Brain Power: 10 Super Foods To Boost Your Brain Health
People may eat food for all kinds of reasons; some eat to satisfy a hunger and appetite, some for the nutritious benefits of the foods and some others still, prefer to eat for the sheer enjoyment of it.
But did you know that there are actually some foods that can enhance not just your body, but your brains health as well?
That’s right! There are some great foods that you can eat when you want to improve the health and functions of your brain.
A healthy brain, after all, is a smart brain.
When your brain is in top shape and the right chemicals are produced appropriately, you can be sure that it will have a direct positive impact in your daily life.
Not just now, but in the future as well, reducing your risk of developing any kind of age-associated brain disorders like Parkinson’s and Alzheimer.
Aging Can Impair Brain Health
As we age, we tend to experience slower cognitive abilities, although not in all cases and certainly not everyone encounters this problem.
But with age, people can be prone to certain neurodegenerative diseases, including impairment of the brain functions.
Often, elderlies are encouraged to take their vitamins and minerals supplement very seriously, and to get involved in physical activities that can help your brain health.
This can increase the general condition of the brain in all aspects.
Eating healthy Is The Key
The first priority in maintaining your brain health is maintaining a healthy diet.
Generally, eating right and healthy is one of the essentials of maintaining all-round health.
But that much is pretty obvious, isn’t it? Eating healthy can directly enhance your brain health just as it will improve your health in other areas as well.
So what are these brain foods? Below, we have put together a short list of 10 simple yet super foods that can help maintain your brain health, keeping you mentally sharp and alert always.
10 Super Foods To Boost Your Brain Health
Let’s start off the list of our brain foods with fish. Fish is rich in Omega-3 fatty acids, which have been proven to enhance brain health and function.
It can help in limiting risk of developing Alzheimer’s disease.
It is also helpful in retaining a sound and active memory even as you age.
One of the vital significance of omega-3 fatty acids is that it can improve the function of brain cells by promoting their growth.
This is one healthy veggie that is vitally good for your brain health, and you mustn’t shy away from eating them daily.
Broccoli contains a number of important properties that are helpful in keeping us healthy.
But one more reason why you have to not joke with your meal of veggie is that it can also improve your brain health.
Broccoli is high in vitamin K, which the brain needs in ample measure for protection of the brain cells.
Another very important nutrient contained in broccoli, known as choline, is an anti-inflammatory agent that also helps to support brain elasticity.
Consuming turmeric is good for your brain health.
A number of food seasonings like curry contain turmeric, and incorporating them into your daily meals will not only spice up your meal, but will improve your health.
Research has also associated turmeric with improved moods and cognitive functioning in older adults.
It may also lower the risk of developing a neurodegenerative disease like Alzheimer’s.
Furthermore, turmeric also contains effective antioxidant and anti-inflammatory agents that can help in improving immunity and reducing risk of diseases.
4. Dark Chocolate
Don’t be perplexed when you hear that chocolate is good for your brain health. It’s true.
Dark chocolate, which contains a high amount of cocoa, is really loaded with important nutrients that your brain needs.
Dark chocolate contains essential minerals, such as iron and magnesium, and the antioxidant known as flavanol.
Flavanol has been shown to be linked in improved cognitive functioning of elderly individuals suffering from some brain function impairment.
Here comes another wholesome brain food that you should snack on every now and then.
Peanuts are high in healthy calories and fats, and are great sources of resveratrol, an antioxidant agent that has been linked with the prevention of Alzheimer’s disease.
Aside from the nutrients listed, peanuts are also high in protein, B vitamins and folates, which are necessary for healthy brain growth and cell repair.
Did you know that blueberries are can be very helpful in maintaining your brain health?
A regular consumption of blueberries will help to improve your brain health and function.
Here’s the nutrient check list: blueberries contain essential nutrients like vitamins A, E, C, B6 and K, as well as calcium, zinc and copper, which are important in maintaining your health.
Furthermore, studies have suggested that eating blueberries may lower risk of developing Parkinson’s disease.
It may also slow mental decline while improving general cognitive functioning at the same time.
We can’t stop talking about avocados as wholesome foods essential for health in more ways than one.
And when it comes to improved brain function, you can be sure that this super food has a distinct role to play.
Avocados are low in sugar but high in essential nutrients like fiber, potassium and vitamin E and C, which are important in the prevention of memory loss.
They can also be helpful in preventing such brain condition as dementia, as studies have indicated.
Where I come from, beans are a staple food, although not many of us realized that it’s good for our brain development.
Beans contain vital ingredients that can lower cholesterol and blood pressure levels.
Among others, beans contain high amount of protein, vitamins and folates, which are helpful for maintaining a healthy body and mind (gosh, no wonder I’m so smart!).
Celery may be great tasting, but it can also be helpful in enhancing your brain health and function.
And I’m sure you’ll find this fact incredible. Celery is rich in dietary fiber and other essential nutrients like vitamins A, C and K.
Furthermore, another active agent in celery is known as luteolin, which can reduce brain inflammation.
