Best diet and food for your Brain Health

Diet and lifestyle practices can help prevent or delay the onset of dementia.

Here are five elite eating and sleep strategies that have been shown to promote brain health:

1. The Mediterranean Diet.

The Mediterranean diet, which includes fruits, vegetables, healthy grains, seafood, olive oil, and nuts, is connected with a lower risk of cognitive impairment. It has a high concentration of antioxidants, omega-3 fatty acids, and anti-inflammatory chemicals, which protect the brain from oxidative stress and inflammation, both of which are connected to neurodegenerative illnesses.

2. Intermittent fasting.

Intermittent fasting (IF) is a dietary strategy that comprises alternate periods of eating and fasting. IF has been demonstrated to improve brain health by boosting autophagy (the brain's natural cleaning mechanism), lowering inflammation, and increasing insulin sensitivity. These effects may help prevent neurodegenerative disorders.

3. Omega 3 Fatty Acids

Omega-3 fatty acids (particularly DHA), found in fatty fish such as salmon, mackerel, and sardines, are essential for preserving the structural integrity of brain cells and supporting cognitive function. Omega-3s are also anti-inflammatory, which may help lower the risk of dementia.

4. Turmeric & Curcumin

Turmeric, a spice popular in Indian cuisine, includes curcumin, a molecule with powerful anti-inflammatory and antioxidant properties. Curcumin has been found to pass the blood-brain barrier and diminish amyloid plaques, which are a characteristic of Alzheimer's disease, making it a promising neuroprotective agent.

5. MIND Diet

The MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet is a combination of the Mediterranean and DASH diets that is specifically designed to lower the risk of Alzheimer's disease. It focusses on green leafy vegetables, berries, nuts, olive oil, whole grains, fish, chicken, beans, and wine in moderation. According to studies, following the MIND diet leads to reduced cognitive deterioration.

Food for better cognitive functions

There is no magic recipe to prevent cognitive decline, however nutritionists emphasise the need of eating a balanced diet rich in fruits, vegetables, legumes, and whole grains to provide a variety of nutrients in satisfying quantity to your brain. Choose plant-based and fish-based proteins, as well as healthy fats like olive oil or canola oil, over saturated fats.

The brain is an extremely energy-intensive organ, accounting for around 20% of the body's overall energy use but comprising just roughly 2% of its weight. On average, the brain consumes about 120 grammes of glucose every day, which is equivalent to approximately 500 calories only to maintain fundamental brain processes. The brain's ongoing activity, such as sustaining basic body functions, processing sensory information, and supporting complicated cognitive operations, explains its high energy need.

According to research, the best brain foods are those that preserve your heart and blood vessels, which include the following:

Green leafy vegetables.

Leafy greens like kale, spinach, collards, and broccoli include brain-boosting elements including vitamin K, lutein, folate, and beta carotene. According to research, eating plant-based diets may aid reduce cognitive deterioration.

Fatty fish.

Fatty fish are high in omega-3 fatty acids, which are good unsaturated fats associated to lower blood levels of beta-amyloid, the protein that forms harmful clumps in the brains of Alzheimer's patients. Eat fish at least twice a week, but choose low-mercury options like salmon, cod, canned light tuna, and pollack. If you don't like fish, talk to your doctor about taking an omega-3 supplement. You can also get omega-3s from flaxseeds, avocados, and walnuts.

Benefits: Antioxidants protect the brain from oxidative stress, which can harm neurones and contribute to cognitive loss.

B vitamins (B6, B12, and folate)

Recommended quantity:
B6: 1.3-2 mg each day.
B12: 2.4 microgrammes per day.
Folate: 400 microgrammes per day.
Sources:
B6 includes poultry, fish, potatoes, and bananas.
B12-rich foods include meat, eggs, dairy products, and fortified cereals.
Folate-rich foods include leafy greens, beans, peas, and lentils.
Benefits: B vitamins are essential for brain health, especially in lowering homocysteine levels, which have been linked to cognitive impairment and dementia when raised.

Magnesium

Recommended daily dose: 310-420 mg (depending on age and gender).
Sources include leafy green vegetables, nuts, seeds, whole grains, and legumes.
Benefits: Magnesium promotes synaptic plasticity, which is essential for learning and memory. Adequate magnesium levels have been related to improved cognitive function and a decreased risk of dementia.

Curcumin (from turmeric)

Curcumin extract (standardised to contain 95% curcuminoids) is recommended at a dosage of 500-1,000 mg per day. Turmeric root or supplements are used as sources. Curcumin is an effective anti-inflammatory and antioxidant substance. Studies have revealed that it passes the blood-brain barrier and reduces plaque accumulation while improving cognitive performance.
Additional recommendations.

Berries.

Flavonoids, the natural plant pigments that give berries their vibrant colours, have been shown in studies to assist boost memory. A study conducted by experts at Harvard's Brigham and Women's Hospital discovered that women who ate two or more servings of strawberries and blueberries each week postponed memory impairment by up to two and a half years.

Tea and coffee.

Caffeine in your daily cup of coffee or tea may provide more than a temporary boost in concentration. A study published in The Journal of Nutrition found that participants who consumed more coffee performed better on mental function tests.

Other studies suggest that caffeine may help cement new memories. Researchers at Johns Hopkins University asked individuals to look at a sequence of photos before taking either a placebo or a 200-milligram caffeine tablet. The next day, more caffeine group participants correctly identified the photographs.

Walnuts.

Nuts are high in protein and healthy fats, and one type in particular may help boost memory. A UCLA study connected increased walnut eating to enhanced cognition test scores. Walnuts contain a kind of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets high in ALA and other omega-3 fatty acids have been related to lower blood pressure and healthier arteries. That's excellent for both hearts and brain.