We often focus extensively on healthy eating for the heart, kidneys, liver, skin and other vital organs of the body. In the midst of caring for our physical health, the brain tends to be left unnoticed when dietary plans are being formulated and implemented. Mental and emotional health is just as essential as physical health, and this is where your brain steps in to maintain a stable emotional and mental balance. It is easy to forget that just like all the other parts of the body, the brain too has specific requirements in terms of vitamins, minerals, and other beneficial compounds. Some foods contain a higher proportion of these required nutrients as compared to others, and it is important for them to be incorporated into your diet. Let’s find out all about them!
Oily Fish Is Good For You
You may have heard about the goodness of omega-3 fatty acids. These fats are not only excellent for heart health; they also play a pivotal role in maintaining brain health. These essential fatty acids are not produced by the body, which makes it ever more important to include them in your regular diet. Inadequate levels of fatty acids have been linked to cases of Alzheimer’s and memory loss. The best oily fish options include salmon, trout, sardines and mackerel. Other food sources of essential fatty acids include soya beans, walnut oil, soya bean oil, and pumpkin seeds.
Stock Up On Nuts
Unlike what most people think, not all fats are bad for you. Monounsaturated and polyunsaturated fats are beneficial for your entire body, especially your brain. A controlled portion of nuts per day will supply your body with vitamin E, a nutrient which research has linked to decreased risk of age-related cognitive decline. Moreover, by boosting the level of serotonin production by the brain, nuts can help to enhance your mood and cheer you up.
Indulge In Fresh Tomatoes
The rich red color of tomatoes is indicative of the treasure trove of goodness stored within this delicious natural food. Prominent compounds include lycopene and folate, which not only enhance blood circulation around the body to promote oxygen and nutrient supply to the brain, but also prevent the onset of age-related diseases such as dementia. Tomatoes are rich in numerous antioxidants that protect the body from a plethora of diseases, which would normally compromise the functioning of key vital organs in the body.
Switch To Wholegrain Products
Your body needs a consistent and stable supply of energy to keep functioning smoothly. The brain, just like all other parts of the body, needs energy to carry out its routine functions to keep the system operating at full potential. Experts recommend whole grain products instead of products that are white in color to ensure that the glucose that is released into the bloodstream is gradual and measured. Products such as white bread, white rice and white pasta cannot fulfill this requirement because of the rigorous level of processing that they have undergone. So make a conscious effort to switch to brown bread, brown rice and whole grain pasta to meet your dietary needs.
Treat Your Brain To Some Berries
Research has suggested that blueberries in particular are a great asset in terms of preserving brain functioning. As humans age, they fall prey to various diseases that often affect their brains in a plethora of ways. Alzheimer’s disease, dementia, deteriorating learning skills, and poor motor control are just some of the common affects of age. A regular dose of blueberries has been linked to a decreased risk of contracting such diseases.
Your brain deserves just as much attention as the rest of your body. While planning out your healthy dietary plan for the week, be sure to include some of the brain super-foods listed above. However, do consult your doctor before you make any modifications to your regular diet. Your doctor will be able to guide you in terms of suitability to your body type and appropriate portion sizes.