Foods For Boosting Brainpower
Eating well is good for your mental health and for your physical health as well. It is the only way you can have more physical and brainpower health. The brain requires nutrients to make it’s power boost. But the question that pops up is : which foods are particularly important to keep our brain happy and healthy?
Brain cannot work without energy. Our ability to concentrate and focus comes from a steady supply of energy in form of glucose in our blood.
You can achieve this by consuming whole-grains with a low glycemic index(GI). It means that release of glucose goes slowly into our bloodstream, keeping us mentally alert throughout the day. You can add cereals, granary bread, rice and pasta in your daily menu for the matter.
Omega 3 Fats
Eat oily fish. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. You have also plants with healthy fats such as:
- soy beans
- pumpkin seeds
- chia seeds
These fats are important for healthy brain function, your heart, joints and our overall well-being. What makes oily fish so good is that they contain active form of these fats(EPA and DHA) in a ready-made form, which enables the body to use them easily.
Suggested fish for your omega 3 menu are:
Low DHA levels have been linked to an increased risk of Alzheimer’s disease and memory loss. Having sufficient levels of both EPA and DHA is believed to help stress management and produce good mood chemical called serotonin.
Lycopene, a powerful antioxidant found in tomatoes, could offer protection against free radical damage to cells, which occurs in stages of development of dementia and particularly Alzheimer’s.
Thus,try some cooked tomatoes with a drizzle of olive oil to optimize it’s absorption and efficacy. Summer is the best time for tomato-ish salads.
A study conducted at Tufts University in the United States, suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss.
They’re widely available, but you can also look out for dark red and purple fruits which contain the same protective compounds called anthocyanins.
Vitamins B6, B12 and folic acid are known of reducing levels of a compound called homocysteine in blood, which is associated with increased risk of stroke, cognitive impairment and Alzheimer’s disease.
A study of a group of elderly patients with mild cognitive impairment, found that after 2 years of intervention with high doses of B6, B12 and folic acid, there was significantly less brain shrinkage compared to a others given placebo treatment.
Pumpkin seeds are rich in zinc, and are believed can enhance memory and our thinking skills. These little seeds are also full of magnesium, B vitamins and tryptophan (good for our mood).
One of the best sources of vitamin C are blackcurrants. They are good for increasing mental agility and protection against age-related brain degeneration including dementia and Alzheimer’s.
They are great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that compounds of broccoli can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp. Low levels of acetylcholine are associated with Alzheimer’s.
Addict To Sage
It has a long reputation for improving memory and concentration abilities. Although most studies focus on sage as an essential oil, it could be good to add fresh sage to your diet too. You can add sage at the end of cooking process,so you can protect the beneficial oils it posses.
A study published in the American Journal of Epidemiology, suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elder population.
Nuts are a great source of vitamin E along with leafy green vegetables like asparagus and others like: olives, seeds, whole-grains, eggs and brown rice.
Exercise helps keep our brains sharp. Research suggests that regular exercise improves cognitive function, slows down the mental aging process and helps us process information more effectively.
Last But Not Least
Note that if your diet is unbalanced, you may want to consider a multivitamin and mineral complex, and an omega-3 fatty acid supplement to help boost your brainpower and overall healthcare.
If you are considering taking a supplement in any way, it is always best to discuss it with your qualified healthcare professional and not doing it on your own.
Before each step- consult and then act!