3 MIN READ | Wellness

Helen Bradfield

How to Eat to Help Your Brain Stay Alert and Strong

Cite This
Helen Bradfield, (2021, June 19). How to Eat to Help Your Brain Stay Alert and Strong. Psychreg on Wellness. https://www.psychreg.org/eat-help-brain-stay-alert-strong/
Reading Time: 3 minutes

A healthy diet is one of the ways that one can stay healthy. A healthy diet helps in preventing long-term diseases such as stroke, diabetes, and heart disease.

What you eat has a very significant role in the body’s well-being, including the brain. Foods are available in different groups, and each group plays a crucial role in an individual’s overall health. 

Brain-boosting diets to support brain function

The brain is a vital part of a human. Therefore, it would be best to have an excellent brain function to lead an everyday life. In addition, the brain is an extensive energy organ that uses about 20% of the body’s calories. Therefore, the brain needs a good amount of good fuel to keep it running throughout the day. 

Although many people take it for pleasure, tea is essential to promoting a healthy brain. As stated at www.bondibeachtea.com.au, consuming herbal tea helps promote relaxation, alleviating anxiety while fighting depression. This makes the tea a perfect detox and cure for your mental health problems. 

Apart from the herbal tea, here is a list of foods you may consider boosting your brain:

Oily fish 

Oily fish is a good source of omega-three fatty acids. Omega 3 fatty acids are a component found in fish that help build the membranes around each body cell, including the brain cells. Therefore, they can improve the structure of the brain cells, which are called neurons.

Why do you need omega 3? Studies show that high levels of Omega 3 tend to have increased blood flow in the brain. Also, Omega 3 can increase better cognition or thinking abilities in individuals. Some of the available oily fish that contain high levels of Omega 3 include:

  • Sardines
  • Tuna
  • Mackerel
  • Salmon
  • Herring 

Nuts and seeds 

You need to include more nuts and seeds in your diet as they are beneficial for the brain. Nuts and seeds contain antioxidants and omega-3 fatty acids. In addition, the higher intake of nuts and seeds is linked to better brain function, especially in older age. 

In addition, nuts and seeds are a rich source of vitamin E, which protects the cells from oxidative stress caused by free radicals. Vitamin E supports brain health in older age. The nuts and seed to include in your diet include: 

  • Almonds
  • Sunflower seeds
  • Hazelnuts
  • Walnuts and Brazil nuts
  • Flaxseed and chia seeds
  • Almonds cashews and peanuts 

Eat avocados

Avocados are a healthy source of unsaturated fats that support the brain and reduce a person’s blood pressure linked to cognitive decline. Therefore, decreasing high blood pressure, the unsaturated fats found in avocados lower the risk of cognitive decline. 

Include eggs in your breakfast 

Eggs are a great source of adequate brain food. Include eggs in your breakfast to fuel your brain throughout the day. Eggs contain a good source of Vitamin such as; 

  • Vitamin B-6 
  • Vitamin B-12
  • Folic acid

The rich vitamins found in eggs prevent brain shrinkage and the delay of cognitive decline.

Include supplements to improve the brain functions 

In addition to taking the correct diet, supplements help in improving brain functions. For example, taking vitamin B, C, or E magnesium or beta-carotene may help improve brain functions. These supplements help in the improvement of mental performance. For instance, adding ginseng to your dietary routine has been known to enhance brain function. 

Increase the intake of soya products 

Soybeans are rich in antioxidants called polyphenols. The polyphenols help reduce the risk of dementia and improve cognitive abilities in the normal ageing process. In addition, the polyphenols in soybeans contain various other components that act as antioxidants that provide a whole range of health benefits for the brain and the body.

Broccoli 

Broccoli is a low-calorie source of dietary fibre that is good for the brain. Broccoli is rich in compounds that are called glucosinolates. When the body breaks down these components, they produce a product called isothiocyanates. Thus, the product helps in reducing oxidative stress besides lowering the risk of neurodegenerative diseases. 

Broccoli also contains vitamin C and flavonoids, antioxidants that further boost a person’s brain health. Other vegetables to include in your diet for brain functions include:

  • Brussels sprouts 
  • Kale 
  • Cauliflower 
  • Bok choy 
  • Turnips 
  • Cabbage 

Leafy greens such as kale support brain health. The various leafy greens also contain vitamins, antioxidants, and minerals.

The different types of food mentioned above may help improve a person’s memory and concentration, allowing the brain to stay strong and alert. In addition, some of the foods that contain a compound of healthy fatty acids help grow the structure of the brain cells called the neurons. Therefore, brain-boosting foods are also readily available to ensure to include them in your daily nutrition. 


Helen Bradfield did her degree in psychology at the University of Edinburgh. She has a particular interest in mental health and well-being.


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