Brain Food: Why It Is Important for Our Health
The brain is responsible for everything that we do in life. Everything from thinking and reasoning to making decisions and planning activities occurs in the brain. So it makes sense that we would want to take care of our brain to maximize its potential.
When we talk about taking care of our brain, it doesn’t just mean taking care of our physical well-being.
Some essential dietary factors play a role in maintaining our overall brain health. What we eat directly affects the health of our brain cells. The more nutritious we eat, the better off our brain will be. One thing that often gets overlooked is that the brain is made up mostly of fat. Fat plays a significant role in keeping our brains working optimally. The more fatty acids we consume, the healthier our brain will be. Another important factor is protein. Protein helps form the structure of the brain tissue itself, so the more protein we ingest, the stronger the design of our brains will become.
It is also essential to understand that the brain requires a constant supply of glucose to work effectively. Glucose is the primary source of energy within the brain, so without it, we won’t have much success when trying to learn new information or solve complex problems. Carbohydrates like sugar and bread are excellent sources of glucose, while other foods such as nuts and seeds provide healthy fats.
There are many different ways to improve our brain function and increase our cognitive ability. Some of these include learning new skills, improving memory, and reducing Stress. Here are several foods that will help us reach those goals.
Blueberries are one of nature’s greatest gifts to humankind. They contain high levels of antioxidants that protect against free radicals, which cause damage to DNA. Antioxidants are substances found naturally in food that neutralize harmful free radicals. Free radicals have been linked with cancer and heart disease because they attack normal cells and destroy them. This means that eating blueberries may keep you from getting sick.
Nuts are an excellent source of omega-three fatty acids. These fats are essential for brain development and growth. Eating nuts regularly can help prevent Alzheimer’s Disease by protecting the brain from oxidative stress. Oxidative Stress occurs when too much free radical activity is in the body. Free radicals are created during metabolism and through exposure to environmental toxins. When this happens, neurons are damaged and eventually die off. In addition to being a great source of Omega 3, nuts are also rich in selenium, iron, copper, zinc, and vitamin E. These nutrients support brain function.
Salmon is another popular choice among people looking for brain-boosting foods. Salmon contains DHA, an omega-three fatty acid vital for brain development and function. Studies show that children who don’t receive enough DHA early in their lives tend to exhibit behavioral problems later in life.
Eggs are loaded with choline which supports brain cell communication and boosts intelligence. Choline is required for proper nerve transmission and produces acetylcholine, a neurotransmitter that regulates mood and behavior. One large egg provides approximately 50 mg of choline.
Beans are another powerful brain food. They are packed full of fiber, folate, magnesium, potassium, and manganese. Thread is beneficial for supporting digestion and promoting regular bowel movements. Magnesium is necessary for muscle relaxation and sound sleep. Potassium encourages water retention and flushes out toxins. Manganese is essential for proper bone formation.
Broccoli is loaded with vitamins and minerals that promote brain health. Vitamin B6 is critical for serotonin, dopamine, and norepinephrine production. Serotonin is involved in regulating mood. It also helps control appetite and helps reduce depression. Vitamins C and K are also present in broccoli.
7. Green Tea
Green tea contains catechins which are antioxidants that protect brain cells from degeneration. Drinking green tea has been shown to decrease anxiety and boost mental focus.
Garlic is known as a superfood, and it is no wonder why. It is filled with folic acid, calcium, phosphorus, iron, zinc, copper, iodine, and manganese. Folic acid is essential for brain development and preventing congenital disabilities. Calcium helps maintain strong bones and teeth. Iron is needed for making red blood cells. Zinc and Copper are both necessary for immune system function. Iodine is vital for thyroid hormone production. And lastly, manganese improves blood flow and oxygen supply to the brain.
Avocados are packed with healthy monounsaturated fat and fiber. Monounsaturated fats lower cholesterol and are beneficial for cardiovascular health. Thread is essential for digestive health and maintaining regularity
Oatmeal is a great breakfast option since it is high in soluble fiber. Soluble fiber aids in weight loss because it binds to bile salts in the stomach and slows down digestion. This reduces calorie absorption and increases feelings of satiety. Oatmeal also contains lignin, a dietary fiber that protects against heart disease.
Cinnamon has long been associated with boosting memory and concentration. The compound called Coumarin found in cinnamon may improve short-term memory. A study published in the Journal of Nutrition showed that participants taking 600mg of Coumarin daily had better recall than those taking a placebo. Other studies suggest that cinnamon may help treat ADHD.
Apples are high in pectin, a soluble fiber that can help regulate blood sugar levels. Pectin is also helpful for reducing cholesterol and keeping arteries clear. A recent study at Harvard Medical School looked at people eating apples daily and compared them to those who did not eat any fruit. Those who ate one apple a day were less likely to suffer from dementia or Alzheimer’s over five years later.
Therefore, every individual part of the body is essential and specific care is much required at this point of life as the young, and the weak lifestyle constantly deteriorate. Taking care of your brain with simple foods will help you cherish your old age peacefully without causing any damage to yourself.