What foods can enhance brain health?

Recent research is increasingly focusing on the importance of diet in brain health, with a balanced formula of fruits, vegetables, wholegrains, legumes, and fish influencing mental health and cognitive function. But there are some foods which may promote brain health, particularly in later years, if we build food discipline around them.

1) Avocado

This fruit is rich in monounsaturated fats, vitamin E, and folate. Monounsaturated fats are crucial for learning and memory. Vitamin E, a potent antioxidant, protects neurons, which matter in the progression of neurodegenerative diseases such as Alzheimer’s. Folate has been shown to reduce the risk of cognitive decline.

2) Turmeric

It contains curcumin, the active compound with anti-inflammatory and antioxidant properties. Curcumin can boost levels of the brain-derived neurotrophic factor (BDNF), which supports the growth of neurons and cell to cell communication. It may also help clear amyloid protein plaques, a hallmark of Alzheimer’s disease. Including turmeric in your diet can reduce inflammation too.

3) Nuts and Seeds

Walnuts, almonds, flaxseeds, and chia seeds are nutritional champions, brimming with antioxidants, healthy fats, and vitamins E and B complex. They help ensure smooth neurotransmitter (compounds that signal neurons) communication, reduce inflammation that can hinder cognitive function and provide essential fatty acids that build and maintain a healthy brain structure.

4) Green leafy vegetables

Rich in nutrients such as vitamin K, lutein, folate and beta carotene, these help prevent age-related cognitive decline.

5) Broccoli

Rich in vitamin K, it is essential for the formation of sphingolipids, a type of fat that’s densely packed into brain cells. Vitamin K is associated with better memory function. Broccoli also contains sulforaphane, which protects the brain from inflammation and oxidative stress, an imbalance of cell-damaging free radicals.

6) Fish

It is rich in Omega-3 fatty acids, which contribute to the structure of brain cells and help reduce inflammation. Regular consumption of Omega-3 is associated with improved memory and cognitive function.

7) Eggs

These are a rich source of choline, which is essential for the production of acetylcholine, a neurotransmitter involved in mood and memory regulation. Eggs also contain B vitamins, particularly B6, B12 and folic acid, which help reduce levels of homocysteine, a compound linked to cognitive decline.

8) Blueberry

This is known for its antioxidant called anthocyanin, which can delay brain ageing and improve memory function. Anthocyanins promote the growth of new neurons and improve communication between brain cells, enhancing cognitive function.

9) Dark Chocolate

This contains flavonoids, good for memory, as well as caffeine and theobromine, which are stimulants. It can be a mood enhancer, promoting the release of endorphins and serotonin.

Do not forget hydration as adequate water intake supports the production and function of neurotransmitters. Ensuring sufficient hydration can enhance cognitive performance, mood, and overall brain health.

(Narang is nutritionist, Apollo Hospital, Delhi)