Best Foods To Increase Brain Power And Reduce Risk Of Dementia | Know From Expert

Best Foods For Brain Health: Several studies have demonstrated the benefits of the Mediterranean diet for good heart and brain health. People who adhere to this diet have been found to have a lower risk of developing dementia and to have a slower decline if they already have cognitive impairment or dementia. The Mediterranean diet includes plenty of vegetables, legumes, grains, nuts, some fruit and fish, olive oil and small amounts of meat.

In a conversation with Jagran English, Dr Jyoti Bala Sharma, Director - Neurology, Fortis Hospital, Noida recommended the best foods to boost brain power and reduce your risk of neurological diseases like dementia.

Best Foods For Brain Health

Wholegrains

Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy (in the form of glucose) in our blood, to the brain. Achieve this by choosing whole grains which have a low glycemic index which means they release their energy slowly into the bloodstream, keeping you mentally alert throughout the day. Eating too few healthy carbs, like whole grains, may lead to brain fog and irritability. Opt for 'brown' wholegrain cereals, finger millet, pearl millet or oats. Consumption of isabgol husk before meals is also helpful as it slows down glucose absorption and fulfils daily fibre requirements.
 
Oily fish

Essential fatty acids (EFAs) can't be made by the body which means they must be obtained through food. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources include flaxseed, soya beans, pumpkin seeds walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general well-being. Although studies are at an early stage there is some suggestion that adequate amounts of omega-3 fats in your diet may help to relieve depression.
 
Blueberries

Consumption of blueberries may be effective in improving or delaying short-term memory loss. They're widely available, but you can also achieve the same effect with other dark red and purple fruits, like blackberries, and veg, like red cabbage. These contain the same protective compounds called ancantocynin.

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Tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes could help protect against the kind of free radical damage to cells that occurs in the development of dementia particularly Alzheimer's. Other foods supplying this, and similar protective phyto-nutrients, include papaya, watermelon and pink grapefruit.
 
Eggs

Certain B vitamins B6, B12 and folic acid are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease.
 
Blackcurrants

Vitamin C has long been thought to have the power to increase mental agility, and some research suggests that a deficiency may be a risk factor for age-related brain degeneration including dementia. Furthermore, interesting studies demonstrate that vitamin C may be useful in managing anxiety and stress.
 
Pumpkin seeds

Best Foods For Brain Health (Image Credits: Canva)

Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. They're also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin. Other useful food sources include chickpeas and nuts including cashews and almonds.
 
Nuts

An adequate intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, olives, seeds, eggs, brown rice and whole grains.

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