If you’re feeling forgetful, it could be due to a lack of sleep or a number of other reasons, including genetics, level of physical activity and lifestyle and environmental factors. However, there is no doubt that your diet plays a major role for a healthy brain.
There is no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add most of the following “smart” foods to your daily eating regimen.
These berries are antioxidant powerhouses, protecting the brain from oxidative damage and stress that lead to premature aging, Alzheimer’s and dementia. The flavonoids in blueberries also improve the communication between neurons, improving memory, learning and all cognitive function, including reasoning, decision making, verbal comprehension and numerical anility. Other dark berries are also good for the brain – blackberry, acai berry and goji berries.
Avocados are almost as good as blueberries in promoting brain health. It is a fatty fruit filled with monounsaturated fat, omega 3 and omega 6 fatty acids, which contribute to a healthy blood flow. Avocados also lower the blood pressure, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are a good source of vitamin E that protects the brain from free radical damage, and potassium and vitamin K-both protect the brain from the risk of stroke.
Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting it against chemical free radical, which are linked to neurodegeneration, Alzheimer’s, storkes and normal aging in the brain.
It also helps protect eyesight from deteriorating, thanks t its high levels of antioxidants and anti-inflammatory properties.
Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! It has powerful antioxidant properties, contains several natural stimulants including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve your mood. One-half ounce to 1 ounce a day will provide all the benefits you need.
It turns out that eating walnuts can keep you from going nuts.
They are a great source of antioxidants, minerals, omega 3 and omega 6 fatty acids, vitamin B6 and vitamin E. Vitamin E prevents many forms of dementia by protecting the brain from free radicals and it improves brain power. Just munching on a few walnuts a day can improve your cognitive health.
When you eat an apple, it is better that you consume it without peeling it. The skin of the apple has a high amount of quercetin, a type of antioxidant that can aid in the prevention of the early symptoms of Alzheimer’s. Nevertheless, the red apple is more effective than the green apple in improving brain health. This is because red apples contain anthocyanin, which helps keep your memory sharp.
Essential fatty acids cannot be made by the body which means they must be obtained through your diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. These fats are important for healthy brain function, the heart, joints and our general wellbeing. What makes oily fish so good is that they contain the active from of EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers.
Broccoli is a super food for the whole body. It is rich in calcium, vitamin C, B vitamins, beta-carotene, iron, fiber and much more. Broccoli is a great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Also broccoli is high in compounds called 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.