The brain food diet

The brain food diet

The brain is the pinnacle of health and personality of a person. A sharp wit is always appreciated. But with age the memory becomes weak and to keep it in form we need to eat food that gives energy to the brain. There are a few items which should be an integral part of our diet. We begin with:

Whole grains

They give us energy in the form of glucose which is released slowly into the blood throughout the day. It should have a low – glycemic diet, that is, it should have minimal alteration of circulating glucose levels in blood. This type of diet reduces inflammation, and other vascular risk factors like high blood pressure and stroke

 

Fish

In oily fish the omega 3 fats occur naturally. Other good sources are flaxseed, soya bean, walnut oil. They are good for a healthy brain. In the fish category trout, sardines are other sources of omega 3. The omega 3 fats are present in fish as EPA and DHA. Low DHA has been linked to Alzheimer’s disease or memory loss.

 

Blueberries

  These fruits are readily available and there is no excuse for not eating them as research in animals has shown that these help to protect the brain from oxidative stress and help to reduce the effect of age related diseases of the brain. We can also add strawberries and acai berries in this category as they put a stop to age related cognitive decline. They get rid of toxic proteins which are associated with memory loss.

 

Walnuts

They are rich in vitamin E, an antioxidant linked with a lower risk of having the Alzheimer’s disease. Research has shown that vitamin E traps free radicals that can cause brain damage.

 

Eggs

The yolk of the egg is rich in choline, a vitamin B like nutrient. When one eats an egg the brain uses this choline to make acetylcholine, which is a neurotransmitter which helps in maintaining memory and communication among brain cells.

 

Wine and Champagne

Good news for alcohol drinkers! Yes, too much alcohol is not good but taken in moderation the antioxidant EGCG, which is found in red wine and green tea helps to stop cell degeneration and from harming brain cells. The champagne encourages the growth of nerve cells and better communication among cells. So happy drinking, in moderation!

 

Avocados

These fruits are rich in monounsaturated fat, which is a great factor in the healthy flow of blood in the brain. They also help to lower blood pressure, thereby decreasing the risk of a stroke.

 

Kale and other Cruciferous Vegetables;

These super foods are unique as they are rich in sulphur containing compounds which support detoxification. They also contain powerful antioxidants which protect the brain from free radicals.

 

Salmon

They play an important part in cognitive function. It has been proved that low levels of omega 3 fats are linked with smaller brain volume. Omega 3 increases the brainpower. One cup of raw spinach has your daily intake of energy and makes sure that the help by lowering the levels of homocysteine in the blood, which chemical is the one which may trigger the death of nerve cells. High levels of homocysteine are also known to precipitate heart diseases.

 

Pumpkin Seeds

A few of these daily is all you need to get zinc in your food for increasing your memory and thinking power.

 

Tomatoes

The presence of Lycopene in tomatoes could help protect our brain from damage to the cells which causes dementia.

 

Sunflower seeds

They are a good source of Vitamin E. Dry roasted sunflower seeds can be sprinkled on your salad to boost brain power.

And last the most important thing is regular exercise to keep the body in shape, including brain.

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