5 Foods To Eat & 5 Foods To Avoid For Good Brain Health

One of the most important organs in the body is the brain. Supports all body processes including heartbeat and breathing. This is why maintaining a balanced diet can help maximize brain function.

Some foods are bad for your brain because they affect your memory and mood, and increase your risk of dementia. It can increase your ability to perform certain mental functions. Keep reading as we share our list of the best and worst foods for brain health.

Best Foods for the Brain:

1. Avocado

Avocados contain both vitamin K and folic acid, which help prevent blood clots from forming in the brain (preventing stroke) and help strengthen brain processes related to memory and concentration. These green powerhouses are packed with monounsaturated fats, the “good” kind of fat, which have been shown to slow the rate of cognitive decline and maintain stable blood sugar levels. increase.

2. Cruciferous vegetables

Broccoli, along with closely related vegetables such as cauliflower, kale and Brussels sprouts, is one of the best foods for brain health due to its high levels of vitamin K and choline that support memory function. It also contains several phytonutrients that protect brain tissue from oxidative damage.

3. Olive oil

Powerful polyphenol antioxidants and beneficial monounsaturated fats make real extra virgin olive oil one of the best meals for your brain. It is an important component of the MIND diet, which is related to the Mediterranean diet, and studies have linked both diets to improved cognition in older adults.

4. Dark chocolate

Chocolate is rich in flavonols, which have anti-inflammatory and antioxidant properties. Studies show that cocoa boosts cerebral blood flow and oxygenation while reducing blood pressure and oxidative stress in the brain and heart. As a general guideline, the darker the chocolate, the better.

5. Coconut oil

With so many uses, coconut oil can be used for just about anything. Additionally, it fights harmful bacteria that reside in the stomach and may help with age-related memory loss.

Worst Foods For Your Brain:

1. Foods high in sugar

Drinks with strong sweetness should be avoided. Drinking them raises blood sugar levels and increases the risk of heart disease and type 2 diabetes. Both diseases have a history of adversely affecting the brain. Excessive sugar intake can also increase insulin resistance in the brain, which can adversely affect learning, memory, and neuronal development.

2. Trans fat

Animals naturally contain this type of unsaturated fat, and it is also processed into foods such as frosting, margarine, and hydrogenated vegetable oils. Brain productivity and neuronal activity are slowed by trans fat-associated inflammation. Omega-3 fatty acids, which are great for brain health and cell growth, should be included in your diet.

3. Alcohol

It’s okay to enjoy an occasional beer or glass of wine, but excessive alcohol consumption is detrimental to your physical and mental health. increase. Long-term exposure can cause visual impairment, disorientation, and memory loss.

4. Refined carbohydrates

Foods made with white flour may contain processed grains. Due to its high glycemic index, it is easily absorbed by the body. They also typically lead to elevated blood sugar and insulin levels, affecting memory development in adults. directly affected.

5. Artificial Sweeteners

Aspartame is commonly found in diet sodas and other sugar-free products. Contains phenylalanine, an amino acid that crosses the blood-brain barrier and interferes with neurotransmitters. Because of this, your brain is more vulnerable to the physiological stress that free radicals generate.

Food has a huge impact on brain health, so be careful what you eat.

Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion. Always consult a professional or family doctor for more information. NDTV is not responsible for this information.