Nourishing Brain Foods For A Sharp Mind And A Healthy Nation

Republic Day is observed on January 26 every year, a very momentous national event, as this was the date on which the constitution of India was officially adopted and came into effect in the year 1950. It was indeed a proud occasion when the country was pronounced a sovereign democratic republic. The brave freedom fighters of our country not only secured liberty from foreign rule and independence for all the people, but also drafted the fundamental rights that every citizen is entitled to. The significance of the constitutional document is that these privileges apply to every single individual, irrespective of gender, religion, caste, age and economic status.

This 72nd Republic Day, amidst the ongoing COVID-19 pandemic with new normal practices of social distancing, hand sanitizers, face masks, let us all realize that good health is not just a priceless treasure, but a basic right as well. In these challenging circumstances wherein society is rife with illnesses, the overall wellbeing of oneself must be the foremost priority of each person, remembering to care for the different aspects of wellness – physical, mental and emotional.

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Although every organ in the body is important, the brain is a crucial part of the human system, acting as the control centre and situated within the skull, that influences all these three parameters of health. It essentially requires a diet comprising ingredients that energize mood, promote memory and prevent neurodegenerative disorders such as Alzheimer’s, Parkinson’s, dementia, for functioning optimally. Read on, to discover the best brain foods that confer noteworthy merits for elevating nervous system activity and remarkably sharpening the mind.

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Fantastic Food Sources To Uplift Brain Power, Memory And Mood:


Oranges are packed with the key essential nutrient – vitamin C and consuming just one fresh orange as part of the regular diet supplies ample amounts of this vital component. Vitamin C possesses potent antioxidant traits, that shield the brain cells from damage by detrimental free radicals, thereby averting the risk of Alzheimer’s in old age.


Rich in vitamin E, healthy fats, phytonutrients, walnuts promote heart wellness, which in turn, preserves smooth blood circulation enriched with oxygen and nutrients to the neurons in the brain. Vitamin E protects the brain tissues from hampered memory, thanks to its antioxidant potential, while omega-3, unsaturated fatty acids, antioxidants vastly improve cognitive abilities.

Leafy Greens

Vegetables including spinach, kale, leaf lettuce are a storehouse of key brain-fortifying nutrients, namely vitamin E, vitamin K, folate and minerals like iron, calcium. These confer anti-inflammatory traits that prevent neurodegenerative disorders like Parkinson’s, dementia in the later years. Vitamin K provides essential fats for healthy brain functions, while iron and folate ensure oxygen-rich blood supply to the neurons.

Also Read: Iron: Functions, Food Sources, Supplements, Deficiency and Toxicity
Brain food

Pumpkin Seeds

Pumpkin seeds are a brilliant source of crucial micronutrients, including zinc, copper, iron and magnesium. These compounds are necessary to regulate nerve signals, that uplift mood and mitigate symptoms of anxiety and depression. Ingesting sufficient quantities of these key trace minerals averts the occurrence of deficiency diseases, brain fog and lowers the risk of Alzheimer’s, dementia, Parkinson’s, epilepsy in old age.


Being a wholesome breakfast food packed with proteins, energy and healthy fats, eggs are also rich in vitamin B6, vitamin B12, choline and folate. These nutrients control sugar levels in the brain, promote neurotransmitter synthesis and activity, besides bolstering concentration, thinking and memory. B vitamins also aid in averting memory loss in the later years and help improve signs of depression.


Berries such as strawberries, raspberries, blueberries and blackberries comprise profuse volumes of anthocyanins, which are rather powerful antioxidants. They safeguard the brain cells from encountering harmful inflammatory signals and injurious free radicals which damage nerve tissues and lead to oxidative stress. Thus, berries are a wholesome addition to the daily diet that nurture brain health.

Coffee And Green Tea

Caffeine and antioxidants are the main constituents in the regularly-consumed hot beverages of coffee and green tea, that deliver spectacular merits for the brain. Caffeine significantly elevates mental awareness, alertness, thinking skills, concentration and intelligence. These drinks also contain polyphenol antioxidants, that increase neurotransmitter functions and assist in tackling depression. Moreover, L-theanine is a valuable amino acid in green tea that calms the mind and instantly relieves stress.

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