6/17/2023 0 Comments Blood brain barrier function![]() This element is crucial for nerve signaling. They’re also an excellent source of magnesium, iron, zinc, and copper ( 35).Įach of these nutrients is important for brain health: Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage ( 34). In research, it has reduced symptoms of depression and Alzheimer’s disease. Turmeric and its active compound curcumin have strong anti-inflammatory and antioxidant benefits, which help the brain. Therefore, while adding turmeric to your food may be beneficial, you may need to use a curcumin supplement under a doctor’s guidance to obtain the results reported in these studies. This is because turmeric is only made up of around 3–6% curcumin ( 27). Keep in mind that most studies use highly concentrated curcumin supplements in doses ranging from 500–2,000 mg per day, which is much more curcumin than most people typically consume when using turmeric as a spice. It may help delay age-related mental decline, but more research is needed ( 25, 26). Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. One review found that curcumin could improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression ( 23, 24). Curcumin boosts serotonin and dopamine, both of which improve mood. It may also help clear the amyloid plaques that are a hallmark of this disease ( 21, 22). Curcumin may help improve memory in people with Alzheimer’s. It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits: This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain.Ĭurcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there ( 21). Turmeric has generated a lot of buzz recently. It may also offer some protection against Alzheimer’s, thanks to its content of caffeine and antioxidants. SummaryĬoffee can help boost alertness and mood. This could at least be partly due to coffee’s high concentration of antioxidants ( 16). The largest risk reduction was seen in those adults who consumes 3-4 cups daily ( 10, 15). ![]() One study found that caffeine consumption led to short-term improvements in attention and alertness in participants completing a cognition test ( 14).ĭrinking coffee over the long-term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. Caffeine may also boost some of your “feel-good” neurotransmitters, such as dopamine ( 13). Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy ( 11, 12). The caffeine found in coffee has a number of positive effects on the brain, including ( 10): ![]() Two main components in coffee - caffeine and antioxidants - can help support brain health. If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you. Omega-3s play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline. Summaryįatty fish is a rich source of omega-3 fatty acids, a major building block of the brain. Overall, fatty fish is an excellent choice for brain health. Gray matter contains most of the nerve cells that control decision making, memory, and emotion ( 9). Some research also suggests that people who eat fish regularly tend to have more gray matter in their brains. In general, eating fish seems to have positive health benefits. On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression ( 3, 8). Omega-3s also offer several additional benefits for your brain.įor one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease ( 4, 5, 6, 7). Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory ( 2, 3). ![]() This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids ( 1).Ībout 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids ( 2). When people talk about brain foods, fatty fish is often at the top of the list. ![]()
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