Our health cannot be separated from what we eat. Nutrients contained in our food can help maintain the balance of the body's metabolism, enhance the immune system, and maintain organ function. One of those organs is the brain. The brain needs about 20% of our total calories intake to keep it functioning properly. Besides, the brain also needs certain nutrients to keep it healthy. As quoted from Medical News Today, here are some foods that can improve brain performance:
- Oily fish is a good source of omega-3 fatty acids. In the body, omega-3 can help improve the structure of brain cells (neurons). From previous studies, it was also known that high levels of omega-3 were associated with better cognitive function and thought patterns. You can find omega-3 in salmon, tuna, sardines, and mackerel.
- Dark chocolate contains cocoa which has flavonoids (antioxidants) in it. It is widely known that antioxidants play a role in the occurrence of oxidative stress in the body. According to the results of studies, flavonoids in cocoa can help the growth of neurons and blood vessels in the part of the brain involved in memory and help improve blood flow.
- Coffee, besides being known to help fight drowsiness, the caffeine contained in coffee can also increase the brain's capacity to process information. Researchers found that caffeine can increase brain entropy, which refers to more complex and varied brain activity so that the brain can process more information.
- Avocados are a good source of unsaturated fats. Besides being able to help lower blood pressure, unsaturated fat can also help reduce the risk of cognitive decline.
- Nuts and seeds contain omega-3 fatty acids and antioxidants that are good for maintaining our health, including the brain. Studies show that high consumption of these foods is associated with better brain function in old age.
Text by Anggie Triana
Stock photos from Pixabay
Source(s):
- Medical News Today - 12 foods to boost brain function (2018). https://www.medicalnewstoday.com/articles/324044.php, 05 August 2019.