Our brain works 24 hours a day, controlling everything from thoughts and memories to breathing and movement. So, our bodies need the right nutrients to help these systems function at their best.
Foods that are good for the brain are fresh, unprocessed foods such as vegetables, fruits, grains and good proteins. Because they contain important substances such as omega 3, vitamins A, C, K and antioxidants that help protect brain cells. สมัคร UFABET
Meanwhile, our brains will “thank you” if we avoid processed foods loaded with sugar, trans fats and salt, as these substances increase the risk of inflammation and directly harm the brain.
The best foods for brain health.
1. Green leafy vegetables
Green leafy vegetables contain vitamin A , which helps nerve cells control learning and memory. They also contain vitamins C and K , which have antioxidant and anti-inflammatory properties , respectively.
This is important because oxidative stress and inflammation are the worst enemies of our brains. Oxidative stress is the accumulation of harmful molecules called free radicals, which cause cell damage and inflammation. Long-term accumulation can lead to neurological diseases such as depression, anxiety, Alzheimer’s, and Parkinson’s.
2. Berry
Berries are packed with flavonoids , a type of antioxidant that gives fruits and vegetables their vibrant colors. “But flavonoids aren’t just good for beauty; they can also help improve memory.”
According to Frontiers in Aging Neuroscience, flavonoids support communication between nerve cells (which affects brain function) by inhibiting cellular reactions that would disrupt it. Additionally, as antioxidants, flavonoids protect nerve cells from oxidative stress, providing another defense against neurodegenerative disease.close
3. Beans
Nuts contain omega-3 fatty acids , which are “good” fats that help maintain brain structure. They are also essential for good blood circulation, allowing the brain to receive enough oxygen to function. Additionally, nuts contain vitamin E, zinc, and selenium , all of which have antioxidant properties. These nutrients help “sweep” free radicals from the body, thus reducing oxidative stress.
4. Fatty fish
Fatty fish , like nuts, are rich in omega-3 fatty acids. In addition to helping maintain brain structure, these fats also help reduce beta-amyloid (a type of protein) levels in the blood.
High levels of beta-amyloid have been linked to dementia and Alzheimer’s, but getting enough omega-3s may help reduce your risk. In fact, a 2020 study found that eating fish may support brain processes, including memory and executive function.