10 Superfoods to boost your brain

                                   EAT RIGHT FOR A SMART BRAIN   

Brain is the supreme organ of our body. It is the control center of all the physical & mental activities. To carry out its functions efficiently, it demands 20% of the total calories of the body. So it is very important to take care and nourish it.

We choose our food according to our convenience and taste, but to boost our brain & increase our endurance we must eat right. So lets fuel our brain with the super foods provided by the nature.

                                

                                   Here are 10 super foods to boost your brain                                                                   

• Whole grain  :- Energy is most important for the smooth functioning of the brain and rest of the body.Whole grains like brown rice, wheat, barley have low G.I and are rich source of  vitamins and minerals.They release glucose  slowly in the blood which keeps the brain alert & active throughout the day, providing the required amount of glucose for the proper functioning of the brain.

     

• Fatty fish :- A lot of researches have claimed that fatty fishes have high content of EPA& DHA (a type of omega 3 fatty acid) which are responsible for the lowering of the cognitive decline of the brain & proper functioning of the brain They are also the rich source of vitamin D which is mostly obtain from suns exposure. Example salmon, tuna, tilapia, and mackerel.                         
  
                         
• Berries and dark colored fruits :- They are a great source of anti oxidants such as anthocyanins, ellagic acid and resveratrol which protect & slows down the aging of the brain cells. the flavinoids present in these fruits & berries shields the brain cells from damage done by the free radicals &  lowers the oxidative stress.                                                                                                          
• Nuts :- Nuts like walnuts, almonds  are loaded with DHA a type of omega 3 fatty acid which protects the brain health in new born and improves the cognitive  performance in adults. The healthy fats, antioxidants and vitamin E present in these tasty nuts protects the brain cells from free radicals and slows down the aging of the brain .                                                                                                                     
• Green leafy vegetables:- Green leafy vegetables like spinach, broccoli, collard, lettuce are filled with brain healthy nutrients like vitamin K, lutein, folate and beta carotene which reduces inflammation on the brain and also checks the amyloid, beta levels in the brain which are the signals of Alzheimer's disease. They are very convenient foods so they can be  included in the diet even if we are not consciously following the brain foods..
  
  
  
   
• Pumpkin Seed:- These small pumpkin seeds are packed with zinc which is very valuable mineral regarding mental health. It improves memory and thinking skills. These seeds are also the native of magnesium, vitamin B complex and tryptophan which are vital for brain health.
  
• Beat root:- Researches have shown that drinking beat root juice enhances the cognitive performance tremendously. This delicious vegetable is a rich source of nitrates, which regulates the blood flow in the brain and hence slows down the rate of ageing brain.
  
• Turmeric:- This spice is the favorite ingredient of almost all curries & has many health benefits. It has a component known as curcumin which can enter the brain directly and help the brain cells in its rejuvenation.It improves memory in elders suffering from Alzheimer's disease and combats with depression and uplifts the mood.
  
• Tomatoes:- Red & juicy tomatoes are are full of lycopene which is a powerful antioxidant. Studies have shown that lycopene shields the brain cells from the free radical invasions in patients of Alzheimer's disease or dementia.
  
• Egg:- Eggs are the easy source of receiving different nutrients related to brain health such as vitamin B6, B12, folate and choline. Studies have shown that higher intake of choline enhances cognitive performance and regulates mood and  memory. Vitamin B & folate fights with depression & dementia in elderly people.
  
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We should switch to  whole grains instead of processed ones for better glucose supply to the brain to enhance its efficiency.

 Some fruits & vegetables are  filled with antioxidants and protect the brain from damage and increases its performance.                                                                                                                   

 Some foods such as fatty fishes, eggs & nuts are rich in  nutrients which improves memory and fights depression.

 Eating a wholesome diet will give you a healthy body with healthy mind.So start having the above brain super foods and  make your brain smart.