Don’t just eat to make your taste buds happy, eat for a sharper mind. Toast to a sharper mind with a healthy diet plan that will not only feed your mind with the right nutrients but will slow down normal cognitive decline.
Just like a balanced, healthy diet can lower the risk of heart disease, high blood pressure, or cancer. Certain foods may sharpen your mind. Although there is no existing treatment proven to treat Alzheimer’s disease or dementia, there are foods that play a helpful role in overall mind health. A balanced diet for your brain is the one that reduces the risk of heart disease and diabetes, is low in fat and cholesterol and, promotes good blood flow to the brain.
Stay on top of your mental ball game with this healthy diet plan:
Blueberries, also referred to as ‘brainberries’ by some experts, are rich in anti-oxidants that help in protecting the brain from oxidative stress and may reduce the risk of conditions like Alzheimer’s disease or dementia, which grows with increase in age. They’re are tasty and refreshing.
Avocado is a high-calorie fruit which primarily consists of healthy fats (monosaturated fat). It helps in maintaining healthy blood flow as well as blood pressure. Hypertension is a risk factor associated with the decline in cognitive abilities, so a lower blood pressure should support brain health.
Eating wholegrains regularly as part of a low-in-fat and healthy diet may help to reduce the risk of many common diseases. Wholegrain has a low-glycemic-index and is rich in fibre, vitamin E and omega-3 fatty acids, which are good for your heart and brain. Wholegrains are found in oats, brown rice and, wholemeal breads.
Beans or pulses are helpful in stabilising glucose (blood sugar) levels. The brain is dependent on glucose for fuel, and it relies on a steady stream of energy for that, which can be provided by beans. Beans include lentils, peas, black beans, etc.
Pomegranate juice offers effective antioxidant benefits. You can also eat the fruit itself if you find that convenient. The antioxidants so delivered protect the brain from the damage of free radicals.
Freshly brewed tea
Two to three cups a day of freshly brewed tea (hot or iced) delivers a modest amount of caffeine into your body, which can enhance brain power by boosting up memory, focus, and mood. Tea also contains compounds known as catechins, which are anti-oxidants and help in promoting healthy blood flow.
Nuts and seeds
Nuts and seeds are jam-packed with the goodness of vitamin E. Higher levels of vitamin E correspond with less cognitive decline as you grow with age. Add a small amount of almonds, cashews, walnuts, hazelnuts, Brazil nuts, filberts, peanuts, sesame seeds, flax seed, sunflower seeds and unhydrogenated nut butters such as almond butter and peanut butter to your diet every day.
Salmons are deep-water fish which are rich in omega-3 essential fatty acids good for your brain. Omega-3s also consist of anti-inflammatory substances. Sardines and herring are other oily fish that provide the benefits of omega-3s. It’s evident that women who eat fatty fish (such as salmon) during their third trimester of pregnancy have babies who are better at performing cognitive tasks.
Plain chocolate and coffee
Coffee and chocolate contain caffeine, which can improve memory and brain function. Plain chocolate contains powerful antioxidant and several other natural stimulants such as caffeine, which improves focus and concentration. It also encourages the production of endorphins, which help recover mood.
Even mild iron deficiency of iron can damage the memory, attention and, learning ability of your brain. However, cognitive function can be easily restored by restoring iron levels. Beans, meat, soy and dark leafy green vegetables are a rich in iron.
Spices are filled with unique compounds that may have numerous cognitive benefits. Moreover, spices are anti-inflammatory, gluco-regulatory, anti-hypertensive and anti-oxidant in nature. They include nutmeg, cinnamon, turmeric, etc.
Healthy oils like extra virgin olive oil and coconut oil are good for your brain. The particular phenols unique to olive oil are believed to be helpful in regeneration of the nervous system, it’s structure, function and, cells.
As you grow old, your body ages right along with you but you can increase your chances of maintaining a healthy and sharp mind well into your age if you eat a healthy diet with the above mentioned smart foods added to your daily eating regimen.