Enhancing your cognitive health will protect you from dementia and related diseases, and it can be achieved with brain health foods. This improvement can help develop your memory and sharpens intellectual skills. There’s a great need to be mindful of your brain health as Alzheimer’s diseases increases at an alarming rate. In 2016, the number of Americans reported to be with Alzheimer’s was 5.4 million individuals and has obviously grown. It also comes fifth in the leading causes of death in people 65 years old and above.
Your brain is a vital organ and keeping it sharp is good in every phase of your life. An intelligent mind keeps you younger. Did you know that it’s possible to prevent and help reverse the effects of poor brain health with the use of the food? Well, according to experts anti-inflammatory foods protect your concentration, memory plus prevent Alzheimer’s. It’s also a good strategy to control obesity and diabetes.
A proper diet is essential for the appropriate development of your brain. There’s a wide range of food useful in invigorating your brain and can help you to improve the development of intelligence. Read on for expert endorsed foods to help improve your brain functioning.
Your office schedule is incomplete minus coffee or tea breaks. However, consuming anything beyond limits might have a negative impact on your health. You’re likely to end up ill instead of getting better. Consumption of coffee minus sugar or milk is good in reduction of mental tiredness. It also helps to keep you free from stress. Taking coffee improves brainpower. The trick is to avoid taking too much.
Milk and soy milk products
There are tremendous benefits of consuming soy products regularly. These’re rich in essential nutrients which help improve your memory. Furthermore, soy enhances production of estrogen required for proper functioning of body organs. Consider including soya beans, soy proteins, Tofu, or soya milk to improve your health and brain functioning.
Your body needs two types of fatty acids. These include omega 3 and omega 6. These are essential for the better health of your heart and brain. The good thing is omega 6 is produced naturally in the body. So, you have to replenish omega 3 acids through the food you eat. This will help make your brain and mind sharper.
When pregnant, women are advised to have oily fish for the child to have a sharper mind. DHA in salmon, sardines, mackerel, and tuna is required about 2 to 3 times a week. It helps reduce the risk of Alzheimer’s by 40 percent and improves communication between neurons.
The brain cells are made up of 40 percent fatty acid. So, eating fish rich in omega 3 maintains the optimum level of fatty acid for your brain health. You will also have a glowing skin, hair and strengthened muscles plus better vascular health.
Appropriate intake of Vitamin B
This food nutrient is essential in protecting your brain from free radicals. Vitamin B supplies oxygen to the brain. It helps your body to get enough nutrients for a sharper memory. It’s no wonder that a deficit of Vitamin B in your body results in memory loss. This is a primary cause of various brain problems.
According to research, women who regularly eat servings of broccoli, kale, cauliflower, and cabbage reduce brain age for about 1 to 2 years. These are rich in vitamin C and carotenoids. You can as well pile on more veggies in color including orange, purple, and yellow. These offer additional protection from free radicals and also have inflammatory benefits. Have them raw, steamed or lightly sautéed.
Nuts including pecans, raw almonds, avocados, walnuts and olive oil are good for vitamin E. Eating almonds helps proper brain development and offers essential oils which improve your memory and concentration.
About 15 milligrams of vitamin E daily effectively reduces the risk of Alzheimer’s by 67 percent. Find this in 2 oz. of almonds. Dark chocolate with a cocoa component of 70 percent has flavonoids and essential oils. About 1 oz. of this a day is good for its antioxidant and anti-inflammatory properties.
Do you know why your body needs oats, whole grains or rice? Well, they are essential for your brain. These also work as fuel for blood glucose levels. Foods high in fiber maintain a steady supply and help to keep stable blood sugar. If you consume refined versions of these carbohydrates, it causes spikes and plummeting sugar level, energy level, and brain fuel. For additional fiber, add chickpeas, lentils, salads, and beans to your diet.
According to research, Thai and Indian food prepared with curry is beneficial in eliminating the risk of Alzheimer’s which causes proteins in the brain. Adding some curry powder in your soup or salad dressings enhances flavor and comes with inflammatory benefits. Spices and herbs including onions, ginger, garlic, and cinnamon have a lot of benefits in your body. They lower cholesterol and blood pressure.
When it comes to fruits, 3 apples a day can help control weight, stabilize blood sugar, provide anti-oxidants and fiber. Women who eat a lot of apples when pregnant give birth to kids with less chance of asthma and skin conditions. Apples have anti-oxidant flavonoids, but the juice is not as effective.
Try this too
Good cardio exercise 3 to 4 times a week plus drinking 6 to 8 glasses of water a day eliminates toxins. It also helps to oxygenate your brain and tissues. Exercises and taking water stabilizes your blood sugar and improves body fitness. The body is mostly water which makes it essential that you always keep yourself drinking some. Your brain health is your responsibility, so endeavor to take steps to make the brain better because your life depends on it.
Apart from eating a proper diet full of brain health foods for strong mental health, you should also consider indulging in some mental and physical activities. It helps you to have higher creative power. Always be on the lookout for ideas on how you can make your brain health and body better.