Brain is the most integral organ of human body as it directly controls almost every body function. From our breathing to heartbeat, movement to learning ability everything is made possible by billions of neural connections controlled by brain.

Since brain is of such huge significance so eating the food items that boost the brain functions is crucial for us. After all, a healthy brain warrants a healthy life. Having a brain-boosting diet can support both short- and long-term brain function.

Human brain is an energy-intensive organ, using around 20% of the body’s calories, so it needs loads of good fuel to maintain concentration throughout the day and function properly.

Food items that contain antioxidants, B vitamins, healthful fats, and omega fatty acids are considered ideal to optimize brain functions.

• Here are some of the brain-boosting food items that must be a part of your diet plan:

OILY FISH

Eating oily fish is great for your brain functions as it's rich in omega-3 fatty acids that are key for brain health. Omega-3 fatty acids help build and repair brain cells .

These healthy fats are crucial for brain health. A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may play a vital role in enhancing memory, especially as we get older.

Some studies say that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition. Examples of oily fish that contain high levels of omega-3s include salmon, tuna, sardines, etc. It's recommended to eat two servings of oily fish weekly for living a healthy life.

COFFEE

Coffee is one brain-boosting beverage. It makes you alert and helps you concentrate better. That's why it is used worldwide especially in breakfast meal. Caffeine is the main component of coffee that gives it such properties. Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you sleepy. The other component of coffee that's helpful for brain is antioxidants which may support brain health as a person gets older.

Some studies say that when participants have one large coffee in the morning or smaller amounts throughout the day, they're more effective at tasks that require concentration. Drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Alzheimer's and Parkinson's diseases. Health experts say that it could be because of high concentration of antioxidants in coffee. But it must be noted that caffeine ingredient of coffee can affect your sleep and doctors don't recommend caffeine consumption for everyone.

EGGS

Eating eggs daily can really improve your brain functions as it nourishes your brain. Eggs are a good source of vitamin B-6, vitamin B-12, folate and choline. Some studies suggest that these vitamins may prevent brain shrinkage and delay cognitive decline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory. These significant nutrients in egg make it crucial for proper brain functioning and development, as well as regulating mood.

NUTS

This food item is already known worldwide for its brain-boosting function. Nuts are great for your brain health as they're good sources of healthy fats, antioxidants and vitamin E, which has been linked in some studies to less cognitive decline as you age.

Studies suggest that nuts can improve cognition and even help prevent neurodegenerative diseases. It's also shown by researches that eating nuts can improve markers of heart health, and having a healthy heart is linked to having a healthy brain. Nuts are also linked with improvement in memory. While all nuts are helpful for your brain, walnuts are the best as they also deliver omega-3 fatty acids which helps build and repair brain cells.

BLUEBERRIES

Colorful berries especially blueberries are rich in nutrients having anti-inflammatory and antioxidant effects. Antioxidants are of great significance for human brain as they act against both oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases. Researches have shown that blueberries help improve memory, delay short-term memory loss and also may help improve communication between brain cells.

DARK CHOCOLATE

Dark chocolate is also quite helpful for optimizing your brain functions. It has antioxidant properties, and it contains natural stimulants like caffeine, which can enhance focus. Dark chocolate contains cocoa. Cocoa contains a number of polyphenolic compounds but it's particularly rich in flavonoids, a type of antioxidant. As said earlier, antioxidants are crucial for brain health because the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases. Some researches say that eating dark chocolate may improve brain functions like memory and learning ability.