
Including eggs in the diet regularly has many benefits, but specifically for the brain, the intake of choline helps with faster information processing, greater memory support and also protects against cognitive decline. Eggs should therefore be consumed by all age groups unless medically advised otherwise, due to specific medical conditions.
While many of these foods have overlaps in the benefits they provide, each of them can contribute to brain health through different compounds, which are equally crucial to maintain a healthy brain and aid its development.