Eating well will not just physically fuel your body; it is also a sure way of ensuring your mental health is in check. Most people have no idea which foods will particularly aid in keeping your brain matter healthy and happy. Whether all you are in need of is to optimise your nutrition or simply want to boost how your brain works, paying attention to what you eat can be incredibly beneficial. The truth is that there is no specific ‘brain food’ that can help protect your body from dementia and Alzheimer’s, there are many foods that can aid in cognitive health. By eating a healthy diet that incorporates these 10 foods there is no doubt that you will keep your brain working well especially your focus, concentration and memory.
According to reliable studies whole grains may come in handy in improving concentration and boosting focus. Like every other thing in your body, it is impossible for your brain to work without sufficient energy supply. Your ability to concentrate requires an adequate supply of energy which in this case is in form of glucose that is absorbed into the bloodstream and then transported to the brain.
The best way to ensure that you have a steady supply of glucose to your brain is to increase your supply of whole grains especially those with a low-GI. These are preferred because they release glucose into the bloodstream slowly and steadily meaning you will be able to remain mentally alert throughout the entire day. It is best to opt for brown wholegrain cereals such as pasta, rice and granary bread.
Another food that is great for your brain health and can aid in the proper functioning if your mental faculties is naturally fatty fish. This is because such fish contains important essential fatty acids (EFAs) that cannot be naturally made by the human body. If the body cannot naturally produce these fatty acids, it means that they can only be obtained through diet. The most essential, potent and effective amino acids occur naturally in fatty fish in the form of DHA and EPA. There are also some plant sources of these amino acids though in low concentration such as walnuts, soya beans, flax seeds and walnuts and their respective oils. The fast contained in these plants are extremely healthy for optimum brain function as well as aiding in the proper functioning of joints and the heart.
What makes oily fish particularly more helpful is that they are rich in an active form of both DHA and EPA. The main sources of fatty fish include mackerel, salmon, trout, sardines, kippers, herring and pilchards. It is important to keep in mind that low levels of DHA have been closely linked to Alzheimer’s disease, memory loss and dementia. On the other hand, sufficient levels of both DHA and EPA make it easier to manage health because they stimulate the production of serotonin. This is an important neurotransmitter hormone that helps to stabilise moods. When your moods are stable you are in a better position to avoid developing chronic stress and depression.
This commonly ignored food is not only delicious and packed with antioxidants; it is also associated with boosting short-term memory loss. According to research study carried out in Tufts University in the United States, there is a high probability that consuming more blueberries will be extremely effective in preventing short term memory loss especially in the demographic over the age of 50. Aside from blueberries you can also opt for any purple or red fruits and vegetables that are rich in anthocyanins.
You can hardly find any meal that is cooked without tomatoes. According to numerous reliable studies there is a high chance that tomatoes contain a incredibly powerful antioxidants that come in handy in preventing free radical damage especially when it comes to the brain cells that aid in memory and focus. How you eat tomatoes will determine whether they help you enhance mental health or not. It is beat to eat them whole and raw or incorporated into fruit salads and smoothies.
There are many studies that prove this controversial food come in handy in brain shrinkage. While they may be high in cholesterol eggs are also extremely nutritious. They contain essential vitamins (Vitamin B6, Vitamin b12 and even folic acid). These are important vitamins that have been proven to aid in the reduction of a compound known as homocysteine which sometimes accumulates in the blood. It has been proven beyond question that when homocysteine are elevated in the blood, there is an increased risk of developing a stroke, Alzheimer’s disease, dementia and even cognitive impairment.
According to a study carried out on a group of elderly patients who were actively suffering from mild cognitive impairment, after two consistent years of intervention using doses of vitamin B12, vitamin B6 and Folic acid there was significant brain shrinkage as compared to the placebo group. If you want to avoid the detrimental consequences of brain expansion, your best bet at success is to include vitamin B rich foods such as fish, chicken and eggs. Leafy greens are also a great addition to your meals if you are aiming at brain shrinkage.
This is another fruit that is ignored by most people. It comes in handy in helping to reduce anxiety and also in the management of stress so that it does not become chronic or develop into depression. The reason black currants will aid in enhancing mental function is because they are rich in vitamin C. For a long time has been shown to boost mental agility. According to knowledgeable and experienced nutritionists, the deficiency of vitamin C is a risk factor affiliated with age-related brain degradation conditions such as Alzheimer’s and Dementia. Black currants are packed with essential vitamin C. Other sources of this important vitamin include red peppers and citrus fruits like broccoli and oranges.
There is adequate evidence to suggest that pumpkin seeds come in handy in helping to enhance memory and also substantially boost mood. As we get older our brain function decreases substantially starting with memory. If this is coupled with mood swings a person is most likely to develop chronic stress or depression. These seeds are rich in zinc than any other seeds. They are packed with Magnesium that helps in relieving stress. Other nutrients in pumpkin seeds that aid in mental health are tryptophan and vitamin B which as mentioned earlier with stimulate the production of serotonin.
This is a popular vegetable lauded for its nutritional benefits and how easy it is to incorporate into different meals without dulling the taste. It looks like broccoli is a super food because according to numerous studies there is a high chance that this nutritious vegetable will help to boost brain power and enhance mental health. This vegetable is packed with vitamin K which has been proven to improve how your brain functions and also enhance cognitive function, concentration and focus. Numerous researchers have reported that since broccoli is high in compounds known as glucosinolates, it can come in handy in slowing down of a neurotransmitter known as acetylcholine. This is a neurotransmitter that helps the central nervous system to perform excellently so that the brain remains sharp and alert especially when it comes to memory. Knowledgeable and experienced neuroscientists have associated Alzheimer’s with the low levels of the neurotransmitter acetylcholine.
This is an important plant that helps to improve concentration and also boost memory significantly. Fr a long time this vegetable has had a reputation for boosting concentration and helping enhance memory. While most of these studies simply focused on studying sage as an essential oil, they trampled upon the nutritional value of fresh sage. It is important to add fresh sage at the end when cooking so that the essential oils are not damaged because of exposure to too much heat.
There is no doubt that nuts are a super food. Aside from being nutritious and packed with antioxidants, it has also been proven that nuts can come in handy in protecting the healthy functioning of a brain. According to a study that was published in the American Journal of Epidemiology in 2011 suggested that sufficient intake of Vitamin E can come in handy in preventing cognitive decline particularly in the aging demographic. Additionally, nuts are a great source of vitamin E along with some leafy greens like asparagus.
We are as good as our brain’s function. If cognitive function is suffering your whole demeanor changes and there are chances that your quality of life will decrease tremendously. It is important to ensure that your brain is in perfect working condition. One way to do this is by creatively incorporating the 10 foods mentioned in this article into your diet regimen. Additionally, an all-round healthy diet coupled with a well-thought out exercise regimen is one of the best ways to keep your brain functioning effectively.