Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. So believe it or not, there are a copious amount of foods that protect your brain.
Here are the six foods that will help keep your brain whole and healthy.
1 – Build Your Brain: Omega-3 Fatty Acids
The majority of the cell structure in the brain consists of healthy fats, including the most important healthy fats, called Omega-3 fatty acids. As the brain continues to fix itself and grow additional neurons, it needs a good amount of Omega-3s to be consumed.
The best food sources to get your Omega-3 from, in order of importance, are:
- Salmon, Albacore Tuna, Flaxseed Oil, Canola Oil, Walnuts and Eggs.
2 – Protect Your Brain: Antioxidants
As people get older, substances called free radicals will break down the brain cells. This is the main cause why older people experience loss of memory. The great solution lays on antioxidants. They will merge with these free radicals, turning them harmless. Several good sources of antioxidants include:
- Blueberries, Carrots, Garlic, Red Grapes, Spinach, Soy, Tea, Tomatoes and Whole Grains.
3 – Spark Your Brain: High Tyrosine Proteins
Your brain has neurons and neurotransmitters. Some parts of the neurotransmitters, like the tryptophan, are not able to be made by your body. This is why we must consume food to get them. The greatest sources of food to boost your alertness, concentration, and energy are:
- Dairy products, Eggs, Seafood, and Soy.
4 – Hydrate Your Brain: Water
5 – Brain Building Blocks: Vitamins and Minerals
There are certain kinds of vitamins and minerals that are necessary building blocks for your brain. Some of them include:
- Vitamin B6, Vitamin B12, Vitamin C, Iron, and Calcium.
6 – Regulate Your Fuel Supply: Fiber
Fiber in itself might not be considered ‘food’, but you often get it through foods. Consuming a fiber-rich diet will slow down digestion and gradually release the sugar into your bloodstream. Then your brain will use that sugar.
Foods that contain a good dose of fiber include:
- Vegetables like broccoli, green peas, spinach
- Nuts and seeds like almonds and flaxseed
- Whole wheat grains like barley, brown rice, etc.
That’s it! If you are looking to improve your memory, consuming the foods above will help you. And remember, steer clear of a high-sugar, high fat diet to help keep your brain as healthy as possible.