The brain simmers with activity. Different groups of neurons (nerve cells), responsible for different thoughts or perceptions, drift in and out of action. Memory is the reactivation of a specific group of neurons, formed from persistent changes in the strength of connections between neurons. The brain is a very important organ. It’s the control center of your body and allows you to move, think, feel, and breathe and more. Because the brain has such a big job, it’s imperative that we provide it with an abundance of fuel and nutrients to help it function properly and stay healthy. The foods we eat play a huge role in the structure and health of our brains. Research shows that foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help protect your brain. They can help to improve memory, concentration and overall brain health.

Additionally, research has shown that following the MIND diet, a mashup of the Mediterranean diet and the DASH diet that promotes eating specific brain-healthy foods, can help reduce your risk of Alzheimer’s disease and dementia. Many of the foods we’ve included here are also on the MIND diet’s list of best brain foods. 

If you’re feeling forgetful, it could be due to a lack of sleep or a number of other reasons, including genetics, level of physical activity and lifestyle and environmental factors. However, there’s no doubt that diet also plays a role in brain health.

The best menu for supporting memory and brain function encourages good blood flow to the brain — much like what you’d eat to nourish and protect your heart. Research is finding the Mediterranean Diet may help keep aging brains sharp, and a growing body of evidence links foods such as those in the Mediterranean diet with better cognitive function, memory and alertness.

This article lists 10 foods that boost your brain:-

1.   Leafy Greens
   Leafy greens, such as kale and spinach, are packed with nutrients, including vitamin K, beta carotene (a precursor to vitamin A), folate and vitamin E. Vitamin E is an antioxidant that protects the cells from free radical damage and has been linked to preventing cognitive decline in the aging population. Vitamin K and beta carotene have also been linked to improving brain health by helping to prevent memory loss and improve cognition. Increasing your intake of leafy greens doesn’t have to be hard. You can try adding a handful of greens when preparing a smoothie or adding a serving of greens to your favorite casserole recipe.

•  Eggs
  Eggs are possibly the most popular breakfast food—and for good reason. They are inexpensive and offer a host of health benefits, especially when it comes to brain health. Did you know that regular consumption of eggs has been associated with improved cognitive performance in adults? Eggs are one of the best food sources of choline. Choline has been linked to reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells. Even though eggs are commonly served at breakfast, you can enjoy them at any meal. Try using eggs to make a savory dinner quiche, or fabulous creamy custard for dessert.

• Salmon
  Salmon is commonly known as a great source of protein, but did you know that it was also great for brain health? Fatty fish like salmon is high in omega-3 fatty acids, which are critical for brain development and function. In addition to improved brain health, these fatty acids have been associated with lowering the risk of heart disease and arthritis. Salmon can be prepared in a variety of ways. It can be seared and paired with hearty serving of vegetables or added to your favorite pasta dish. Our five-star Walnut-Rosemary Crusted Salmon will help boost your omega-3 intake in a delicious way.

•  Blueberries
  While all berries are beneficial for brain health, blueberries are at the top of the list. They contribute essential nutrients to the body, including vitamin C, vitamin K, manganese and phytonutrients. These nutrients help to stimulate the flow of blood and oxygen in the brain, resulting in improved concentration. Evidence suggests that eating a diet containing a variety of vegetables and fruits, such as blueberries, is associated with lower risk of age-related cognitive impairment, dementia and Alzheimer’s disease. There are many ways to enjoy this tasty fruit—try adding a handful to your smoothie recipe or pureeing a few berries to make a delicious blueberry chia jam.

•  Walnuts
  Nuts are a great addition to any diet regimen, but the one that contributes most to brain health is walnuts. When compared to other nuts, walnuts offer twice as many antioxidants. They contain an excellent source of alpha-linolenic acid (ALA), which is a plant-based omega-3 essential fatty acid that helps to counteract cognitive decline by suppressing inflammation and oxidative stress. Inflammation and oxidative stress have been linked to Alzheimer’s disease and dementia. Evidence suggests that eating about 1 to 2 ounces of walnuts per day can improve cognitive function. Try adding a serving of walnuts to a hearty salad or pairing them with a variety of roasted vegetables.

•   Fatty Fish

When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory Omega-3s also offer several additional benefits for your brain. For one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease on the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression In general, eating fish seems to have positive benefits. Some research also suggests that people who eat fish regularly tend to have more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory, and emotion. Overall, fatty fish is an excellent choice for brain health.

•   Coffee
  Coffee is the highlight of your morning, you’ll be glad to hear that it’s good   for you. Two main components in coffee — caffeine and antioxidants — can help support brain health.

The caffeine found in coffee has a number of positive effects on the brain, including;

• Increased alertness. Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy
• Improved mood. Caffeine may also boost some of your “feel-good” neurotransmitters, such as dopamine
• Sharpened concentration. One study found that caffeine consumption led to short-term improvements in attention and alertness in participants completing a cognition test

Drinking coffee over the long-term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. The largest risk reduction was seen in those adults who consumes 3-4 cups daily. This could at least be partly due to coffee’s high concentration of antioxidants.

• Turmeric
  Turmeric has generated a lot of buzz recently. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there. It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:

• May benefit memory. Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease.
• Eases depression. Curcumin boosts serotonin and dopamine, both of which improve mood. One review found that curcumin could improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression.
• Helps new brain cells grow. Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed.

Keep in mind that most studies use highly concentrated curcumin supplements in doses ranging from 500–2,000 mg per day, which is much more curcumin than most people typically consume when using turmeric as a spice. This is because turmeric is only made up of around 3–6% curcumin.

Therefore, while adding turmeric to your food may be beneficial, you may need to use a curcumin supplement under a doctor’s guidance to obtain the results reported in these studies.

• Broccoli
  Broccoli is packed with powerful plant compounds, including antioxidants. It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli.

This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells. A few studies in older adults have linked a higher vitamin K intake to better memory and cognitive status. Beyond vitamin K, broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against damage.

1. Pumpkin seeds
   Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. They’re also an excellent source of magnesium, iron, zinc, and copper.

Each of these nutrients is important for brain health:

• Zinc. This element is crucial for nerve signaling. Zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression, and Parkinson’s disease.
• Magnesium. Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraine, depression, and epilepsy.
• Copper. Your brain uses copper to help control nerve signals. And when copper levels are out of whack, there’s a higher risk of neurodegenerative disorders, such as Alzheimer’s.
• Iron. Iron deficiency is often characterized by brain fog and impaired brain function.

The research focuses mostly on these micronutrients, rather than pumpkin seeds themselves. However, since pumpkin seeds are high in these micronutrients, you can likely reap their benefits by adding pumpkin seeds to your diet.

Conclusion:-
The foods you eat play an important role in brain health. You can help to improve your brain health, memory and alertness by including a variety of nutritious foods such as leafy greens, lamb, eggs, salmon, blueberries and walnuts in your daily diet. These foods may also help to reduce the risk of age-related neurodegenerative diseases, such as dementia and Alzheimer’s.