Eating well is good for your mental as well as your physical health. We’ve learned that our brains require nutrients just like the heart, lungs or muscles do. But what foods are really important to keep our grey matter healthy?
Like every other part of your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy – in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Make sure you feed on ‘brown’ wholegrain cereals, granary bread, rice and pasta.
2. Oily Fish
Essential fatty acids (EFAs) cannot be made by the body which means they must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish, good plant sources include linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general wellbeing. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Those following a vegan diet may wish to supplement daily with a plant-based omega-3 supplement.
Evidence accumulated at in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. They’re widely available, but you can also look out for dark red and purple fruits and veggies which contain the same protective compounds called anthocyanins.
4. Eat Tomatoes
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s. Cook tomatoes and enjoy with a little olive oil to optimize absorption and efficacy.
Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains sharp and in top shape.
I hope you have learned as much as i have and already heading to get these things right away! Feed your brain well and make it a power house, you will thank you.