What fruit gives you brain power?

Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer's.

premierneurologycenter.com - 10 Foods That Improve Brain Health - Premier Neurology & Wellness Center

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You are what you eat. While you may not literally transform into the things you eat, your nutritional choices certainly play an important role in your overall health. Not only that, but there are certain foods that can even help to maintain or improve the health of your brain. Eating the right foods to keep your brain healthy can dramatically decrease your risk of developing neurological problems later in life. Here are some of the best foods for your brain:

Blueberries

Blueberries contain a compound that has both anti-inflammatory and antioxidant effects. This means that blueberries can reduce inflammation, which reduces the risk of brain aging and neurodegenerative disease. Furthermore, antioxidants have also been found to aid in communication between brain cells.

Eggs

Eggs are rich in B vitamins and a nutrient called choline. B vitamins help to slow cognitive decline and deficiencies in B vitamins have been associated with depression and dementia. The body uses choline to create the neurotransmitters responsible for mood and memory.

Fatty Fish

Fish such as trout, salmon, and sardines contain large amounts of omega-3 fatty acids. Not only is 60% of your brain composed of fat containing omega 3s, but it is also essential in the production of brain and nerve cells. Deficiencies in omega 3s can cause learning problems and depression.

Fruits

Leafy Greens

Leafy greens such as broccoli, collards, spinach, and kale contain various nutrients such as vitamin K, lutein, folate, and beta carotene. Vitamin K helps with the formation of fat inside brain cells and has been seen to improve memory.

Nuts

Nuts contain healthy fats, antioxidants, and vitamin E, which have been found to be beneficial for both the brain and heart. Walnuts, in particular, also contain omega-3 fatty acids to further improve brain function essayswriting.org/. In fact, nuts have been linked to improved cognition, sharper memory, and slower mental decline.

Pumpkin Seeds

Pumpkin seeds contain antioxidants, as well as zinc, magnesium, copper, and iron. The brain uses zinc for nerve signaling, magnesium for learning and memory, copper for controlling nerve signals, and iron to prevent brain fog.

Tea and Coffee

Both tea and coffee contain caffeine, which boosts brain function and improves alertness, as well as antioxidants. Green tea also contains the amino acid L-theanine which can cross the blood-brain barrier and increase neurotransmitter activity.

Turmeric

Turmeric is a dark-yellow spice that is commonly found in curry powder. Not only is it a strong antioxidant and anti-inflammatory substance, but it can pass through the blood-brain barrier to enter the brain directly. Tumeric has been associated with improved memory, less depression, and the growth of new brain cells.

Whole Grains

Whole grains such as bread, pasta, barley, brown rice, oatmeal, and bulgur wheat contain vitamin E, which is used to protect and preserve healthy cells. In protecting these cells, vitamin E preserves brain function and prevents neurodegeneration.

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Am I eating too much fruit?

Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat. While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.

healthline.com - How Much Fruit Should You Eat per Day? - Healthline

It’s been established that fruit is good for you, but can “too much” be harmful? First of all, when eating whole fruit, it’s rather difficult to eat too much. This is because fruits are very high in water and fiber, which makes them incredibly filling — to the point where you will likely feel full after just one piece. Because of this, it is very difficult to eat large amounts of fruit every day. In fact, fewer than 1 in 10 Americans meet the minimum daily fruit recommendation ( 46 ). Even though eating large amounts of fruit each day is very unlikely, a few studies have examined the effects of eating 20 servings each day. In one study, 10 people ate 20 servings of fruit per day for two weeks and experienced no adverse effects ( 47 ). In a slightly larger study, 17 people ate 20 servings of fruit per day for several months with no adverse effects ( 48 ). In fact, researchers even found possible health benefits. Although these studies are small, they provide reason to believe that fruit is safe to eat in any amount. At the end of the day, if you eat fruit until you feel full, it is almost impossible to eat “too much.” Nevertheless, it’s important to note that fruit should ideally be consumed as part of a well-balanced diet that includes a variety of other whole foods.