Eating Smart for a Healthier Brain
It’s natural that as we grow with age, our body and its functioning also chronologically ages. But as you grow up, making healthy eating choices can contribute to maintaining the brain health.
Adding some of these superfoods can help sharpen your memory and boost the functioning of the nervous system.
- Blueberries are termed as “Brainberries” by Steven Pratt, author of Superfoods RX: Fourteen foods are proven to change your life. Blueberries are known to help reduce the oxidative stress and protect the brain from age-related disorders such as cognitive decline, conditions like Alzheimer’s disease or dementia. It has also proved by some studies that including these berries to your diet helps to improve the learning skills. It is recommended to add 1 cup of blueberries in a day for better results.
- Salmon is one of the richest sources of omega-3 fatty acids, which is essential in improving the brain functioning. Wild salmon is known for its speciality of being clean and available in plentiful supply. Foods rich in omega-3 also possesses anti-inflammatory properties. There are also other fishes like sardines and herring. It is recommended to consume 4 ounces of serving thrice a week.
Seeds and Nuts:
- Seeds and Nuts, both are a rich source of vitamin E which helps in reducing the risk of factors associated with cognitive decline. Consumption of hazelnuts, walnuts, brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seeds, etc can help improve the brain functioning. It doesn’t matter if you consume these seeds and nuts raw or roasted unless you are on a low sodium-restricted diet.
- Just as blueberries, avocados are also good in promoting the health of the brain. Avocado is a fatty fruit, consisting of monounsaturated fats contributes to healthy blood flow which further improves the brain functioning. These are also helpful in decreasing the blood pressure as hypertension is a risk factor for cognitive decline. Adding ½ avocado along with meals can be beneficial for the brain health.
- Whole grains like oatmeal, multigrain bread, brown rice, etc. reduce the risk of certain diseases related to the heart because of its nutritional importance. If the heart health is good, the blood flow is also maintained which indirectly relates to the brain health. Consume a bowl of cereal, 1-2 slices of bread and a cup of brown rice for better results.
- In many parts of the world, beans are often unrecognized or considered as economical. The proteins found in beans are known to stabilize the blood sugar levels. For the proper functioning of the brain, the brain needs glucose to fuel up. Since glucose cannot be stored in the brain, it has to depend on beans for a quick boost of energy. It is recommended to consume ½ a cup of lentils or black beans daily.