Food is an easy way to improve brain function because you can build up the nutrients and chemicals needed for your brain to operate at maximum efficiency while also enhancing your overall health. Have you ever noticed if you skip a meal or two you have difficulty concentrating, or perhaps you become a little irritable? That’s your brain telling you it needs a new supply of nutrition to operate properly.
Essential fatty acids– many people are led to believe that dietary fats are bad. However certain fats obtained from foods are critical for optimal brain health. Your brain cells depend on fats for construction, repair, and ongoing communication.
Unsaturated fats are those that must be obtained from diet because the body cannot create them. Among the most important of these are unsaturated omega 3 and Omega 6 fatty acids. Omega 6 fatty acids are plentiful in the typical American diet, it’s the omega-3 fatty acids that are less plentiful in our diet.
Water – water is required for survival 70 % of your brain is water. Each of us needs to drink plenty of water to maintain proper brain function. If you don’t consume enough water every day you will become dehydrated. When your brain becomes dehydrated, it is harder for your brain to make connections and recall information. You will easily become confused and disoriented. Stay hydrated if you expect your brain to keep working at its best.
Antioxidants and free radicals– Oxidative damage caused by free radicals is responsible for much of the aging of our brain and other parts of our body. Free radicals damage various parts of our cells. The body’s defenses for neutralizing these free radicals are antioxidants. Antioxidants are molecules of various sizes and shapes that protect the brain and the body from free radicals and oxidative damage.
1. Blueberries – The levels of antioxidants found in blueberries help slow down oxidation of the brain. Not only do these chemicals help reduce the risk of mental diseases like Alzheimer’s and dementia, as well as some cancers, they also can result in increased memory and motor skill function.
2. Black Currants – Black currants not only help protect brain cells, they are also jammed packed with antioxidants. They protect the cells found in hippocampus, a part of the brain which helps usher in information to be remembered and stored in other parts of the brain. The darker the color, the more rich in antioxidants they are.
3. Cherries – Jam-packed with antioxidants, cherries not only taste good, they are good brain food. Antioxidants help to fight off free radicals, thereby helping blood flow easier to the brain. Without the free radicals, not only does more blood make it to the brain, but the blood is more nutrient-dense.
4. Eggplant – Eggplant helps to protect the lipids in brain cell membranes. These lipids help to keep some of the bad stuff out, like free radicals, while also keeping the good stuff in.
5. Vegetables – the more colorful the vegetables on your plate, the better they are for you. Think about various colored lettuce, spinach, onions, bell peppers, I could go on and on. The more colorful the vegetable the better.
6. Salads- are refreshing ways to consume plenty of colorful vegetables, add a few almonds or walnuts or sunflower seeds. Salads are a healthy addition to the brain diet.
7. Fresh fruit-try adding fruit to your meals or as a snack between meals; strawberries and blueberries and other berries, oranges, tangerines, Apples, pears, melons, peaches, or mangoes can make refreshing and healthy desserts and snacks. Start using fruit in place of pastries and cookies for dessert your memory and your waistline will thank you.
8. Nuts and seeds – nuts and seeds are not only healthy but you can eat them as snacks add them to your salad or vegetable dish. Almonds, walnuts, and sunflower seeds are good brain healthy choices try to limit these to a small handful a day, due to their high calorie content.
- Superfoods You SHOULD Know About! (blissreturned.wordpress.com)