Foods to include in diet for healthy brain

Eating healthy well balanced diet is vital for healthy brain. Along with it keeping body hydrated, adequate sleep, doing exercise and meditation helps to think clearly and relaxes the nerves. There are many vital vitamins and minerals that contribute towards brain health like vitamins B, C, E, beta-carotene and magnesium.

Foods to eat for improving concentration, memory and focus

1. Caffeine

Adequate intake of caffeine can make you feel energized and helps to concentrate. Caffeine, can be found in coffee, chocolate and various energy drinks. Caffeine intake may stimulates the central nervous system, which  helps to increase brain functioning but these effects are short-term.

However, excessive intake of caffeine can turn into addiction, which may result in poor digestion, headaches, poor memory, anxiety attacks and a lack of concentration.

2. Glucose sugar

Glucose obtained from processing carbohydrates and sugar that you eat can help to boost memory and spatial memory. This glucose sugar is different from the table sugar that is found in your kitchen.

Eating too much of sugar can lead to many health problems. So eat smartly and make good choices of carbohydrates like bananas, sweet potato.

3. Fish

Fish like sardines and salmon is rich source of omega-3 fatty acids and protein which makes it brain food.  Eating just two serving of fish a week reduces the risk of dementia and stroke. Eating fish can help to enhance memory, maintain good brain and heart health.

4. Nuts and Seeds

Including various nuts and seeds in diet can help to improve cognitive health. As, they are good sources of the antioxidants and vitamin E.

Enjoy up to an ounce a day of nuts and seeds without worrying about it’s fat.

5. Avocado

Avocados contain healthy monounsaturated fat which helps to improve blood flow and vascular health.

6. Whole grains

Including whole grains like popcorn, lentils can lower bad cholesterol and reduces the risk of heart diseases. Contain vital vitamins like Vitamin B and iron which is necessary for optimal brain health.

7. Berries

Regular intake of berries like blueberries can help to protect brain from protect the brain from the damage caused by free radicals due to oxidative stress. It can also helps to reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

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