Best Foods for Brain Health
We must take care of our brain because it is the seat of all bodily activities and functions. Improving your memory and sharpening your brain may be enhanced by certain foods that will definitely help improve your brain health. Here are the top 10 best foods for brain health.
If the blood flow is excellent, the brain gets a good supply of blood and therefore, a healthy brain. Always monitor your blood pressure and keep it at normal levels. Have a constant supply of beets in your pantry because it helps improve blood flow. Also have a regular exercise. If you have properly nourished brain cells, you will have better memory. There are many beet recipes that you can experiment in your family meals such as beet salad, pickled beets, or make it extra special by making beet ice cream.
Aside from being an aphrodisiac, oysters are also good for your brain. It is rich in iron, minerals and zinc, which are responsible for sharp memory. These minerals help you become more focused and easily recall information. If your diet lacks in iron and zinc, you will suffer from poor concentration, distorted memory and other medical problems. Make oysters exciting by serving it in a variety of dishes like adding it into pasta dishes, grilling it with butter and lemon juice, or just simply eating it fresh and raw.
Fish is rich in omega-3 fatty acids that help improve memory and maintain healthy brain cells. You can try sardines, salmon, mackerel and herring. If you want to improve your brain health, eat a generous amount of these fatty fishes at least 3X per week. Fishes are very versatile in your daily cooking. You can try it baked, fried, grilled, steamed or even boiled to vary the dishes that you will be serving to your family.
The best sources of lean proteins are chicken, turkey, beef, pork, low-fat milk and eggs combined with nuts, beans and flaxseed. Lean protein enhances cognitive skills and brain development. Consume at least 150-200 grams of protein in your meals and 50-80 grams in your snacks. Limit your intake on processed meats and red meat to only 3X per week. Serve plenty of lean protein dishes at your dinner table such as baked chicken, roasted turkey, beef stew, omelets and milkshakes.
Overloaded with antioxidants, berries are helpful in preventing the breakdown of brain cells. If you eat more on any type of berries every week, you have less chances of suffering from cognitive problems. Berries help improve learning and spatial memory. During berry season, take advantage of their nutritional values by preparing dishes that have berries in it, such as blueberry pancakes, berry shakes, and strawberry shortcake. When they are not in season, you can freeze them and enjoy them at any time of the year.
Nuts and Seeds
For snacking, munch on walnuts, cashew nuts, almonds, and seeds. They are good for your brain. Filled with Omega-6 and Omega-3 fatty acids, vitamin B6 and E, and folate, you will be able to think clearer and think more positively. It also has antidepressant qualities. Some of these legumes are loaded with magnesium and thiamine, responsible for cognitive function and good memory. Aside from being the best plant sources of protein, nuts and seeds are filled with heart healthy fat, energy-giving foods and minerals. If you like the great outdoors, you can bring along granola or trail mixes for your trail snacks to keep you going.
Whether green tea or black tea, freshly brewed or steeped, tea is very beneficial to the brain because of the catechins which are responsible for boosting brain functions. You can try iced tea which is perfect on a very hot summer afternoon while lounging in the front porch reading your favorite book. It keeps your mind sharp, properly functioning and fresh. It helps you relax and fight mental fatigue. Sometimes, if you feel tired and lazy, try drinking tea to reactivate your body cells and feel energized.
Grains help increase blood flow to your brain. It enhances the qualitative and quantitative functions of the brain. Vitamin B6 or thiamine improves the memory. So, as you get older, increase your daily consumption of whole grains to prevent memory losses and other cognitive problems. Eat more cracked wheat, popcorn, brown rice, wild rice, buckwheat, quinoa and sorghum. Include them in your everyday meals and you can even use a mixture of every variety in a single dish so you get the maximum benefits of your whole grains. You may bake oatmeal cookies, sun choke and cashew stir-fry, or red lentil soup.
Brain atrophy happens as we get older, causing our brain to shrink and therefore, function poorly. In order to prevent this problem from happening, try eating eggs at least 4 times a week. Eggs have lots of lecithin and vitamin B12. Lecithin and choline are the building blocks of the brain cells which help improve brain memory. Vitamin B12 prevents brain atrophy. Eggs can be prepared in many ways. You can try omelets, frittatas, sunny side ups, poached, or even boiled. The possibilities are endless.
If you are not so fond of tea, maybe a hot chocolate drink every morning will work for you. Almost everyone loves chocolates. Whether it is a chocolate bar, chocolate drink or the cocoa powder form, it is delicious, nutritious and good for your brain, too. Cocoa has lots of antioxidants that are more powerful compared to antioxidants in other foods. The antioxidants called flavonols are very vital in increasing the flow of blood to the brain. Enjoy chocolates in its purest form or make it more interesting by making chocolate shakes, fresh fruits in chocolate fondue, or chocolate-dipped strawberries.
Making a slight dietary change in your daily food intake by including these top 10 brain health foods will definitely improve your memory and thinking. You will also feel active and energized when the brain functions properly.