10 affordable foods that support healthy brain

The brain serves as the central command centre of the body, regulating vital functions like heartbeat, breathing, movement, emotions, and cognitive processes. Maintaining optimal brain function requires proper nutrition and certain foods that can support cognitive health. Here are 10 foods that support healthy brain function.

1. Whole Grains

Whole grains provide a steady supply of glucose, the brain’s preferred energy source. Choosing low-GI whole grains sustains mental alertness and prevents energy crashes, unlike fast-releasing processed grains or sugary snacks.

2. Oily Fish

Essential fatty acids like EPA(eicosapentaenoic acid) and DHA(docosahexaenoic acid) are found in oily fish. These nutrients are vital for brain health, as well as heart and joint function.

3. Blueberries

Research suggests that consuming blueberries may enhance short-term memory. Anthocyanins, found in blueberries and other dark-coloured fruits and vegetables, possess antioxidant and anti-inflammatory properties beneficial for brain health.

4. Tomatoes

Lycopene, a carotenoid in tomatoes, may help protect against dementia. While evidence is more robust in animal studies, lycopene’s antioxidant and anti-inflammatory properties suggest potential benefits for brain health in humans.

5. Eggs

B vitamins found in eggs help manage homocysteine levels, which can impact cognitive function. Vegan-friendly sources include fortified foods, nutritional yeast, avocado, and nuts.

6. Blackcurrants

This food item is rich in vitamin C. Blackcurrants support mental vitality and may help manage anxiety and stress. Other sources include red peppers, citrus fruits, and broccoli.

7. Pumpkin Seeds

High in zinc, magnesium, B vitamins, and tryptophan, pumpkin seeds promote memory enhancement and stress reduction.

8. Broccoli

A source of vitamin K and glucosinolates, broccoli enhances cognitive function and preserves acetylcholine levels crucial for memory.

9. Sage

This is known for its memory-enhancing properties, its essential oil, particularly, may benefit cognitive function. Fresh sage can be added to dishes to retain its beneficial oils.

10. Nuts

As a food rich in vitamin E, nuts contribute to cognitive health and may help prevent memory decline, especially in older adults. Other sources of vitamin E include leafy greens, seeds, eggs, and whole grains.

Incorporating these brain-boosting foods into your diet can support cognitive function, memory, and overall brain health