The foods you eat play a vital role in your brain health. You can boost your brain health, memory, and alertness by including a variety of foods in your diet, which can help reduce the risk of age-related neurodegenerative diseases, such as dementia and Alzheimer’s disease. In the following lines, “Dalili Medical” reviews the best foods to eat daily to maintain brain health.

What is the only food that the brain needs?

 

It is important to know that glucose is the only food source that the brain relies on for energy. However, excessive glucose intake can lead to negative effects, as high blood sugar levels cause symptoms such as irritability, mood swings, fatigue, and what is known as brain fog.

What are the nutrients that promote brain health?

 

There are a group of nutrients that support brain functions and help slow its deterioration, the most prominent of which are a group of vitamins, such as vitamins B1, B6, B12, vitamin C, and vitamin E, which are found in many foods as follows:

- Vitamin B1 is found in abundance in foods such as brown rice, egg yolks, fish, and soybeans.

- It is recommended to consume vitamin B6 through eggs, meat, rice germ, corn, and bananas.

- Vitamin B12 supports nerve functions, improves short-term memory, and reduces the risk of Alzheimer's disease in the elderly by up to four times. It can be obtained from eggs, dairy products, and low-fat meats.

- Vitamin C helps fight free radicals.

Facts about the human brain**

The human brain consists of 75% water, so keeping the body hydrated helps improve brain function.

The brain continues to grow until a person reaches the age of 18.

Headaches occur as a result of chemical reactions within the brain.

The brain contains about one hundred billion nerve cells.

High cholesterol levels can negatively affect brain health.

What vitamin affects memory and concentration?

Vitamin D: May play a role in enhancing cognitive health.

**Best foods for brain health**

There are many foods that contribute to enhancing brain health, the most prominent of which are:

. **Berries** Berries of various types, such as raspberries, blueberries, and strawberries, are important fruits on the list of foods that are beneficial to the brain, due to their content of flavonoids and antioxidants.

The antioxidants found in berries provide many benefits to the brain, including:

- Reducing inflammation and oxidative stress.

- Enhancing communication between brain cells.

- Increasing the flexibility of brain cells.

- Improving memory strength and learning ability.

**. Fatty fish** Fatty fish, such as sardines, tuna, and salmon, are a rich source of omega-3 acids, which contribute to improving the structure of brain cells and increasing blood flow to the brain.

Omega-3 fats are considered among the best foods for the brain, due to the many benefits they provide, including:

- Reducing the risk of dementia and Alzheimer's disease.

- Enhancing memory strength.

- Reducing stress levels.

- Increasing the secretion of serotonin.

**. Dark Chocolate ** Dark chocolate is rich in cocoa, which contains flavonoids, which are effective antioxidants that contribute to enhancing blood flow to the brain and reducing inflammation.

In addition to its delicious taste, dark chocolate offers a range of benefits, including:

- Reducing the feeling of fatigue.

- Enhancing alertness and focus.

- Increasing the flexibility of brain cells.

- Providing the brain with zinc, magnesium and fiber.

. Turmeric ** Turmeric is on the list of the best foods for the brain; because it contains curcumin, which is one of the most effective antioxidants, which provides the following benefits to the brain:

Increases the brain's ability to absorb oxygen.

Enhances memory and cognitive skills.

. Caffeinated drinks**The caffeine in a cup of tea or coffee provides the following benefits to the brain:

- Enhances mental performance.

- Improves memory.

- Reduces the risk of Parkinson's and Alzheimer's disease.

Cauliflower

Cauliflower contains a compound known as sulforaphane, which has been shown to promote the growth and continuity of brain cells by reducing inflammation and increasing protein production. It also promotes the formation of neurons and the production of new brain cells. In addition, cauliflower contains important nutrients such as vitamin K and folic acid. Vitamin K plays a vital role in protecting brain cells, while folic acid contributes to detoxification and reducing inflammation in the brain.

*. Eggs**Eggs are one of the best foods for the brain, as they contain vitamins B6, B12, and folic acid, which play an important role in preventing brain shrinkage and delaying cognitive decline.

** Green leafy vegetables** Green leafy vegetables, such as cabbage, spinach, and broccoli, contain important nutrients for the brain, such as folic acid, lutein, vitamin K, and beta-carotene, which contribute to slowing cognitive decline.

** Nuts and seeds** Nuts and seeds contain omega-3 fats and antioxidants, such as vitamin E, which enhance cognitive ability and reduce the risk of Alzheimer's disease.

The most prominent nuts rich in vitamin E are hazelnuts, sunflower seeds, and almonds, while omega-3 fats are abundant in walnuts.

* Avocado** Avocado is considered one of the best foods for the brain, as it contains unsaturated fats that contribute to lowering blood pressure and reducing the risk of cognitive decline. It is also rich in vitamin C, vitamin E, copper, and folic acid.

** Whole grains** Whole grains such as oats, barley, and brown rice contain vitamin E, which promotes brain health.

**. Leafy Greens**Leafy greens like kale and spinach are rich in nutrients, including vitamin K, betaCarotene (a source of vitamin A), folic acid, and vitamin E, which are antioxidants that protect cells from free radical damage. Studies have shown that vitamin K and beta-carotene are linked to improved brain health, by helping to prevent memory loss and enhance cognition.

**- Lamb**Lamb is associated with many benefits, including improving cognition in the long term. A 10-year study showed that weekly consumption of lamb had a positive effect on fluid intelligence scores in individuals who also ate a variety of foods.

