Foods to Consume for Brain Health

Human beings are affected by the environmental and psychological changes of the environment they live in. In addition to the genetic structure, these factors, which undergo changes, shape cognitive functions.

The act of consciously obtaining the nutrients necessary for the survival of all living things is defined as nutrition.

Maintaining body functions and brain network organization are directly related to nutrition. For this reason, consuming brain-friendly foods makes brain functions more functional. So what are brain-friendly foods and how do they affect our brain?

9 Brain-Friendly Foods

1- Avocado

It is a rich source of fiber, minerals and antioxidants. It is the fruit with the highest protein and lowest fat content. It has a creamy texture and soft taste. It is protective against many diseases in terms of nutrient content. It has a probiotic effect. It is a nutrient storehouse that keeps blood sugar stable and increases cognitive functions such as focusing. It also protects eye health, supports heart health and brightens the skin.

2- Walnut

Because of its shape resembling the brain, it is the most well-known nut with brain benefits. It is a source of Omega 3 and has an intense antioxidant effect. It contains many beneficial fats, minerals and vitamins. It is protective against cancer, aging and neurodegenerative diseases. Thanks to the melatonin it contains, it regulates sleep, strengthens the immune system and improves brain health. Walnuts are known as an antidote to cholesterol when consumed adequately and regularly. Walnut juice is as useful as the walnut itself. Experts recommend drinking walnut juice on an empty stomach and consuming an average of 5 walnuts daily.

3- Blueberries

Blueberries, which have a sweet and sour taste with a woody structure, are very rich in vitamins A, C, E, K, P. It is known as an antioxidant store. It is good for memory with the gallic acid it contains, protects the brain from stress and strengthens immunity. Thanks to its vitamins C and E content, it has protective properties against infection and viral effects. Thanks to its high fiber content, it has the ability to keep you full for a long time. Experts recommend consuming an average of 100 g daily.

4- Broccoli

It is a brain-friendly winter vegetable with its high fiber content. Thanks to the sulforaphane it contains, it supports the formation of new cells in the brain. Broccoli containing vitamin K and choline is protective against cancer. It has antioxidant content. It strengthens the digestive system, reduces the risk of diabetes and supports the brain and nervous system. Since it has high nutritional value, it gives a feeling of satiety for a long time. While vitamins A and C in its content increase immunity, vitamin B strengthens hair follicles. It is also an anti-stress and anti-tension agent.

5- Salmon

Salmon is one of the most nutrient-rich brain-friendly foods. It is a source of omega 3. Thanks to its high protein content, it supports bone and heart development. It has anti-inflammatory effect. It relieves swelling and inflammation. It is especially protective against stomach, intestinal and pancreatic cancers. The best time to consume salmon is spring. Experts recommend consuming fish 2 times a week.

6- Turmeric

It is a spice rich in curcumin, known as a natural anti-depressant. It is a slightly bitter powder with a yellow orange color. It is a source of antioxidants in terms of nutrient content. It is protective against bone diseases and cancer. It provides dopamine and serotonin production. It increases the oxygen intake of the brain, strengthens the immune system and protects against neurological diseases. It is recommended to consume 1 tablespoon of turmeric daily.

7- Beetroot

Beetroot, which can be grown in all seasons, is a food low in fat and high in protein. It can be consumed with its leaves and root. The leaves are bitter and the root is sweet. Betalain, which gives the beet its red color, is protective against chronic diseases and cancer. Thanks to the minerals it contains, it regulates blood flow and improves mental functions. It also supports heart health and is soothing against stress.

8- Eggs

The egg, which is a source of protein, is a very rich natural nutrient in terms of brain development. It is known as a super food. It is the most useful food after breast milk. It contains many vitamins and minerals such as A, B5, B12, D, E, K. It provides positive effects on mental activities such as memory and concentration. Experts say that it is beneficial to consume up to 3 pieces a day.

9- Cocoa

The flavanols contained in cocoa have a protective effect against the functions of the heart and brain. It contains high amounts of antioxidants and magnesium. It is effective in reducing vascular blockages and bone development. Intense cocoa or bitter cocoa is effective against weakness and fatigue. It secretes happiness hormone and gives a feeling of satiety for a long time. The daily consumption amount should be considered.

Consequently..

Current research shows that proper nutrition has an impact on brain and behavioral functions. The negative effects of factors such as stress and anxiety on our brains also reduce learning performance. For this reason, nutrition is one of the most important factors in protecting our brain health. Nutritional adequacy also increases life expectancy.

To learn more about the effects of adequate and proper nutrition on behavioral relationships, please see Prof. Dr. Sultan Tarlacı;'' Nutrition improves learning.''