10 Best Foods That Help Reduce Brain Inflammation

Every year, World Encephalitis Day is observed on 22^nd February to spread global awareness about encephalitis, which has affected several individuals and families. Encephalitis Society celebrates this day to honour millions of individuals affected by encephalitis worldwide. Numerous people around the globe are not yet aware of this concerning condition characterized by the inflammation of the brain. Spreading awareness about encephalitis, its consequences, and the available support can help treat encephalitis sufferers, save lives, and build a better future. So, you might be wondering what encephalitis is and how you can help prevent it or lower its risk factors, aren’t you? Discover all about it below.

What is Encephalitis?

Encephalitis is the severe inflammation of the brain which is a serious condition. It’s way to more than occasional forgetfulness and inability to concentrate. Encephalitis is quite rare but can lead to severe inflammation that can cause seizures, swelling of the brain, and a rapid decline in the psychological state. A brain tumour, an autoimmune condition, viral infections, or the bite of ticks or mosquitos can cause this serious inflammation of the brain – encephalitis. It may present with severe flu-like symptoms, such as headache or fever, along with rapidly developing confusion or fits that call for an urgent investigation by a doctor. The condition can have a high death rate and the survivors might live with an acquired brain injury and life-changing consequences. Early diagnosis and the right treatment can save the life and help the sufferer experience improved outcomes.

To spread awareness about this serious inflammatory condition of the brain, World Encephalitis Day 2023 encourages the masses to participate in three activities. The first activity is known as Go #Red4WED. It motivates the supporters to put on some red outfits and click and share their photos on their social media accounts. Second is joining BrainWalk, which is a fundraising challenge that motivates you to walk, jog, and run as much as you can throughout the month. The third activity – Light up a Landmark involves illuminating landmarks globally on this day.

Besides these, you may also reduce brain inflammation by including the right foods in your diet. Consulting certified dieticians and nutritionists can help you have the necessary foods in your diet to alleviate brain inflammation. Check out everything about it below.

Fortunately, dietary modifications can help prevent or alleviate the inflammation of the brain naturally. Keeping your gut in good health can help minimize the levels of inflammation. The intake of the right, nutritious foods can help maintain good brain health and minimize the risk of brain inflammation. So, if you are wondering which healthy foods can help prevent or lower the risk of brain inflammation or reduce the prevailing inflammation of the brain, think no further. Here’s a list of nutritious foods that can help reduce inflammation and may help manage encephalitis.

10 Healthy Foods That Help Reduce Brain Inflammation

Here’s a list of nutritious foods that help alleviate brain inflammation naturally.

1. Oily Fish

Abundant in omega-3 fatty acids, oily fish are an excellent food for good brain health and alleviating inflammation. Omega-3 fatty acids in fatty fish share a link with an increased grey matter volume in the brain areas that are related to behaviour and mood. So, you can include oily fish, such as salmon, in your diet. Ensure that you go for wild salmon, as farmed salmon can have high levels of mercury.

2. Blueberries

Adding blueberries to your diet can help reduce inflammation in your brain. The flavonoid content in blueberries protects your brain cells from inflammation and oxidative stress. The abundance of antioxidants in this fruit helps fight inflammation. Besides these, blueberries also supply you with vitamin K and vitamin C that help combat inflammation naturally. So, have blueberry juice or add the fruit’s pulp to your oatmeal or smoothie.

3. Chia Seeds

These small seeds contain greater levels of omega-3 fatty acids than any other plant-based food. The increase in long-chain omega-3s in the brain can mitigate inflammatory cytokines; this helps enhance neurotransmitter function. You may sprinkle chia seeds on breakfast cereals or smoothies and have them.

4. Nuts

If consumed in moderate quantities, nuts offer amazing brain health benefits. They contain antioxidants, that help minimize inflammation, and vitamin E, which helps maintain the health of the immune system. The intake of nuts can help enhance cognitive function markedly. So, you may munch on a handful of nuts to prevent the inflammation of the brain.

5. Avocados

Loaded with antioxidants, monounsaturated (healthy) fats, vitamins, and minerals, avocados are a great food for reducing brain inflammation. Eating avocadoes supports brain health and cognitive function. Vitamin E content in avocadoes helps safeguard brain cells and maintains good health of the immune system.

6. Pumpkin Seeds

Packed with antioxidants, pumpkin seeds help safeguard our body and brain from harmful free radical damage. Also, these nutrient-dense seeds supply your body with magnesium, zinc, copper, and iron which are crucial for good brain health. So, add pumpkin seeds to your regular diet to alleviate or prevent brain inflammation.

7. Leafy Vegetables and Broccoli

Leafy green vegetables, such as spinach, kale, and broccoli are rich in vitamin K which helps combat inflammation. Also, broccoli is abundant in choline, which is a crucial nutrient that impacts the health of the nervous system, liver, brain function, and muscle movement. Eating broccoli provides your brain with anti-inflammatory benefits; thereby helping reduce brain inflammation.

8. Cacao

Raw, natural chocolate that does not contain any added sugar and fats is called cacao. It may taste different (more bitter) than the usual chocolate containing added sugar, but cacao helps improve brain function. It contains antioxidants that help minimize oxidative stress and neuroinflammation that help protect the critical neurons. Also, cacao has abundant flavonoids, particularly flavanols. These flavonoids in cacao offer anti-inflammatory and antioxidant effects that counteract neuroinflammation and neuronal degeneration. Thus, it helps minimize the inflammation in the brain. Eating cacao also increases the blood supply to the brain. The increased blood supply to the brain can help protect against dementia and stroke and improve memory.

9. Spices

Several spices are known not only for the flavour that they add to our cooking preparations but also for their anti-inflammatory properties and improving our brain health. For instance, the most common spice – turmeric, due to its curcumin content, helps prevent the assembly of beta-amyloid protein in the brain that has a link with Alzheimer’s disease. Also, the curcumin content in turmeric offers anti-inflammatory effects and improves cognitive performance. Other spices offering inflammatory effects include cinnamon, ginkgo biloba, and ginseng.

10. Coffee

You may have a cup of coffee in the morning daily to lower or prevent the chances of brain inflammation. The intake of caffeine is associated with a lower risk of cognitive function loss and brain health conditions, such as dementia. Consulting a nutritionist will help you have the right quantity of coffee daily and prevent you from consuming it in excess.

So, let’s pledge this World Encephalitis Day to care for our vital organ – the brain by following a healthy diet and lowering the risk of brain inflammation naturally. Consulting certified nutritionists, such as health experts at Health Total, can help you have a customised diet plan comprising the right nutritious foods to lower the risk of brain inflammation. Our diet plan will not only help improve your brain health and cognitive functions but also eliminate the prevailing nutritional deficiencies, manage weight, boost immunity, and minimize potential health risks. So, hurry up, get in touch with us at Health Total, and improve your brain health and function with our personalized diet plan for brain health.

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