4 food groups help the brain function well

The brain accounts for 2% of the body weight but requires 20% of the total energy and oxygen needs to maintain daily activity. Even when the body is resting, the brain still consumes energy to maintain basic functions.

Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said about 60% of brain structure is formed from fat. Of which, more than half is omega-3 needed to build brain cells and nerve cells, improve the ability to learn, remember and maintain alertness throughout the day. Adding some foods containing nutrients helps the brain function better.

Fatty fish: Mackerel, salmon, tuna contain lots of omega-3 fatty acids and DHA – important ingredients for the brain. Salmon is a rich source of omega-3. A 100 g serving of mackerel provides 0.77 g EPA and 1.25 g DHA, while 100 g fresh tuna contains about 1,600 mg omega-3. These healthy fats help strengthen brain cell structure, improving cognition and memory.

Nuts: Walnuts, almonds, peanuts… are rich in healthy fats, antioxidants and vitamin E. They protect brain cells from the effects of oxidative stress and inflammation, supporting brain health , better concentration.

Anti-inflammatory foods: Cocoa, dark chocolate and turmeric are rich in antioxidants that help neutralize free radicals. Dark chocolate (containing at least 70% cocoa) is rich in flavonoids, caffeine, and antioxidants, which help improve blood circulation to the brain and reduce inflammation, increasing concentration and alertness.

Curcumin in turmeric Improve memory, reduce the risk of Alzheimer’s disease by removing amyloid plaques. Curcumin also helps improve mood through increasing the production of serotonin and dopamine, two neurotransmitters associated with positive feelings.

Berries: Blueberries, strawberries and black raspberries are rich in flavonoids, antioxidants that reduce inflammation and oxidative stress in the brain, thereby protecting brain cells and improving cognition. The products contain natural active ingredients from blueberry and ginkgo biloba to help regulate brain blood, increase nutrients and oxygen to the brain, thereby helping the brain function better, reducing headaches and insomnia.

Doctor Tra Phuong recommends that each person maintain appropriate exercise and rest to support brain health. People with unusual signs such as loss of memory and concentration, poor quick thinking should be examined by a neurologist.