What to eat for brain health: Add these superfoods to your daily diet
What to eat for brain health: From the omega-3 in fish to the antioxidants in berries, each bite helps our brains stay healthy and strong. Next time you enjoy some dark chocolate or a handful of nuts, remember—you're not just feeding your body; you're fueling the incredible power of your mind.
These foods aren't just a wishful idea; they're like tools that can help our brains work their best. So, whether it's fruits, veggies, whole grains, or nuts, these are the foods that can give our brains the nourishment they need to be the chief conductors of our busy lives. Let’s take a look at 11 such superfoods and why they are important to be included in the diet (Image: Canva)
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Oily fish: They are rich in omega-3 fatty acids, which are like good friends to our brains. Omega-3s help strengthen the walls around our brain cells, called neurons. In a study from 2017, people who had more omega-3s in their bodies had better blood flow in their brains. This is important for our brains to work well. So, when you enjoy a delicious salmon dish or treat yourself to some mackerel, remember that you're giving your brain a healthy boost, says Bengaluru-based nutritionist Abhishek Kadam (Image: Canva)
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Dark chocolate: Cocoa, the special ingredient in chocolate, has flavonoids—these are like antioxidants that fight against things that can harm our brains. So, when you enjoy dark chocolate, know that you're giving your brain a tasty treat that can make it work better (Image: Canva)
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Berries: Strawberries, blackberries, and blueberries are like tiny warriors for our brains. They have antioxidants that protect our brains from inflammation and stress. These antioxidants help brain cells communicate better, stay flexible, and fight off cognitive decline as we get older, says Kadam (Image: Canva)
Nuts and seeds: Imagine nuts and seeds as treasure chests full of good things for our brains. They have omega-3s and more antioxidants. Studies show that older adults who eat more nuts have better brain function. Vitamin E, found in sunflower seeds, almonds, and hazelnuts, protects our brains from stress as we age (Image: Canva)
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Whole grains: Brown rice, barley, and oatmeal are rich in vitamin E, which our brains love. Vitamin E protects our brain cells from stress. As we get older, this protection becomes even more important (Image: Canva)
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Coffee: Many of us enjoy coffee in the morning. The caffeine in coffee helps us stay awake by blocking a sleepy substance called adenosine. Coffee also has antioxidants that keep our brains healthy, reducing the risk of problems as we age (Image: Canva)
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Avocados: The healthy fats in avocados help the body fight high blood pressure, which can harm our brains. By keeping blood pressure in check, avocados support our brain health (Image: Canva)
Peanuts: They are packed with good things for our brains like unsaturated fats, protein, vitamin E, and resveratrol. Resveratrol is an antioxidant that might protect against diseases like Alzheimer's and Parkinson's (Image: Canva)
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Eggs: Eggs are a great brain food, especially for breakfast. They have B vitamins like B-6, B-12, and folic acid, which can help our brains stay healthy and sharp (Image: Canva)
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Broccoli and kale: These green veggies are like giants for our brains. They have compounds that reduce stress on our brains and keep them healthy. Plus, they're loaded with vitamin C and more antioxidants to fight cognitive decline, says Kadam (Image: Canva)
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Soy products: Soy products like tofu and soy milk are rich in polyphenols. Two types, daidzein and genistein, act as antioxidants that protect our brains from damage and might improve our thinking abilities (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
