10 Food items that you must include in your diet chart for a Healthy Brain!

 

Brain is the most important part of human body. It controls various functions such as controlling thoughts, memory, emotions, touch, skills, vision, breathing, temperature, hunger and every process that regulates the human body. As it plays a vital role in major body functions, it becomes rather complex as well. If not taken proper care of it, then your whole body can get affected. Therefore, in today’s hectic lifestyle where people are undergoing in a lot of stress due to personal and professional life, paying attention to the mental health becomes very important, and the best way to take care of it is to provide it proper nutrition, so that it will gain enough energy to tackle all the problems. In this article you will find out about the 10 best food items which plays an efficient role in maintaining brain’s health.

1- Turmeric

Turmeric comes from the root of Curcuma longa; it is a commonly used spice in the daily food items. Turmeric has been known for its various benefits since ages, one such benefit of it is to boost the mental health. Turmeric has been shown to stimulate stem cells to make new brain cells; it also helps in improving memory power and attention. It boosts levels of the brain hormone BDNF, which increases the growth of new neurons and is proven to be helpful in fighting the various degenerative processes in the brain. Turmeric can be consumed as a spice added to food such as soups, lentils, rice or vegetables. It also can be taken with milk, which may boost your physical health as well.

2- Broccoli

Broccoli is an edible green plant in the cabbage family whose large flowering head and leaves are commonly eaten as a vegetable. Being rich in compounds called Glucosinolates, broccoli is proven to be excellent for mental health. It may reduce oxidative stress and lower the risk of neurodegenerative diseases in the brain system. As broccoli contains a variety of minerals and vitamins, it has the potential to reduce the depressive symptoms. Hence, this super food must be included in your diet chart for a healthy brain and nervous system.

3- Pumpkin seeds

A pumpkin seed is the edible seed of a pumpkin or certain other cultivars of squash. Being highly nutritious and packed with powerful antioxidants, eating them can solve dietary deficiencies and it may protect you from various mental health problems. Richer in zinc than many other seeds, pumpkin seeds provide this valuable mineral which plays a vital role in boosting the memory power and thinking skills in brain. Pumpkin seeds are also full of stress-busting magnesium, B vitamins and tryptophan, thus they help one to regulate his or her mood swings as well.

4- Dark Chocolate

Dark chocolate is a form of chocolate containing cocoa solids and butter. Being rich in the antioxidants and minerals it also plays a crucial role in regulating the mood as it boosts the production of feel-good chemicals called endorphins. It also reduces the negative effects of stress and may also help to ease the anxiety. Various recent surveys done on the people have found that those who ate dark chocolate in the prior 48 hours were 70 percent less likely to report the cases of depression, anxiety and other mental health issues.

5- Nuts

Nuts are actually fruits consisting of a hard or tough nutshell protecting a kernel which is usually edible. They are dry, single-seeded fruits that have high oil content, they are thus considered as very healthy and a good source of protein and healthy fats. Nuts like walnuts, almonds, and pistachios are considered best for the brain. Walnuts contain high omega-3 fatty acids, which are essential for a healthy nervous system whereas almonds are rich in magnesium, which helps to reduce stress and anxiety; pistachios on the other side are proven to be helpful in boosting brain power and concentration.

6- Yogurt

Yogurt is a dairy product made by the fermentation of milk with a bacterial yogurt culture. It is known to provide a good amount of protein and calcium in the body. However, yogurt is equally beneficial for the mental health as well, several studies have proven that fermented foods like yogurt might protect functioning of the brain; it helps in improving memory and slowing cognitive decline. Yogurt can also reduce the risk of depression by increasing serotonin.

7- Tomatoes

The tomato is the edible berry of the plant Solanum lycopersicum, labeled as a vegetable for the nutritional purposes, tomatoes are considered as a good source of vitamin C. As tomatoes contain high amount of lycopene, an antioxidant which helps in repairing damaged brain cells and reducing stress, they are considered as super food to fight with diseases such as depression and anxiety. Thus, the experts also advise to eat tomatoes at least twice a week to help with symptoms of various mental health issues.

8- Avocados

The avocado is a medium-sized, evergreen tree in the laurel family; it is a fruit that belongs to the family of lauraceae. Avocados are considered as an excellent source of vitamins C, E, K, and B6. Moreover, avocados also contains high amount of tryptophan, which is an amino acid that has a powerful impact on mood and mental health. Eating Avocados may help in balancing hormones and aids in serotonin production. Avocados are also rich in stress-relieving B vitamins and heart-healthy fat that may help to lessen anxiety symptoms.

9- Milk

Milk, a white liquid food produced by the mammary glands of mammals, is considered as the primary source of nutrition for almost every young mammal. Milk is packed with important nutrients like calcium, phosphorus, B vitamins, potassium, protein and vitamin D. Milk is also essential for the growth and maintenance of all tissues in the body, including the brain. It also provides the body with the amino acids that are needed for making neurotransmitters like serotonin and dopamine, essential for a good mental health.

10- Cheese

Cheese is a widely used dairy product produced in wide ranges of flavors, textures, and forms. It is a great source of protein and calcium. Surveys have concluded that those who included cheese in their diets consistently scored higher in cognitive tests and have better memory power. One of the many amino acids cheese contains is called Tyrosine, which is associated with the improving alertness, attention and focus. Eating cheese also triggers a release of dopamine, known for regulating mood of a person. Thus, by including cheese in your diet, you can avoid various brain related disorders.