Ikan salmon. ©2012 Shutterstock/ElenaGaak
Merdeka.com – The brain is the center of the nervous system which has a complex network. If likened to a car that requires high-octane fuel to produce good combustion. Likewise, the brain needs food which will increase brain power to help focus, think clearly and have maximum health.
There are many foods that are beneficial for brain health and if consumed regularly can increase intelligence. Sufficient nutritional intake for your brain by choosing foods regularly.
If you already have children, don’t forget to get their brain’s nutritional needs as early as possible. To better understand about foods that are good for brain health, here are 9 foods that are good for brain health which have been summarized by merdeka.com via brilio.net on Wednesday (12/8/2020).
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1. Broccoli
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The first good food for brain health is broccoli. Broccoli is well known for its content of a compound called sulforaphane which has been shown to increase the proliferation and viability of brain cells by reducing inflammation and increasing BDNF production. Regular consumption of broccoli has been shown to increase neurogenesis, the production of new brain cells.
These high-fiber vegetables have the essential nutrients Vitamin K and Folate. Vitamin K plays an important role in protecting brain cells. Meanwhile, Folate helps detoxify and reduce inflammation in the brain.
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2. Tomatoes
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The next good food for brain health is tomatoes. Did you know that 60 percent of our brains consist of fat. The fat-soluble nutrients in tomatoes act as strong protection.
The antioxidant content in tomatoes can help neutralize carotenoid free radicals. This is an important process for keeping your brain functioning at its highest level.
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3. Blueberry
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Apart from tomatoes, this fruit has the highest content of antioxidants, especially anthocyanins which help protect the brain from stress. This fruit is the fruit highest in antioxidants that can maximize brain health and performance. The antioxidant content of blueberries also allows the brain to maintain healthy energy levels.
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4. Call
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A 2006 study showed that a common compound in apples, quercetin, can protect neurons in our brains from oxidation. It is believed that quercetin reduces cell death in the brain linked to inflammation of neurons. This process may play an important role in reducing neurodegenerative disorders such as Alzheimer’s.
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5. Turmeric
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Apart from being a spice in the kitchen and a medicinal plant, turmeric is also known for its good benefits for increasing intelligence. This is none other than because of the main compound content of turmeric, namely curcumin. These compounds have anti-inflammatory, viral, bacterial, fungal, anti-cancer and antioxidant properties.
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6. Onions
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Who doesn’t know onions, one of these spices is almost always in every cooking menu. It turns out that the benefits of onions can not only add to the taste of food but also as food that is good for brain health.
Onions are a good natural source of folate. Folate itself has long been shown to increase blood flow to the brain by lowering homocysteine levels in the body.
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7. Eggs
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Eggs are a high source of protein, as they can provide a tremendous boost to brain health and longevity. The reason is that eggs contain choline in egg yolk which is very important to build the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory and intelligence.
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8. Salmon
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Our brains are 60 percent fat. Omega-3 is one of the most needed fats as a building block for brain cells. One of Omega-3 which is important for brain is DHA. The DHA content in salmon helps form a protective layer around neurons.
The better the quality of this layer, the more efficient and effective the brain system works. To get the benefits, it’s good to pay attention to how to cook good salmon so as not to lose its nutrients.
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9. Bone Broth
©Meghan Telpner
Food that is good for brain health is bone broth which comes from a substantial content of vitamins and minerals. Especially calcium, phosphorus, magnesium, and potassium.
Bone broth has long been popular as an ingredient to help heal the gut called the second brain. Research shows that there is a direct and indirect relationship between the gut and the brain.
The intestines accommodate and store many important brain compounds involved in optimal brain work. Therefore, gut health is very important for brain health and performance.
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