10 foods that can increase your Brain efficiency (BRAIN FOODS)

Boost your brainpower and memory naturally with the top ten Brain Foods

1. Fish: It is a rich source of omega-3 fatty acids, also known as PUFA (polyunsaturated fatty acids). Human body lacks the ability to synthesize these fatty acids and thus has to depend on dietary sources. PUFA help in brain growth during early years of life. These fatty acids are present within each neuron (brain cell) in their membranes. Pregnant women who have insufficient amounts of omega-3 fatty acids in their meals tend to hamper the intelligence of their baby. Sufficient intake of these fatty acids in daily diet increases memory and cognitive skills. Recent studies have also shown that omega 3 fatty acids help in increasing brain volume (especially in areas related to happiness). They prevent or even halt the progression of diseases like Alzheimer's disease (memory losing disease). Indeed eating salmon or mackerel does more to the body than just heart. It is said that because early human species had rich supply of seafood, their brains started to develop to the present level especially the neocortex (part of brain that helps us in thinking, memory and almost all our cognitive abilities).

2. Turmeric / Haldi: It is one of the most important spice in Indian recipes, commonly known as haldi. Added as a flavoring and coloring agent in many dishes. Turmeric contains an active ingredient curcumin, an antioxidant (antioxidant is an agent that prevents cell damage because of harmful free oxygen species created during cell metabolism).  Recent findings have shown that it helps in increasing BDNF (a kind of brain protective factor) thus reducing progression of Alzheimer's disease. Curcumin also acts as an anti-inflammatory agent reducing inflammation of nervous tissue. Other active ingredient found in haldi is aromatic turmerone, which helps in survival and growth of brain stem cells. Brain stem cells are dividing cells that develop into neurons thus help in replenishing cells lost due to aging/neurodegenerative disease. These stem cells play an important role in brain repair mechanisms.

3. Green Tea: It is more than a weight reducing drink. Green tea contains polyphenols and other antioxidants; these antioxidants reduce the neuronal stress at the cellular level. Apart from caffeine, a brain stimulant, green tea contains L-theanine that helps in improving brain functions by reducing anxiety and making us happy. The hormone of motivation dopamine increases helping the individual to live up to his dreams

4. Dark Chocolate: Chocolate has several beneficial effects on brain functions. It improves the mood acting similar to antidepressant drug. Chocolate contains high levels of amino acid called tryptophan, a precursor for happiness neurotransmitter (serotonin). Chocolate also increases endorphins, natural stress relieving substances in the body. Dark chocolate is especially beneficial as it contains less sugar and more cocoa. Flavanols form active ingredients present in cocoa, which have strong anti-oxidant properties. Epicatechin, most common flavanol in cocoa, reaches to brain regions involved in learning and memory boosting brainpower. This flavanol is been proposed to protect the neurons involved in cognition as well as to help them in maintaining their cellular functions. Apart from flavanols, chocolate also contains stimulants like caffeine and theobromine. Dark chocolate contains almost double the amounts of stimulants than usual chocolate. Used in moderation chocolate can be a boon for your brain health and power.

5. Berries: Strawberry, blueberry, black currant, and raspberries are low calorie brain foods. They contain high quantities of antioxidants including polyphenols, vitamin C, and carotenoids. As mentioned earlier antioxidants are agents that prevent cell damage by neutralizing harmful free oxygen species. Brain is a highly active organ (with all that thinking, learning, and creativity); it consumes 25% of the total body's energy. Neurons, the building blocks of the brain, thus have high levels of cellular metabolic activities inside them. Such a high activity produces many harmful oxygen species. Here comes the role of antioxidants, by reducing the harmful metabolites they ease the cellular stress. Directly help in survival and functioning of neurons. Berries are helpful in preventing and delaying the progression of Alzheimer's disease and other degenerative diseases.

6. Nuts: A handful of nuts daily can provide the necessary nutrients for sharper intelligence. It should include walnut (1-2 pieces), this nut does not only look like brain but contains important fatty acids for increasing memory and other cognitive skills. 2-3 almonds, 2-3 pistas and 2-3 cashew nuts provide rich amino acids for brain cell function. 2-3 Black raisins not only blend in this pack to enhance the taste, but they are also good for improving concentration. 

7. Red wine: Red wine is rich in antioxidants that help in preventing ageing of our brain. Red wine should be consumed in moderation not daily but occasionally to avoid addiction. It reduces the inflammatory processes in the brain responsible for diseases like Alzheimer’s disease. Polyphenols in red wine prevent formation of harmful plaques in brain cells, thus maintaining their function. People who have moderate intake of red wine have better cognitive skills especially at the workspace and are best managers of any event. After digestion, red wine releases stress-relieving substances that improve the person’s mood and work efficiency. 

       8. Whole grain: whole grain foods like brown rice, oats, amaranth, buckwheat etc. are rich in vitamin E and omega fatty acids. They improve the health of our brain cells. Especially gluten free whole grains prevent accumulation of inflammatory substance in our brain. Thus, they prevent Alzheimer’s disease and Parkinson’s disease. 

9. Green leafy vegetables: Spinach intact helps in improving motor function and cognitive skills. Spinach contains Vitamin C, beta-carotenes and flavonoids that prevent neurodegenerative diseases by reducing harmful radicals in the brain. Flavonoids also reduce plaques in brain cells preventing Alzheimer’s disease. People, who suffer from stroke, benefit by eating spinach as it reduces the brain damage and improves the movements. Cauliflower is another leafy vegetable that has benefits for good brain health. It is rich in Vitamin C and K; both these vitamins play a role in decreasing stress related radicals in brain. Mustard leaves (sarson) and Kale leaves are also rich in vitamins that help in maintaining good mental skills. Studies have shown that regular intake of green leafy vegetables helps in preventing brain harming neurodegenerative diseases. 

10. Curd: One might think that dairy products are not brain healthy, but you might have to re-think. Curd is rich source of good bacteria, aka microbiota of our gut. These bacteria are not only responsible for healthy intestines but also send signal to the brain and maintain brain’s health. Including curd in your diet, especially pot curd (mutka curd) increases your appetite for healthy food. Curd is also known as probiotic and by maintaining the good bacteria it help in amply supply of water-soluble vitamins to the brain. In this age of neuroscience, there has been resurgence in research role of curd in maintaining gut-brain axis. Curd helps in improving many brain functions like memory, concentration, language skills.