5 GREAT FOODS FOR A HEALTHY AND STRONG BRAIN
What you consume daily plays an important role in your brain health. With these foods, you will have a more active and smarter brain in the coming years of your life:
MAKE YOUR PLATE MORE COLORFUL:
Colorful vegetables and fruits, such as green leafy vegetables, peppers, beets, and berries, are rich in carotenoids and anthocyanins. These are antioxidant pigments that provide bright colors. “Antioxidants protect against free radical damage,” explains Janice Gibrin, professor of nutrition at American University in Washington, DC. “As you know, free radicals are harmful molecules that cause inflammation and are caused by factors such as poor diet or smoking.”
Vegetables (and legumes) also provide folate, which helps produce neurotransmitters in the brain that are essential for thinking and maintaining mood.
EAT FISH:
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Omega fatty acids, specifically DHA, help keep the brain healthy. “Brain membranes use these fats to improve cell structure and brain signaling, which leads to improved cognitive function,” said Vasanti Malik, a nutrition researcher at Harvard University. DHA also prevents chronic inflammation that destroys brain cells and reduces cognitive ability.
Research shows that eating fatty fish (such as salmon, sardines, and mackerel) once a week can help reduce cognitive decline and reduce the risk of Alzheimer’s disease. You can also get omega-3s from walnuts, chia seeds, flax and hemp.
EAT DARK CHOCOLATE:
Dark chocolate improves br.ain power
Cocoa contains powerful flavonols. Flavonols are compounds that act as antioxidants and help maintain bra.in stem cells. Dennis Steinler, scientific secretary and director of the Laboratory of Neuroscience and Aging at the Center for Nutrition Research at the Zaan Mayer School of Nutrition and Food Technology at Tuft University says:
Stem cells make new cells in the brai;n, and chronic inflammation or disease can damage these cells. These and other brain cells are used for standard operating procedures such as memory and thinking.
“Flavonols can support the hippocampus, a part of the b’rain involved in memory, mood, and psyche.” Eat some dark chocolate every day and stick to this habit.
USE WHOLE GRAINS:
The brain’s preferred fuel is glucose. This substance enters the body through various carbohydrates. Without enough glucose, it may have trouble concentrating and doing its job. Although refined carbohydrates are not recommended, whole grains contain fiber and can help maintain normal blood sugar levels.
DRINK COFFEE AND TEA:
If you love coffee and tea, keep drinking these ingredients. Caffeine can help protect the bra.in from cognitive decline. Studies have shown that caffeine can help protect people from memory problems. The researchers cautioned against taking caffeine supplements. These supplements fill the body with caffeine all at once, which is not good at all.
