Although the delicious cakes in the bakery store window and the yummy fast food burgers are an easy grab on the way home from work, it’s important to have a healthy diet (most of the time, at least!). Maintaining a healthy diet is essential for overall physical and mental well-being, but many forget how important it is for our brain’s health, too. Certain foods have been shown to be particularly beneficial for keeping the brain healthy. Keep reading to find out how you can improve your brain health with your diet.
A few examples of foods we should be incorporating into our diet for our brain health include:
Fatty fish:
Fish like salmon, tuna, and sardines are high in omega-3 fatty acids, which have been linked to improved brain function and a reduced risk of dementia and Alzheimer’s disease. You can test for Alzheimer’s gene which puts you at a high chance of getting the disease as you age of course, however, incorporating more fatty fish is a great way to feed your brain its necessary vitamins and minerals in order to keep it healthy for longer.
Leafy greens:
Leafy green vegetables such as spinach, kale, and broccoli are packed with nutrients like vitamin K, folate, and beta-carotene, which are important for brain health. Adding more fruit and vegetables is essential for keeping your brain healthy, as well as your physical body healthy too. Leafy greens are considered to be some of the healthiest foods on the planet due to their high nutrient content and numerous health benefits. They are packed with vitamins, minerals, and antioxidants, which can help reduce inflammation, boost the immune system, and protect against chronic diseases such as heart disease and cancer. They are also rich in fibre, which can help to improve digestion. Incorporating leafy greens into your diet is a simple way to improve your nutrient intake and an effective means of supporting overall health and well-being, especially your brain health.
Nuts and seeds:
Nuts and seeds are a good source of healthy fats as well as vitamin E, which has been linked to a reduced risk of cognitive decline. For example, walnuts are rich in omega-3 fatty acids, which are essential for brain health and development. Almonds are high in vitamin E, an antioxidant that may help prevent cognitive decline. Pumpkin seeds are a source of zinc, which is important for memory and learning. You can find serotonin,a neurotransmitter that regulates mood and sleep, in sunflower seeds since it contains an amino acid called tryptophan. With more nuts and seeds in your diet, you can support brain health and promote cognitive function. And they also make a delicious and easily accessible snack!
Berries:
Berries like strawberries and raspberries, and especially blueberries, are rich in antioxidants, which help protect brain cells from damage. Although most berries prove to be beneficial for overall health, blueberries especially are considered a superfood due to their numerous health benefits. These tiny berries are packed full of nutrients, antioxidants, vitamins, and minerals which improve our overall health, including our brain health. Firstly, blueberries are loaded with antioxidants, which can help protect the body against free radicals and reduce the risk of chronic diseases such as cancer and heart disease. Studies have suggested that the antioxidants in blueberries can help improve cognitive function and help fight against age-related declines such as dementia and Alzheimer’s disease.
Whole grains:
Whole grains are foods like oatmeal and brown rice, which are rich in fiber and other nutrients that can help improve brain function and reduce the risk of cognitive decline. Whole grains are a good source of complex carbohydrates, which provide the brain with a steady supply of glucose, its main source of energy, which gives us enough fuel to get through our day with focus and ability. Additionally, whole grains are also rich in nutrients like B vitamins, and vitamin E, which have been linked to improved brain health. So, incorporating some whole grains into your diet such as brown rice or cereals, can be a great way to support brain health.
Avocado:
Avocados are a delicious fruit packed to the brim with healthy fats and vitamin E, which can help protect brain cells from damage as well as improve brain function. We always need a good source of healthy fats to fuel our brains, which avocados are a great source of. Many people see the words ‘fat’ and ‘avocado’ together and instantly think ‘bad’, however, this is absolutely not the case. Avocados are a good source of omega-3 fatty acids, which have been linked to improved cognitive function and a reduced risk of age-related cognitive decline. Additionally, avocados contain antioxidants, such as lutein and zeaxanthin, which can help protect the brain from oxidative stress and inflammation.
So, in conclusion, there are many beneficial (and delicious) foods you can incorporate into your diet to improve your overall health as well as your brain health. Look out for whole and natural foods which contain antioxidants, healthy fats, vitamin E, as well as many other nutrients, vitamins, and minerals as part of a varied and healthy diet.