The brain is the control center of the body, influencing thoughts, memory, and other crucial functions.
Maintaining a healthy and sharp brain depends not only on lifestyle but also heavily on diet.
According to Dr. Uma Naidoo, a neuroscientist and nutrition expert at Harvard University, eating a balanced and nutrient-rich diet is key to improving brain health. It’s also advisable not to go grocery shopping when hungry, as it can lead to unhealthy food choices.
Dr. Naidoo recommends the “Brain Food” method to help people remember the most important foods for central nervous system health:
1. Berries and Beans
Berries are excellent for brain health (Image: Tú Anh).
Berries like blueberries, strawberries, and cranberries are rich in antioxidants, protecting the brain from oxidative stress. Beans such as soybeans, green beans, and lentils provide nutrient-dense plant proteins and can be easily incorporated into meals or appetizers.
2. Rainbow-Colored Fruits and Vegetables
Incorporating a variety of colorful vegetables ensures you get the best nutrients for brain health. Leafy greens like spinach and kale enhance memory. Fruits such as apples, pineapple, kiwi, and oranges provide vitamin C, which helps protect the brain from free radicals. However, limit consumption of sweet fruits like grapes and mangoes.
3. Antioxidants
Dark chocolate is an excellent source of antioxidants, promoting better brain function and reducing the risk of memory decline, provided it contains minimal sugar.
4. Lean Proteins and Plant-Based Proteins
Chicken, seafood, eggs, and grass-fed beef are great sources of protein and amino acids for the brain. For plant-based proteins, consider tofu, tempeh, and lentils. If needed, add a bit of spice for flavor.
5. Seeds
Flaxseeds, chia seeds, and hemp seeds contain omega-3s and healthy oils that boost brain clarity and provide essential minerals like selenium. Experts recommend consuming about 1/4 cup of seeds daily.
6. Fiber-Rich and Fermented Foods
Kimchi is beneficial for both brain and digestive health (Image: Getty).
Fiber plays a vital role in gut health, maintaining balanced weight, and reducing inflammation. Good options include artichokes, buckwheat, soybeans, berries, and apples.
Fermented foods like kefir, miso, and kimchi balance gut bacteria, benefiting the brain and reducing inflammation.
7. Oils
While saturated fats and unhealthy oils should be limited, incorporating olive oil and fatty fish can be beneficial. However, use them in moderation due to their high calorie content.
8. Omega-3 Rich Foods
Omega-3 fatty acids are crucial for brain function. They are found in salmon, mackerel, tuna, chia seeds, Brussels sprouts, walnuts, and flaxseeds.
9. Dairy Products
Yogurt and kefir are good for gut and brain health. Grass-fed animal products are even better. However, consult a doctor if you have conditions like ADHD before consuming dairy.
10. Spices
Spices add flavor without calories and offer numerous benefits for brain health. Turmeric, black pepper, saffron, red pepper, chili, and thyme can act as protective agents for the brain, reducing inflammation and supporting cognitive function.
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