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Medical Article

Super food for healthy living

Super foods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins and minerals, which help to prevent heart disease and cancer to improving skin tone and boost memory and brain function. Go through the 10 super foods that help boost brain function and improve memory.

Milk

Milk is vitamin, calcium and potassium rich product, which is necessary for improving memory and cognitive functions. Cow milk protein is especially beneficial for brain health. It is made up of 20% of whey protein and 80 % of casein protein. The whey protein is a mixture of alpha-lactalbumin, beta-lactoglobulin and serum albumin.

Spinach

The cartoon character Popeye made spinach popular among children. The character gulped down tins of spinach to give him strength, and it inspires children. It has very high magnesium(39.1%) and potassium(24%) content, that help the higher brain function like memory and learning. The spinach is also rich in Vitamins B6 and E, and folate. Deficiency in folate leads to the conditions like Alzheimer’s disease, according to D’Anci and Rosenberg.

Acorn squash

Acorn squash belongs to the Cucurbita family which also includes pumpkins and Zucchini. It helps to prevent spikes in blood sugar and even cancer. The acorn squash contains folic acid along with Vitamin B12 which helps to prevent nerve damage and brain shrinkage. Folic acid also plays important role in the development of ‘fetus’ spinal cord and brain, according to National Centre for Biotechnology Information. Deficiency of this causes birth defects of the brain and spinal cord.

Potato

Salt-free baked potato is very healthy, low calorie and high-fiber food. It contains brain health beneficial contents like Vitamin C, Vitamin B6, Potassium and manganese. Vitamin B6 has important role in the production of Serotonin (lack lead to depression), melatonin (good for night sleep) and GABA (useful for brain function). The 100g baked potato supplies 16%  of Vitamin C and Vitamin B6, 15% of potassium and 11% of manganese.

Broccoli

It is a cruciferous vegetable of cabbage family. Scientists found that it can protect the brain following injury.  The chemical called sulforaphane in broccoli helps to strengthen the blood brain barrier(BBB).  The BBB protects the brain from ‘foreign substances’ which may injure the brain and it also maintains the constant environment of the brain.

Wheat germ

The wheat germ is rich in B-complex vitamins that keep brain health by protecting nerve tissue against oxidation. This vitamin also helps in enhancing memory and preventing stroke. The researchers found that homocysteine in the body cause strokes, in body it is obtained from animal protein. The folic acid and B-vitamins in wheat germ break down the homocysteine in the blood stream and convert them to methionine, which reduce the chances of stroke.

Mango

The fruits like mangoes and banana are rich in Vitamin B6, which is good for brain health. Mango contains Vitamin C, Vitamin K, A and E, and it is believed to be a good source of amino acid glutamine. The amino acid glutamine involves in the production of DNA, also determining mood changes and sleep. 

Honey

It is the traditional sweetener of man. Honey is rich with glucose and fructose, variety of B-vitamins, magnesium, manganese, phosphorus, potassium and antioxidants that is good for brain health. The fructose in honey fuels the brain, thus it protects the brain from mental exhaustion and keeps the brain perked up.

Salmon Fish

Salmon fish is a fatty fish high in omega-3 fatty acids or high in DHA (docosahexaenoic acid) content. Heart disease people are recommended to eat 1000mg of DHA+ EPA by the American Heart Association. Healthy people are recommended consumption of Salmon at least twice a week. Recent research proved that DHA also benefit to prevent onset of Alzheimer’s disease person and benefit for heart disease. It doesn’t seem to benefit people already have Alzheimer’s.

Water

85% of brain weight is due to water. Lack of water will lead to brain shrinkage. The researches claim that water scarcity not only shrink the brain tissue but also affect the concentration and memory. So take water according to the body weight. If you have 75kg weight, 2.5 liters water required for the body.