There are several health issues that can be solved by making few changes to your diet. Healthy eating can be helpful in promoting good health, including brain health. Nutrients rich meal can enhance your immunity, promote healthy bodily functions and manage daily stresses efficiently.
As we age, we need to consume nutrients that can lower the risk of age related health issues especially associated with our brain. Foods rich in antioxidants, vitamins, healthy fats and minerals are essential for our brain cells and to keep off illnesses such as dementia and depression. Here are vitamins and foods that are essential for keeping your mind sharp.
This vitamin is essential for proper functioning of our nervous system. Low levels of B12 can be associated with low energy levels, poorer short term memory and concentration and even depression. There are several foods that are packed with Vitamin B12, including seafood, eggs, meat and dairy or you can give supplements a try.
Vitamin B6 plays a vital role in regulating mood and preventing mental fatigue. This vitamin also helps in the formation of hemoglobin, a part of the blood that carries oxygen throughout our body including our brain. Low levels of energy boosting oxygen has been found to be associated with low energy levels and impaired ability to focus. By incorporating sea foods like salmon, tuna cod in your diet, you can boost your brain health.
Caffeine not only improves your mental activity but also enhance your focus. Besides these, drinking coffee or tea has been associated with additional cognitive benefits. Studies have found that older adults who consumed one or two cups of coffee have reduced their development of mild cognitive impairment compared to those who did not drink coffee regularly. How coffee affects your health?
Antioxidants are essential for our body as these help to fight free radicals that damages healthy cells. Free radicals are one of the factors associated with various diseases including heart disease, high cholesterol and circulation related diseases. Quercetin is found in apples and berries and thus they are considered as one of the healthiest food choices for your brain.
Quercetin might also help delay the decline of cognitive health. Studies have shown that taking at least 5 mg of Quercetin every day or an apple (eating apple without peeling it) can be beneficial in promoting brain health .
Vegetables and fruits are colorful due to the presence of pigments in them called as Carotenoids. These Carotenoids are nutritional powerhouse and have antioxidant properties, which protects the healthy cells from free radicals. Free radicals can wreak havoc on cells and could disintegrate them or promote mutations that often lead to cancers and degenerative diseases such as Alzheimer’s.
Carotenoids are found in colorful veggies and fruits like carrots, cantaloupe, and sweet potato ad kale. They are best consumed through real food rather than in supplement form.
Omega-3 fatty acids
Omega-3 fatty acids improve cognitive flexibility and help slow the aging process in your brain. Unlike other nutrients, omega-3 fatty acids do not naturally occur in the body, so it is important to incorporate foods rich in this nutrient into your diet.
This super spice contains curcumin, one of the richest sources of beta carotene and a potent anti-inflammatory ingredient that prevents the building up of plaque in the brain. It also slows down the breakdown of neurons and promotes growth of new nerve cells in the brain. Incorporate this spice into your daily diet.
Medium-chain triglycerides are used by the brain as energy and considered as brain’s best friend. These medium chain fatty acids improve cognitive function. Coconut and coffee are great way to get medium chain triglycerides in your meal.