Diet plays a significant role in brain health and function. Our brain requires a variety of nutrients such as essential fatty acids, vitamins, minerals, and antioxidants to function optimally. These are all found naturally in fruits and vegetables, as well as in whole grains and lean proteins. And if we're not getting enough through diet alone, high-quality supplements are available.
Important Foods for Brain Health
The brain requires a steady supply of glucose for energy. When our diet consists of refined sugars and carbohydrates (sugary cereal), it zaps the energy from the brain which affects cognitive function and mood. Instead opt for complex carbohydrates like steel cut oats to maintain stable energy levels.
Protein rich foods play an essential role in promoting healthy neurotransmitter function. The amino acids found in protein rich foods are precursors to the neurotransmitters serotonin and dopamine which both regulate mood and cognitive function.
Foods to Avoid for Optimal Brain Health
Certain foods such as processed meat, fried foods and sugar laden foods can promote inflammation all over the body, but when inflammation happens in the brain, it can lead to cognitive decline or even neurodegenerative conditions like Alzheimer's and Parkinsons.
Diet can also affect gut bacteria which in turn can impact brain function. A healthy gut microbiome is critical to brain health and function.
While there are a variety of foods that are good for the brain, let’s look at the ones that most people actually like consuming.
Tasty Foods that Support Cognitive Function
Eggs, specifically egg yolks, are rich in choline, a precursor to acetylcholine, a neurotransmitter important for memory and learning. Eggs are also rich in B6 and B12, which support cognitive function.
Packed with antioxidants, blueberries support memory and brain function. In addition to blueberries, other berries like strawberries, blackberries, and raspberries are rich in antioxidants, which support brain health long-term.
Nuts and seeds are rich in omega-3 fatty acids, antioxidants, and vitamin E which support healthy memory and brain function. Add ground flaxseeds to yogurt, sprinkle chia seeds on top of oatmeal, and use walnuts and almonds as a snack.
Avocados are high in monounsaturated fat and antioxidants. They can help improve blood flow to the brain. Add avocados to salads or make guacamole to use as a dip for vegetables.
Dark chocolate with high cocoa content {70% or higher) is rich in flavonoids and antioxidants which can improve mood, memory, and overall cognitive function.
Incorporating these brain-healthy foods into our diet can help nourish our brain and support cognitive function throughout life.
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