Having good brain health is imperative. Your brain works throughout your life to control your body's functions and helps you understand and interact with the world around you. Maintaining a healthy brain will help your mind stay bright and active. Boosting brain health is just as important, especially as we grow in age. While we know that brain health is about reducing risk factors and keeping your mind active, it is also about what we consume. Eating the right brain foods can help keep your mind healthy. Here are seven brain-boosting foods you should be eating now.
Many of us know that eating fatty fish has its positive health benefits, but did you know one of them is helping with brain health? Fish in this category include salmon, trout, and sardines. What is so great about fatty fish is that they are a rich source of omega-3s, a significant building block of the brain. Omega-3s play a role in sharpening your memory and improving mood. Your mind uses omega-3s to build brain and nerve cells, which are essential for learning and decline. They also protect your brain against a decline. Many health experts recommend eating fish to help combat age-related mental decline and ward off Alzheimer's disease.
Research has found that nuts can improve heart health and having a healthy heart leads to a healthy brain. Studies have found that nuts can improve cognition. They can even prevent neurodegenerative diseases. Other studies have found that women who ate nuts over several years had a sharper memory, compared to those who do not consume nuts. The fact that the nutrients found in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their brain-health benefits. Another great thing about vitamin E is that it shields cell membranes from free radical damage, helping slow mental health decline. Walnuts are among the best of the nuts for brain health since they also have omega-3 fatty acids that boost brain health.
Veggie lovers know there is a lot that can be done with broccoli. This powerful plant compound is packed with antioxidants. It is also a rich source of vitamin K, delivering more than 100 percent of the recommended daily intake in just a 1-cup serving. This fat-soluble vitamin helps form sphingolipids; a type of fat densely packed into brain cells. A few studies in older adults have linked higher vitamin K intake to better memory. Past the vitamin K, broccoli contains several compounds that give it anti-inflammatory and antioxidant effects, which are believed to help protect the brain against damage.
For centuries, the lemon has been used to boost immune health. The Ancient Egyptians believed so strongly in the lemon's power that they used them as protection against a variety of poisons, and research today has backed up this belief. Lemons are extremely healthy, with many life-changing qualities. Want to boost your mood and relieve anxiety and stress? Lemon water may be what you need. On top of lemons, being great aids to physical health, they are great for boosting your mental health. They can be used to help with mood and combat symptoms of stress. When you start to experience fatigue, you can suck lemon juice directly from the fruit. Many long-distance walkers and travelers rely on lemons to get them through their journeys.
Blueberries should be a go-to fruit for all their health benefits, one being its incredible health benefits. Blueberries, along with other deeply colored berries, deliver anthocyanins. These are a group of plant compounds with antioxidant and anti-inflammatory effects. What is so great about antioxidants is that they also contribute to brain aging and neurodegenerative diseases. Research has found that the antioxidants in blueberries have been found to accumulate in the brain and help communication between brain cells. Animal-related studies have shown that the superfruit also helps improve memory and may even delay short term memory loss. You can sprinkle your blueberries on your cup of yogurt, your breakfast cereal, or add them to your smoothie. Yum!
This one is for the chocolate lovers. Dark chocolate and cocoa powder are packed with a few brain-boosting compounds. These include caffeine, antioxidants, and flavonoids. If you are wondering what flavonoids are, they are a group of antioxidant plant compounds. The flavonoids specifically found in chocolate gather in the areas of the brain that deal with learning and memory. Researchers have found that these compounds can enhance memory. They can also help slow down age-related mental decline. In addition to being a brain booster, chocolate is also a mood booster. While this may have to do with the compounds, it also may have to do with the yummy flavor that makes people feel good.
We all know that oranges are a wonderful citrus treat that compliments many other foods and drink. They are an incredible source of vitamin C. You can get all the vitamin C you need from eating just your one medium orange. What you may not know if that vitamin C from the oranges you eat can boost health and preventing mental decline. This also goes for other vitamin C-rich foods. It is also a powerful antioxidant that supports brain health as you age. Other great sources of vitamin C include bell peppers, guava, kiwi, tomatoes, and strawberries.
The foods we consume can have a big impact on the structure and health of our brains. Eating just a few of these foods can really make a big difference when it comes to your health. They support both short and long-term brain functions and can simply make us feel better. If you aren't already, try adding them to your diet today.