We've all had days when we didn't feel like we were 'on our game.' And as we age, both our bodies and our brains grow old as well. By making smart food choices though, we can preserve our precious gray matter longer and improve brain function. Here are some brainy choices for keeping our noggins in tip-top shape. Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer's disease. Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.
Avocados, though considered a 'fatty fruit,' contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke. Deep-water fish, such as salmon is a wise, freshwater fish choice. It's abundant in omega-3 essential fatty acids, which are essential for healthy brain function. Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.
Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease. By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.
Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it's important to use it sensibly. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. Again, moderation is the key.
Studies have found that older people forget more often when they are expected to. For example, in China, older people score great on memory tests: and in this culture, they are never told how forgetful they are.
Studies are showing how important our food intake and a proper diet actually are in maximizing our potential and brainpower. Good, nutritious food has the ability to sharpen thinking by helping the cells of the nervous system function properly.
A good diet positively affects the operation of brain-related enzymes, helps get rid of cellular waste, and helps to nourish the structure of brain cells. Proper nutrition and a healthy diet also can help to regulate vital chemicals that aide in a variety of mental processes and influences the amount of oxygen and energy that is delivered to the brain.
How should I eat?
What we eat, and even when we eat has an effect on our brainpower. How many of us have skipped breakfast in the morning only to feel mentally slumped throughout the day? Breakfast, in my opinion, is THE most important meal of the day as it plays a critical role in jump-starting the brain after a long sleep with no nourishment.
It has been found among school-aged children that those who skipped breakfast made significantly more mistakes in their schoolwork than those who ate a good breakfast. This also applies to adults and their work.
Breakfast is vitally important: just make sure you are eating the right foods. Sugary breakfasts with little nutritional value will not help your brain during the day. In fact, they can make you feel sleepy, cranky, and all around yucky! Make sure to select healthy
breakfast foods.
What should I eat?
Stay away from refined sugar, simple carbohydrates, and processed foods for maximum brainpower. Low-fat, healthy whole-foods, vegetables, and fruits are all great choices! Here are some especially great nutrients that can help give your brain a boost:
Choline: Choline is imperative in manufacturing the memory nerve chemical acetylcholine. The body makes some, but by adding brewers yeast, egg yolks, peanuts, liver, and wheat germ, you can possibly improve your memory and get more out of your food.
Antioxidants: Antioxidants such as vitamin A, C, and E can block free radicals from damaging the brain cells and can even help to ward off Alzheimer's disease. Broccoli, carrots, cantaloupe, oranges, kiwi, prunes, and sweet potatoes are all wonderful choices in boosting your antioxidant intake.
B Vitamins: B vitamins play a big role in nerve and brain function. Boost your intake by adding chicken, collard greens, oranges, salmon, and low-fat milk into your diet.
Iron: Iron helps to carry oxygen to the body. Chicken, enriched cereal, and lean red meats will help your body get the iron it needs.
Herbs: Ginkgo Biloba and Kava both have the ability to improve your memory and provide clear thinking.
The old saying, "You are what you eat" may hold a lot of truth when it comes to your brain. Eat processed, sugary foods and your brain will respond slow and unclear. Eat healthy, whole-foods, and your brain will be sharp as a tack!
Both Judy Sommer & Colleen Palat are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Colleen Palat has sinced written about articles on various topics from Brain, Common Cold and Dieting. Colleen is a health and fitness enthusiast who loves to pass on the latest information on health and wellness. Sign up for your free e-newsletter filled with cutting-edge information on health, nutrition, weight loss, and fitness. For your free e-newslett. Colleen Palat's top article generates over 2900 views. to your Favourites.