8 Lesser-Known Superfoods for Boosting Brain Health

Nutrition plays a vital role in maintaining optimal brain health and cognitive function. Thebrain requires a constant supply of nutrients to support learning, memory, and decision-making processes. Certain foods benefit brain function, containing omega-3 fatty acids, antioxidants, and B vitamins.

Omega-3 Fatty Acids: Essential for Brain Development and Function

Omega-3 fatty acids are essential fats crucial in brain development and function. They have been shown to improve cognitive performance and protect against age-related cognitive decline. Some of the best natural sources of brain nutrients include fish such as salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts.

Foods Rich in Omega-3 Fatty Acids

• Fish (Salmon, Mackerel, Sardines): These fatty fish are rich in omega-3 fatty acids and vitamin D, which is beneficial for cognitive performance.
• Seeds (Flaxseeds, Chia Seeds): Both are excellent sources of plant-based omega-3s.
• Nuts (Walnuts): They provide a good amount of omega-3 fatty acids and antioxidants.

Antioxidants and Polyphenols: Protect the Brain from Oxidative Stress

Antioxidants and polyphenols are compounds found in many plant-based foods that help protect the brain from oxidative stress and inflammation. They have been shown to improve cognitive function and reduce the risk of neurodegenerative diseases and neuropathy. Some of the best sources of antioxidants and polyphenols include berries, dark chocolate, green tea, and coffee.

Superfoods Rich in Antioxidants and Polyphenols

• Berries (Blueberries, Strawberries, Raspberries, Blackberries): These are packed with antioxidants and can be enjoyed fresh or frozen.
• Dark Chocolate: It contains cacao which is high in antioxidants.
• Green Tea and Coffee: Contain polyphenols that help reduce inflammation.

B Vitamins: Crucial for Neurotransmitter Production

B vitamins play a crucial role in our brain function by helping to produce and regulate neurotransmitters, which are chemicals that allow nerve cells to communicate with each other. Some of the best sources of B vitamins include whole grains, leafy greens, nuts, and seeds.

Foods High in B Vitamins

• Whole Grains (Quinoa, Oats, Brown Rice): These provide essential B vitamins and energy.
• Leafy Greens (Broccoli, Kale, Spinach): They are rich in B vitamins and other nutrients.
• Nuts and Seeds (Pumpkin Seeds, Almonds, Walnuts, Chia Seeds): These provide vital nutrients including B vitamins.

Incorporate Brain-Boosting Superfoods into Your Diet

Including these superfoods in your daily diet, along with regular physical exercise and mental stimulation, can significantly enhance cognitive health. Consult a healthcare provider or a dietician to tailor a custom diet plan that meets your specific health goals and needs.

Contributed by: Dr. Shweta Jaiswal, Senior Dietician, ShardaCare-Healthcity

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Would you like to learn more about how different foods can support your brain health? Engage with our nutrition experts or explore our health blog for more insightful content.