Best Brain Foods
Your body ages as you get older, your brain often does too but it doesn’t have to. You can still have a healthy mind at your old age by eating the best brain foods. These foods provide improved concentration, clarity and memory.
Best brain foods are the low glycemic foods rich in vitamins (particularly B vitamins and vitamin B6 for their feel good factor), antioxidants, proteins, healthy fats and omega 3 fatty acids; low in sugar, corn syrup, trans fats and omega 6 fatty acids. And we refer to a life style that doesn’t include alcohol or cigarettes.
Blueberries are very rich in antioxidants and help fight free radicals and improve mental and memory function, diminish the risk of dementia and Alzheimer’s disease.
Salmon, herring and sardines contain plenty of Omega 3 fatty acids that are anti-inflammatory and great for the proper functioning of brain and fight age related cognitive disorders. Omega-3 fatty acids help improve alertness and mood while reducing anxiety, depression and hyperactivity.
Avocados have monounsaturated fats that provide the healthy blood circulation which is necessary for a well functioning brain. They also help reduce blood pressure and the risk of diabetes. This is important for mind health as hypertension and diabetes both can contribute to cognitive decline.
Nuts– hazelnuts, Brazil nuts, walnuts, pecans, cashews, almonds and seeds- flax seeds, sesame seeds, sunflower seeds are great sources of protein, dietary fiber, vitamin E and good fats . Vitamin E is proven to provide mental clarity and good memory, delay cognitive decline, coordination and balance by age and help keep your brain well.
Seeds contain brain boosting mineral magnesium. They also contain natural mood-enhancing neurotransmitters and help fight insomnia. While walnuts have the highest antioxidant content, almonds are your best choice.
Tea and coffee contain antioxidants and caffeine which help reduce risks of mental disorders and old age diseases. Remember that caffeine should be taken in moderation and without the sugar, artificial sweeteners or other junk that they put in coffee at the coffee shops. A cup of coffee and 2-3 cups of tea would be sufficient, but brew tea fresh to get all the antioxidant benefits.
Egg yolks come with good amounts of choline that helps improve memory function. Choline deficiency may lead to certain neurological disorders.
Dark chocolate has powerful antioxidants and some caffeine which help improve memory, focus, concentration, improve mood by releasing endorphins, help reduce the risk of neurological disorders. You have to eat dark chocolate in moderation though, or you’ll take in too many calories and put on weight as it contains fat and sugar as well.
Oysters contain minerals- magnesium, selenium and nutrients that are essential for brain health, cognition and memory. Not all shellfish are ideal for brain though, oysters are.
Brown rice is a great low glycemic food that helps healthy blood flow which in turn makes your brain sharper and can improve your memory.
Green vegetables– kale, spinach, romaine, Swiss chard and herbs- parsley contain good amounts of manganese and iron. Iron deficiency is proven to cause light headedness, restlessness, fatigue, weakness and memory problems.
Some of my other favorite ‘best brain foods’ include garlic, tomatoes, cherries, beans, brown rice, green tea, tofu, tomatoes, lemons, limes, egg whites, grape fruits, oats, bananas, broccoli, asparagus, apples, blackberries, blue berries, carrots, skinless chicken, kiwi, peaches, oranges, olives, pomegranate, spinach, raspberries, soy beans, tuna, sweet potatoes and plain yogurt.
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