Top 20 Foods to Eat Daily for a Sharp Brain

Blueberry (Vaccinium sect. Cyanococcus) is a flowering shrub. The juicy fruit is slightly greenish-purple, called blueberry. Blueberries are small and green when they first appear. Then they turn purple and blue when ripe.

Oxidative stress can accelerate the aging process in the brain and negatively impact brain function. In animal studies, the antioxidants in blueberries affect areas in the brain, areas critical for intelligence. They seem beneficial for aging nerve cells, leading to improved cell signaling. Human studies also show promising results. In one study, older adults with mild cognitive impairment drank blueberry juice daily. After 12 weeks, they showed positive signs in some brain functions.

Looking for a brain-boosting snack? Peanuts, almonds, cashews, walnuts, sesame seeds, walnuts, apricots, pumpkin seeds, sunflower seeds, and various nuts are all great for your brain.

These nuts are packed with Omega-3 and Omega-6 fatty acids, as well as folate, vitamin E, and vitamin B6. All these nutrients enable you to think clearer, feel more positive, as Omega-3 and Omega-6 fatty acids act as natural antidepressants.

Salmon is a food rich in vitamin B12 that supports the proper functioning of blood cells and nerves. The DHA content in salmon's omega-3 fatty acids plays a crucial role in the growth of brain cells and the nervous system, helping improve memory and intelligence.

According to several studies, regular consumption of salmon helps reduce the risk of developing cognitive disorders such as depression. Polyunsaturated fatty acids help alleviate mood disorders and are effective in conditions like cognitive decline, dementia, and attention deficit hyperactivity disorder (ADHD). This is particularly significant for children aged 4-12 with mood and behavioral issues...

According to the British Dietetic Association (BDA), a diet rich in whole grains is linked to reducing the risk of common illnesses. The BDA also reports that individuals who regularly consume whole grains have a 30% lower risk of developing conditions such as stroke, heart disease, and type 2 diabetes compared to those who don't eat this type of food.

Oats contain linoleic acid and soluble fiber, which are nutrients known to lower triglyceride levels and bad cholesterol in the blood. Particularly, the nutrients in oats help cleanse fatty deposits in artery walls, a factor in atherosclerosis, heart attacks, and strokes.

Avocado is a fruit rich in vitamins K and B, which prevent blood clots from forming in the brain, thereby reducing the risk of stroke. Additionally, this fruit contains healthy fats and low sugar content, making it suitable for individuals with high blood pressure and diabetes.

Lutein and zeaxanthin are nutrients found in avocado, protecting the eyes from damage and oxidative stress. Therefore, incorporating avocado into your daily meals or salads is highly recommended!

Glucose is the brain's sole source of energy, despite constituting only 2% of body weight, the brain requires up to 20% of the glucose absorbed by the body. However, the brain cannot store glucose, so it must be readily available in the blood.

The body primarily absorbs glucose from starch, ripe sweet fruits, and various legumes. Legumes such as green beans, black beans, soybeans, and lentils contain about 15-25% glucose in their composition. Consuming a small bowl of black beans or other legumes each day can provide about 70% of the glucose the body needs.

Pomegranate contains potent antioxidants that neutralize free radicals - the components responsible for aging and cognitive decline in the body and brain. In addition to pomegranate, some deeply colored fruits and vegetables such as carrots, beets, broccoli, green peppers, and cherries also have similar effects.

While pomegranate is generally good for health, pomegranate juice specifically is very beneficial for the brain. This type of juice is great to drink in the morning to provide energy to the brain as it contains a lot of glucose. It also helps protect the brain - including the brain of a fetus in the womb when pregnant women consume pomegranate.

Pure chocolate is also a brain-boosting food thanks to its powerful antioxidant properties and contains some natural stimulants that enhance memory and focus. British scientists have found that the antioxidant concentration in a cup of hot chocolate is higher than in a cup of green tea and red wine.

Chocolate also stimulates the production of endorphins, which are considered natural painkillers and help improve mood, fight anxiety, and depression.

Drinking 2 - 3 cups of green tea per day can enhance memory, improve mood, and help you focus better. This is due to the catechin in green tea, which promotes blood circulation throughout the body. A study in Japan involving 1,000 people found that drinking green tea slows down cognitive aging in old age.

Apples are rich in vitamin C, which helps prevent cancer. Additionally, this fruit contains vitamin B, which helps prevent arteriosclerosis, strengthens brain capillaries. Many documents affirm that apples are a very strong 'brain tonic' food, as well as preventing and treating nervous exhaustion.

