Fish and leafy greens are good for your brain. There are also juices for brain health. On World Brain Day, know which ones you should drink to improve brain health.
Genetics, stress and your lifestyle play major roles in brain health, but your diet cannot be ignored. What you eat not only has an impact on your weight, but also your brain. That’s why you should not ignore “brain foods”. Yes, there is no food that can protect against age-related conditions like dementia, but our brain needs good fuel for better concentration throughout the day. As you consume fatty fish, turmeric and other healthy foods, make sure to slip in drink juices for brain health. Celebrate World Brain Day on July 22 by drinking some of the best juices for brain health.
What are brain foods?
Brain foods are nutrient-rich foods that support and enhance brain function, and provide energy, says nutritionist Neelima Bisht.
Key brain foods include –
- Fatty fish are rich in omega-3 fatty acids, which are essential for brain health.
- Blueberries are packed with antioxidants that may help improve memory.
- Turmeric, with its curcumin content, offers anti-inflammatory and antioxidant benefits.
- Pumpkin seeds provide magnesium, iron, zinc, and copper, all important for optimal brain function.
- Dark chocolate contains flavonoids, caffeine, and antioxidants that may enhance brain function.
Best juices for brain health
Here are some healthy juices for your brain:
1. Blueberry juice
Blueberry is high in flavonoid compounds called anthocyanins, which may help in improving mental performance, according to research published in the European Journal of Nutrition in 2020. Drinking 1 or 2 cups of blueberry juice daily can be beneficial, preferably in the morning for a brain boost throughout the day.
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2. Pomegranate juice
It contains polyphenols, which can improve brain function, says Bisht. A daily intake of pomegranate juice (about 250 ml) can enhance memory and learning abilities. It is best to consume in the morning or before a mentally demanding task.
3. Beet juice
The nitrates in beets may help in improving brain function, according to research published in the Nutrients journal in 2015. They may promote the dilation of blood vessels and in turn increase blood flow to the brain, and enhance cognitive function. One cup per day is recommended, preferably before physical or mental activities.
4. Carrot juice
Carrot contains luteolin, which may protect the brain. So, drinking one cup of carrot juice daily may support your cognitive health. It’s best consumed in the morning for a fresh start.
5. Spinach juice
Spinach has an antioxidant called lutein, which can help in cleansing toxins from the brain and slow cognitive decline. A daily glass of spinach juice is beneficial, ideally in the morning, says the expert.
6. Orange juice
It is loaded with vitamin C, which may protect the brain against oxidative stress. A review, published in Nutrients in 2017, found that people with higher blood levels of vitamin C had better memory, and attention than those with lower blood levels. Consuming one glass daily can enhance mental clarity and overall brain health.
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7. Kale juice
High in antioxidants and vitamins A and C, kale juice may support brain health and cognitive function, says the expert. Drinking one glass daily, preferably in the morning, can be beneficial.
8. Grape juice
Grape juice contains polyphenols that may improve memory and cognitive function. One glass of this healthy juice daily can enhance brain health. So, drink it up right after waking up.
9. Tomato juice
Tomato is rich in lycopene, which protects against brain cell damage. A glass of tomato juice every day can support cognitive health. Have it in the morning for better brain health.
10. Apple juice
It contains antioxidants that boost brain function and can protect against cognitive decline, says the expert. Drinking a glass of apple juice daily, preferably in the morning, can be beneficial.
Who should avoid juices?
People with diabetes or blood sugar management issues should be cautious with fruit juices due to their high sugar content, says the expert. Those with allergies to specific fruits or vegetables should also avoid corresponding juices.
Juice like spinach, kale, orange and beet may be good for your brain. To enjoy their benefits, you just need to blend them with water or juice the fresh produce. Drink them in the morning so that your body can absorb the nutrients more efficiently.
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