Here Are The Foods That Are Good For Your Brain!

There are plenty of foods out there in Malaysia which are good for your brain! The trend of indulging more and more into brain foods in Malaysia has become more prominent over the years. But not many of us know how do these type of foods actually benefit our brain and what these foods actually are. This comes without surprise but, your brain is kind of a very big deal. By being the control center of your body, it is in charge of keeping your heart beating and your lungs breathing and allowing you to move, feel and also think. That is why it is a good idea for you to keep your brain in its peak working condition. The type of foods that you eat will play a huge role in keeping your brain healthy and it can also improve specific mental tasks, such as your memory and your concentration. Hence, in this article we will be going over a few different type of foods which play a huge part on your brain.



FATTY FISH
When people tend to talk about brain foods, for the most part, fatty fish is often found at the top of that list. This type of fish includes salmon, trout and also sardines, which are all very rich sources of omega 3 fatty acids. Roughly about 60% of your brain is made out of fat, and pretty much half of that fat is the omega 3 kind. Your brain uses omega 3s to build brain and even nerve cells, and these fats are essential for your learning and your memory as well. Omega 3s also possess a couple extra benefits for your brain. For one thing, they may potentially slow down age related mental decline and also may help ward off developing the Alzheimer's disease. On the flip side, not getting sufficient omega 3s is also linked to learning impairments, and as well as depression. In general, consuming fish seems to have quite a lot of positive health benefits for your body. One study has found out that the people who consumed baked or broiled fish regularly had additional gray matter in their brains. Gray matter contains most of the nerve cells that will control your decision making, memory and as well as your emotion. Overall, fatty fish is most certainly an excellent choice for brain health.



COFFEE
If coffee happens to be the highlight of your mornings, you will be glad to hear that it is actually good for you. The two main components found in coffee which are caffeine and antioxidants tend to help your brain. The caffeine in coffee has a number of positive effects on your brain which includes having increased alertness. Caffeine helps keep your brain alert by blocking adenosine, a chemical messenger that will make you sleepy. It also helps with improving your mood. Caffeine may also help in boosting some of your feel good neurotransmitters, such as the serotonin. It also helps in sharpening your concentration. One study has found out that when participants consumed one large coffee in the morning or even smaller amounts throughout the entire day, they were far more effective at tasks that required more concentration. Drinking coffee over the long term has also been linked with a reduced risk of neurological diseases, such as the Parkinson's and the Alzheimer's. This could at least be partly due to the coffee's high concentration of antioxidants.



BLUEBERRIES
Blueberries tend to provide your body with numerous health benefits, which includes some that are specifically intended for your brain. Blueberries and also other deeply colored berries will deliver anthocyanins, a group of plant compounds which are packed with anti inflammatory and antioxidant effects. Antioxidants will act against both oxidative stress and even inflammation, conditions that may potentially contribute towards the brain aging and neurodegenerative diseases. Some of the antioxidants found in blueberries have been found to accumulate in the brain and help your body in improving the communication between brain cells. Animal studies have also shown that blueberries will help improve memory and it may even delay short term memory loss. You could try sprinkling them on your breakfast cereal or try adding them into a smoothie.



TURMERIC
Turmeric has generated a lot of buzz in the recent times. This deep yellow spice is known to be a key ingredient in curry powder and it has a number of benefits for your brain. Curcumin, the active ingredient in turmeric, has been linked to cross the blood brain barrier, meaning that it can directly enter the brain and then benefit the cells there. It is a potent antioxidant and anti inflammatory compound that has been connected to provide you with the following brain benefits such as it may benefit your memory. Curcumin may help in improving the memory in people with Alzheimer's. It may also help clear out the amyloid plaques which are a hallmark of this disease. It also aids in easing depression as it boosts serotonin and dopamine, both of which are linked to improving mood. One study has found out that curcumin improved depression symptoms just as much as an antidepressant could over a six week period. It also helps new brain cells grow. Curcumin tends to boost brain derived neurotrophic factor, a type of growth hormone that will help your brain cells grow. It may also help in delaying age related mental decline, but more research is needed when it comes to this. In order to reap the benefits of curcumin, try cooking your meals with curry powder, also by adding turmeric to potato dishes to make them golden or even by making turmeric tea.



BROCCOLI
Many of us know that broccoli is packed with powerful plant compounds, which includes antioxidants. It is also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in just 1 cup or 91 grams of serving. This fat soluble vitamin is essential for forming sphingolipids, a kind of fat that is densely packed into brain cells. A few studies conducted in older adults have linked a higher vitamin K intake to gaining and having a better memory. Beyond vitamin K, broccoli also contains a number of compounds that will provide it with both anti inflammatory and antioxidant effects, which may aid in protecting the brain against damage.



DARK CHOCOLATE
Dark chocolate and cocoa powder are both packed with a few brain boosting compounds, such as flavonoids, caffeine and also antioxidants. Flavonoids are known as a group of antioxidant plant compounds. The flavonoids in chocolate will gather in the areas of the brain that tend to deal with learning and even memory. Researchers have said that these compounds may enhance your memory and it may also help in slowing down age related mental decline. As a matter of fact, quite a few number of studies have backed this up. In one of the studies which included over 900 people, those who consumed chocolate more frequently tend to perform better in a series of mental tasks, which included some involving memory, than those who rarely consumed it. Chocolate is also known to be a legitimate mood booster, according to research. One study found out that participants who ate chocolate experienced an increase in positive feelings, in comparison to participants who had crackers instead. However, it is still not clear whether that is because of the compounds in the chocolate, or simply due to the yummy flavor which makes people happier.



GREEN TEA
As is the case with coffee, the caffeine in green tea also boosts the brain function. In fact, it has been connected to improving alertness, performance, memory and also focus. But green tea also has other components which make it a brain healthy beverage. One of them is L-theanine, an amino acid that will cross the blood brain barrier and escalate the activity of the neurotransmitter GABA, which aids in reducing anxiety and makes you feel far more relaxed. L-theanine also increases the frequency of alpha waves in your brain, which will help you with relaxing without making you feel tired. One review found out that the L-theanine found in green tea will help you relax by counteracting the stimulating effects of caffeine. It is also rich in polyphenols and antioxidants that can protect your brain from mental decline and also lower the risk of developing Alzheimer's and Parkinson's. Plus, green tea has been proven to improve memory.

Thank you.