Eating well is good for your mental and physical health. But which foods are particularly important in keeping your gray matter happy and healthy?
Although research linking diet and dementia is still in its infancy, it is worth exploring some important relationships between nutrients and brain health. Having a nutritious, complete diet gives our brains the best chance of avoiding disease. If your diet is unbalanced for any reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help supplement some of the essentials. If you are considering taking a supplement, it is best to talk to your doctor or qualified health care provider.
Whether you want to optimize your nutrition during exam season or stay alert at your next work meeting, paying attention to your diet can really pay off. While there is no single “brain food” to protect against age-related illnesses like Alzheimer’s or dementia, thinking carefully about what you eat gives you the best chance of getting the nutrients you need for cognitive health and mood. .
Eating a healthy balanced diet that includes these 9 brain-stimulating foods every day can help keep your memory, concentration and focus as sharp as possible.
1. INTEGRALS
It can improve concentration and focus.
Like everything else in your body, your brain cannot function without energy. Like everything else in your body, your brain cannot function without energy. Achieve this by choosing low GI whole grains, which means they release their energy slowly into the bloodstream, keeping you mentally alert throughout the day. Eating too few healthy carbohydrates can cause mental confusion and irritability. Opt for ‘brown’ whole grains, whole grain bread, rice and pasta.
2. ESSENTIAL FATTY ACIDS
It can promote healthy brain function.
Essential fatty acids (EFAs) cannot be produced by the body, which means they must be obtained from food. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHEA. Good vegetable sources include flaxseed, organic soy, pumpkin seed, walnuts and their oils. These fats are important for the healthy functioning of the brain, heart, joints and our general well-being. Although studies are at an early stage, there are some suggestions that adequate amounts of omega-3 fats in your diet may help relieve depression.
What makes oily fish so good is that they contain these active fats in a ready-made form, which means the body can use them easily. The main sources of oily fish include salmon, trout and mackerel, herring, sardines, sardines and herring.
Low levels of DHA may be linked to an increased risk of dementia, Alzheimer’s disease and memory loss, although having sufficient levels of EPA and DHA can help us manage stress and make the brain’s good mood chemical serotonin.
If you are a vegetarian or vegan, you can add seeds like flaxseed, hemp and chia to your diet, or consider an omega-3 supplement based on microalgae plants. If you are considering taking a supplement, talk to your doctor first. Remember that vegetarian or vegan moms-to-be, or those who are breastfeeding, should consider a supplement because of the important role omega-3 fats play in developing your baby’s central nervous system.
3. BLUEBERRIES
It can increase short-term memory.
Accumulated evidence suggests that consumption of blueberries may be effective in improving or delaying short-term memory loss. They are widely available, but you can also get the same effect with other red and purple fruits like blueberries and vegetables like red cabbage. These contain the same protective compounds called anthocyanins.
4. TOMATOES
It can prevent free radical damage.
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, may help protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s. Prefer cooked tomatoes and savor with a little oil to optimize absorption and use by the body. Other foods that provide this, and other similar protective phytonutrients, include papaya, watermelon and pink grapefruit.
5. BLACKBERRIES
It can reduce anxiety and stress.
Vitamin C has long been believed to have the power to increase mental alertness, and some research suggests that deficiency may be a risk factor for age-related brain degeneration, including dementia and Alzheimer’s. In addition, interesting studies demonstrate that vitamin C can be helpful in controlling anxiety and stress. One of the best sources of this vital vitamin is blackberries. Others include red peppers, citrus fruits such as oranges.
6. PUMPKIN SEED
It can improve memory and improve mood.
Richer in zinc than many other seeds, pumpkin seeds provide this valuable mineral that is vital for improving memory and thinking skills. They’re also full of magnesium, B vitamins and tryptophan, the precursor to serotonin, which eliminates stress. Other useful food sources include chickpeas and nuts, including cashews and almonds.
7. BROCCOLI
It can improve intellectual ability.
Broccoli is a great source of vitamin K, which is known to increase cognitive function and improve brain capacity. The researchers reported that because broccoli is rich in compounds called glucosinolates, it can slow down the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to function properly and keep our brains and memories sharp. Low levels of acetylcholine are associated with Alzheimer’s. Other glucosinolate-rich cruciferous vegetables include cauliflower, kale, cabbage and brussel sprouts, while you can get vitamin K from liver, hard cheeses and plums.
8. SALVIA
To increase memory and concentration.
Salvia has long had a reputation for improving memory and concentration. Although most studies focus on salvia as an essential oil, it may also be worth adding fresh salvia to your diet. Add at the end of cooking to protect beneficial oils.
9. NUTS
It can help protect healthy brain function.
A study published in the American Journal of Epidemiology suggests that adequate vitamin E intake can help prevent cognitive decline, especially in the elderly. Nuts are a great source of vitamin E along with green leafy vegetables, asparagus, olives, seeds, eggs, brown rice and whole grains.