Apples are an excellent source of pectin - a soluble fiber that lowers blood pressure and blood sugar levels. It can also help lower 'bad' cholesterol levels in the body. Like other types of fiber, pectin helps maintain digestive health, supports strong bones and brain.

Since ancient times, the Chinese have chosen pig brains as a brain-boosting food. According to the Institute of Nutrition, 100g of pig brain contains 9g of protein; 9.5g of fat; 7mg of calcium; 311mg of phosphorus; 1.6mg of iron... According to modern medicine, pig brain, with its sweet taste and cooling nature, brings certain benefits to the brain, preventing headaches, nourishing bones and joints...

Pig brain is often known as a very good food for nourishing the brain and enhancing memory. It has a sweet taste, a neutral nature, and possesses kidney-tonifying, brain-nourishing properties, treating symptoms of nervous exhaustion, forgetfulness, dizziness, and vertigo...

Chicken meat is rich in tyrosine, essential for producing dopamine, epinephrine, and norepinephrine, which enhance alertness for the brain. When the brain produces these chemicals, thinking and reaction speed increase, improving focus and attention, making individuals more flexible and energetic.

Sardines are a popular food in Europe and America, particularly rich in Omega-3. This unsaturated fatty acid plays a crucial role in the structure of nerve cells, essential for ensuring the resilience of these cell membranes. Moreover, sardines are also rich in zinc. This trace element is considered beneficial for the brain and helps enhance memory.

Turnips, especially white turnips, are known to many as the Winter Ginseng. This is because turnips contain many nutrients beneficial to overall health.

A study at Wake Forest University has shown that the high levels of nitrates in turnips can increase blood flow to the brain, thus improving cognitive function, enhancing brain health, and even protecting brain cells over the years.

Chicken eggs are rich in protein, helping to increase the level of epinephrine in the body, supporting the brain to function more alertly and keenly. Additionally, eggs from various animals also contain plenty of choline, a B vitamin that enhances brain memory function.

Supplementing with 2-3 chicken eggs per week along with 500g-1kg of chicken meat helps the brain produce these substances, increasing the speed of brain reactions, improving attention and concentration. Experiments have shown that after lecithin in the egg yolk is broken down in the body, it produces a lot of acetylcholine. This substance quickly enters the bloodstream and reaches the brain, enhancing memory.

Chili peppers top the list of vegetables in vitamin C content. Additionally, they are rich in beta carotene and vitamins. Capsaicin in chili peppers stimulates the taste buds, increases appetite, and promotes blood circulation. The spicy taste of chili peppers also makes thinking more flexible. Eating raw chili peppers provides the best results.

When you bite into a piece of chili pepper, the strong spiciness stimulates the brain to release chemicals that reduce pain and produce a sense of pleasure. Recently, some have tried using spicy peppers to treat severe neurological headaches with very good results.

Corn kernels contain plenty of non-greasy fatty acids like linoleic acid, which protect the blood vessels of the brain and reduce blood fat. Especially, the high glutamine content in corn helps support brain cells. Eating corn regularly, especially young corn, also aids in brain function.

Corn is rich in various vitamins, particularly vitamin B1. This vitamin B1 helps acetylcholine, the neurotransmitter in the brain, function better. You'll rarely experience fatigue or headaches during working hours.

Pineapple is rich in vitamin C and magnesium, low in calories. Eating pineapple regularly helps quench thirst, keeps the mind alert, and enhances memory.

Bromelain extracted from pineapple stems has been found to break down selectively molecules associated with Alzheimer's disease. This demonstrates a potential benefit of the enzyme in preventing and treating Alzheimer's disease.

Tangerine juice and tangerines are packed with flavanones (plant-derived compounds with antioxidant properties), which research suggests can improve blood flow to the brain, thereby enhancing cognitive function.

Fruits in the tangerine family are excellent brain foods. Because they contain plenty of vitamin C and antioxidants that help you ward off mental decline and support brain improvement. Therefore, you should consume plenty of tangerines, oranges, pears, kiwis, etc., every day to boost memory and keep your mind sharp.

Carrots contain a compound called luteolin, which may reduce memory decline due to aging and inflammation in the brain, according to a study published in the Nutrition journal in 2010. In this study, mice on a daily diet supplemented with 20 mg of luteolin showed signs of reduced brain inflammation. Olive oil, peppers, and celery are also rich in luteolin.