15 things to eat for a healthier brain

1.Fatty sea fish: All fish and seafood contain high amounts of omega-3 essential fatty acids, but the best on the list is fatty fish from the cold seas. Essential fatty acid means fatty acids that cannot be produced in the human body and must be taken from food sources. If not consumed, the deficiency of these essential elements leads to problems for the human body or diseases. Fatty fish from the sea can cover a significant portion of our essential oil need. Sixty percent of the brain is made up of fat, half of which are omega-3 fat. EPA and DHA are the most effective omega-3 oils.

Low levels of DHA have been associated with the development of Alzheimer’s risk. In addition, DHA and EPA supplementation increases the stress coping capacity and serotonin metabolism, and prevents cognitive decline associated with age. Fish-eating elderly have less brain gray matter loss.

Ovo-pescatarian vegetarians usually don’t have deficiency due to egg and fish consumption, but vegetarians and vegans who do not eat fish should consider taking supplements.

2.Olive oil: Olive oil, which is a source of polyphenol, omega-9 unsaturated fatty acids, has both anti-oxidant and anti-inflammatory effects. With these properties, it is beneficial for migraine and fibromyalgia pain in the short term; reducing the risk of developing Alzheimer’s disease by preventing cognitive deterioration in the long term. Its vitamin E content protects brain cells and the brain from harmful external effects. Its anti-inflammatory effects help brain health through cardiovascular health and lowering blood pressure. Plaques seen in Alzheimer’s disease (in the brains of mice) decreased and disappeared after olive oil supplementation. Olive oil also contains melatonin which help with the serotonin metabolism.
Fatty foods reduce the amount of empty calorie intake since they provides long-lasting fullness. As the consumption of olive oil increases, the risk of type II diabetes and metabolic syndrome also decreases.

3.Eggs: Eggs contains high amounts of E, A, B5, B12 and B2 vitamins, folic acid, phosphorus, selenium, taurin, glutamine and choline. The enteric cells use glutamine for energy; it is also used in glutathione synthesis. Choline is a precursor of the acetylcholine molecule, which is required for memory and intracerebral signaling. Drugs used for the treatment of Alzheimer’s disease work through acetylcholine. Acetylcholine also has important tasks in mood regulation. Vitamin B12 and folic acid also have antidepressant properties and benefit cognitive function. Eggs are also very rich in terms of beneficial cholesterol levels essential for brain cells, and antioxidants like lutein and zeaxanthin. Eggs keep you full, reducing calorie intake during the day, providing another benefit for brain health in the long run.

4.Green leafy vegetables: These contain high amounts of folic acid, lutein, magnesium and vitamins C, K and E. They are also good for brain health indirectly as sources of undigested fiber. People who consume abundant leafy greens have a low homocysteine ​​levels. Elevated homocysteine levels cause cardiovascular and cerebrovascular disease. Magnesium helps with chronic pain, fibromyalgia and migraine.

5.Nuts: Nuts are one of the healthiest foods you can find: containing folic acid, vitamins E&B, essential unsaturated fatty acids, alfa lipoic acid, melatonin, magnesium, manganese, selenium and calcium. Due to their high fiber contents, they also have indirect anti-inflammatory effect as a source of prebiotic fiber to intestinal bacteria. Their antioxidant activity reduces oxidative stress, decreases oxidative LDL cholesterol levels, contributes to heart health and contributes to brain health in the long run.
With their low carbohydrate content they help in weight loss; protect against Alzheimer’s disease, regulate diabetes and blood glucose levels. The omega-3 unsaturated fats they contain have an anti-inflammatory effect; the highest levels of omega-3 are found in walnuts.

6.Avocados: This fruit contains monounsaturated fatty acid and vitamins E, C, K, magnesium, potassium and folic acid. Their high potassium content helps with lowering blood pressure, which benefits brain health; and their high fiber content contributes to both intestinal bacterial balance and cardiovascular health. Unsaturated fatty acids found in avocados help reduce levels of triglycerides and LDL cholesterol. They contain many antioxidants that have important tasks for vascular health, eye health and brain health. Their anti-inflammatory effect also they help in weight loss.

7.Cauliflower-broccoli: Cauliflower and broccoli have the highest levels of Vitamin K and choline amongst vegetables. Apart from their content of the choline, they include molecules that prevent the degradation the neurotransmitter acetylcholine necessary for memory processes. They contain high amounts of antioxidants, of which sulforaphane has the effect of inhibiting the formation of free radicals as well as an anti-inflammatory effect. Vitamin K is essential for sphingolipid construction; sphingolipids are one of the fats that envelope brain cells and are important for brain health.

8.Pumpkin seeds: These seeds are rich in essential fatty acids, zinc, B vitamins, tryptophan, magnesium, iron, zinc and copper. Zinc is required for signal transmission, magnesium helps with depression and insulin resistance, iron is needed for sufficient brain oxygenation. Their essential fatty acid contents have an anti-inflammatory effect.

9.Berries, especially blueberries: Rich in vitamin C and antioxidants, these fruits have low sugar content and high fiber content. Blueberries contain anthocyanin that helps reduce oxidative stress, prevent changes seen with aging and contributes to detoxification processes that help the brain to get rid of waste materials. Blueberries enhance communication between brain cells and have positive effects on short-term memory. When animals are given foods rich in berries, aging is delayed and an increase in learning capacity occurs.

10.Other vegetables and fruits: All vegetables and fruits are an important source of vitamin C, phytonutrients, antioxidants and fiber. Vitamin C is a major contributor to brain and cardiovascular health through its anti-inflammatory effects. Undigested fibers are an important prebiotic source and provide anti-inflammatory effects starting from the intestines, contributing to the balanced growth of intestinal bacteria. Fruit and vegetables support the brain with the numerous antioxidants and phytonutrients they contain.

11.Legumes: These are the best protein source for people who do not consume animal meat and animal protein. Their high fiber content contributes to both intestinal bacteria and heart health.
They contribute to lowering LDL cholesterol levels and blood sugar, preventing aging by preventing vascular aging.

12.Whole-grain products: These foods rich in vitamin E and omega-3 have benefits for vascular plaque and heart health. Gluten-free grains should be preferred if possible, since grains with gluten can increase intestinal permeability and cause inflammation.

13.Dark chocolate: Cacao beans are excellent sources of magnesium, manganese, phosphorus, iron, copper, vitamin E, flavonoid, polyphenol and antioxidants. Flavonoids and polyphenols have been shown to delay brain aging. Dark chocolate provides antidepressant effect by increasing serotonin levels. Chocolate has cardiovascular benefits and may improve insulin sensitivity (with a healthy diet)

14.Tea: The antioxidant property of the substance named catechin found in the tea plant has been shown to reduce the loss of brain function associated with aging. L-theanine found in green tea has stress-relieving properties.

15.Coffee: Coffee beans contain high amounts of antioxidants and helps increase serotonin levels.
Small amounts of regular coffee intake has been shown to protect against Alzheimer’s and Parkinson’s disease. However, more than 2 cups a day may cause migraine chronification and low magnesium levels.