**Oranges**Oranges are a rich source of vitamin C, in addition to containing antioxidants that protect brain cells from damage. Vitamin C can also be obtained from other foods such as tomatoes, strawberries, and kiwi.

**Whole grains**Whole grains contain essential vitamins for brain health, such as vitamin E, such as oatmeal, bulgur, and barley.

**Olive oil**Olive oil is rich in monounsaturated fats, which play an important role in the regeneration of brain cells. These fats can also be found in foods such as avocados, fish oil, and flax seeds.

• Tomato juice**Tomato juice is characterized by the presence of folic acid and other components such as lycopene, which contribute to cell renewal. Therefore, it is recommended to include it in the diet.

• Soybeans**Soybeans contain protein and fiber, which enhance the efficiency of the arteries that feed the brain and help pump blood to the brain. However, it is not necessary to overeat it.

**Vitamins for the brain: What are they?**

 

. **Vitamin B**Vitamin B is one of the most prominent vitamins that are beneficial to the brain, especially vitamin B12. High levels of amino acids can lead to impaired brain function, and B vitamins help maintain amino acid levels within normal limits. B vitamins include folate, vitamin B12, and vitamin B16. In addition to their role in amino acid metabolism, B vitamins play a vital role in energy production within cells. To obtain these vitamins, it is recommended to eat peas, eggs, whole grains, milk, chicken, fish, and broccoli.

**. Vitamin C**Vitamin C is an essential vitamin for supporting brain health, thanks to its antioxidant properties. This vitamin plays a vital role in oxidation and reduction processes within the central nervous system, as its deficiency in the diet is associated with negative effects on cognitive performance.

This vitamin is especially important for the elderly, as vitamin C deficiency is more common among them. Vitamin C can be obtained from various food sources, such as citrus fruits, including oranges, tangerines, kiwi, strawberries, and guava

**. Vitamin E**Vitamin E is an essential vitamin for brain health, as it has a mechanism of action similar to vitamin C, and works as an antioxidant. Low levels of vitamin E lead to a deterioration in brain function, and it helps protect the brain from many health problems. There are many foods rich in vitamin E, such as nuts, broccoli, avocados, tomatoes, sunflower seeds, and olive oil

**. Vitamin K**When you think of vitamin K, you often think of its association with strong bones, but it’s also important to consider its role in brain health. Vitamin K is an essential vitamin for the brain, as it affects the fatty acid compounds that are used as building blocks in brain cell membranes.

Vitamin K can be found in leafy greens such as spinach, arugula, cabbage, and cauliflower. It’s also found in some fruits such as avocados, kiwi, and grapes, as well as other sources such as soybeans, eggs, meat, and liver.

**Eat a healthy diet**Focus on eating healthy fats, such as the saturated and trans fats found in olive oil and fatty fish.

Increase your intake of DHA, a type of omega-3 fatty acid that’s essential for brain health. DHA can be found in fatty fish and fortified foods such as juices, milk, eggs, tortillas, and yogurt, as well as supplements.

Eat a diet rich in vitamin E, which is found in milk, butter, eggs, nuts, whole grains, and dark leafy greens like spinach.

Get enough lutein, a natural antioxidant that promotes brain health, and is found in green leafy vegetables.

Eat fruits and vegetables rich in polyphenols, which help reduce inflammation.

Be physically active **Make sure to get seven to eight hours of sleep each day.

Avoid smoking and stay away from alcohol.

Maintain a healthy weight to reduce your risk of diabetes, high cholesterol, and high blood pressure.

Stay mentally active **Participate in brain-stimulating activities like reading, doing crossword puzzles, and learning new languages.

Meditation helps reduce stress and promotes relaxation.

Stay socially engaged **An active social life helps expand your circle of friends and participate in social events. Studies have shown that high social interaction promotes the formation of new brain cells and brain repair. So, it’s important to make friends and family your top priorities.

**Exercise regularly**Increase your heart rate and blood flow to your brain and body by doing regular cardiovascular exercise. Several studies have shown that physical activity is associated with a lower risk of cognitive decline.

These benefits may be due to the increased blood flow to the brain during exercise. It can also help counteract some of the natural decline in brain connections that occurs with age, helping to reverse some problems.

Try to be active for 30 to 60 minutes several times a week. Walking, swimming, tennis, or any other moderate aerobic activity that raises your heart rate can be enough to achieve these benefits.

**Sleep Well** The quality of your sleep directly affects your brain health. Some studies suggest that sleep helps your brain clear out abnormal proteins and enhances memory, which contributes to better overall memory and brain health. It is recommended to get seven to eight hours of uninterrupted sleep each night rather than breaking up your sleep into two or three hours. Uninterrupted sleep gives your brain a chance to recharge.

**Meditation** Not only does mindfulness meditation improve sleep quality for 5 to 10 minutes, research has shown that it can also help reduce anxiety, depression, fatigue, and confusion. People who suffer from insomnia can benefit from meditation, as it helps them fall asleep and stay asleep longer. It is also useful in treating brain inflammation. Many people find that they not only sleep better, but they also become more focused and alert.

**Healthy and beneficial food** Adhering to a diet that contains abundant amounts of omega-3 fatty acids, reduces saturated fats, and relies on nutrients found in leafy greens and whole grains will contribute to maintaining the health of your brain in the long term. For many, this requires following the Mediterranean diet, which emphasizes eating fish, fruits, vegetables, nuts, olive oil, and avocados, while reducing the consumption of red meat.