It may also protect the brain against Parkinson’s disease, etc.
10. Whole grains
Eating a diet of grain regularly will also improve the health of your brain.
Whole grains, such as rice, are a viable source of protein, fiber, B vitamins and trace minerals. It also contains low amount of antioxidants.
These nutrients can be helpful in improving blood circulation, which will have a direct positive impact on the health of your brain.
An unhindered blood flow to the brain will help to keep the brain in top shape because the brain, like all vital organs of the body, is dependent on blood supply coming from the heart.
Thus a healthy heart also means a healthy brain.
Ways To Promote Brain Health
Maintaining your brain health isn’t only about eating healthy.
As important as food is, there are a whole lot of other things that you should pay attention to in other to keep a sound and healthy brain, even in spite of age.
For better brain health, there are things to do and things not to do.
Consider the following things you probably need to do (or not do) alongside eating healthy:
Certain Medications Can Affect Brain Health:
Of course, not all medicine can be good for you, especially when you take them for a prolonged period.
There are some types of medications that can actually diminish your brain function, even in the short-term and can increase risk of Alzheimer’s in the longer-term.
Speak to your doctor or pharmacist to understand how to take certain powerful medications and the associated side effects if any.
You must take the steps to identify potential harmful drugs, so that you may either avoid them or take them minimally when necessary.
This is important to keep you healthy in the long run.
Chronic Sleep-Deprivation Will Impair Brain Function:
When people deprive themselves of sleep habitually, it will have a negative impact on the health of their brain in the long run.
When you’re accustomed to not getting enough sleep, it can cause associated side effects like anxiety, sour mood and ill health.
Get Involved In Social Recreational Activities:
This includes regular exercises and socializing with loved ones.
Activities such as these can help to enhance and improve your brain health.
Being socially involved will enhance your mood and perspectives, reducing such conditions like anxiety and depression.
This will overall improve the condition of your brain.
So don’t be a sour loner, as this is bound to affect your brain health and emotional health as well.
Find interesting things to do, get involved with healthy activities around you.
Rather than sitting all by yourself and feeling grouchy all day long, get out for a clean, fresh air.
This is good for your mental condition, I assure you.
Keep Stress Level Under Control:
A positive mental disposition is very crucial to your overall mental health.
Hence, you must deliberately seek fulfillment in things and conditions that calm your nerves.
A lot of people encounter stress on a daily basis.
Some stress factors are subtle, hence very dangerous as they encourage the buildup of toxin in your body and break down your mental health slowly.
If you you’re coping with a great deal of stress overtime, you may take some mild medication or speak with your therapist or doctor to find a solution for your stress level.
Meanwhile, you can find some healthy ways to your stress.
Take out some time to relax. Get some sound, quality sleep. Stretch out your legs and just cool off.
You may also have to go for a walk (this has been shown to be a key factor in reducing the risk of dementia by as much as 60%), go to the park or watch your favorite movie.
Heck, swimming on a warm day is just great for relieving stress.
Maintaining a healthy lifestyle is important for keeping stress at bay.
Watch Out For Cardiovascular Disease Risk Factors:
Research has shown that there’s a link between cardiovascular conditions and our brain health.
The main cardiovascular risk factors that may have dire effect on the brain are high blood pressure and high cholesterol levels, diabetes and pre-diabetes, as well as tobacco smoking and physical inactivity.
Deliberately taking steps to limit our risk of developing cardiovascular diseases – like getting early diagnosis and treatment, exercising and maintaining a healthy lifestyle – will also have a profound positive impact on our brain health.
This is because reducing cardiovascular risk factors will help to improve blood supply to the brain.
This, subsequently, may help prevent what is known as vascular dementia (caused by blockage of blood to the brain through the smaller brain vessels).
Hey, One More Thing!
Do Some Mental Exercise:
One of the most important and sure way to improve your brain health and your brainpower is to keep your brain continually exercised. How do I mean?
It’s pretty simple. Put your brain to work always just as you put your body to work.
It’s like flexing your mental muscles to enhance their function. An active brain is a smart brain.
Ask the smartest people you know.
Some folks are simply all-brawn and no-brain. There’s nothing as painful as that.
Physical fitness is nothing if you have no mental smartness to match.
So find some mental challenge to task and sharpen your mind.
Your brain gets lazy and dull when you don’t put them to active use. But it’s actually possible to enhance your mental prowess.
As we get older, we tend to experience a subtle but progressive mental decline.
Our daily activities then are usually routine, things we’ve mastered over time.
But to maintain an ageing brain requires novelty and tasking exercise.
Going out of your way to think through a crisis, play a mentally engaging sport, etc. will enhance your brainpower ultimately.
It’s like sharpening a blade; you may not know how thin the edge has become until you slice something with it.
The more you put your mind to task, the sharper it gets, until one day your folks begin to notice how brilliant you are.
Play some scrabble, chess, mind games.
Try solving some math problem constructively, if it’s within your purview. You can also learn a new craft or a foreign language.
You’d be glad you did, and your brain will love you for it!
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