Our diet plays a key role in maintaining good brain health.A nutrient-rich and balanced diet is important to build concentration, memory power, and other vital functions of the brain. In case you have been looking to enhance your brain power and productivity, we suggest you to include these five food items in your diet.
While you may know certain foods are better for your overall health and wellness, you may not realize just how much that kale salad and lentil soup are doing for you. From boosting your fertility to increasing your resiliency, nutritious foods power not only your body but also your mind.Well, in a promising 2015 study, researchers developed eating guidelines — dubbed the MIND diet — highlighting certain types of foods that specifically nourish and protect the brain. In that observational study, some participants were able to slow their rate of cognitive decline by the equivalent of 7.5 years.
What’s more, Linge says, the types of foods found in the MIND diet seem to benefit you no matter how old you are or at what age you start.“While there’s an increased risk of dementia in those above 65 years of age, research shows that changing your food intake can make a big difference, whether that’s starting as early as your 20s or not until your 50s and 60s,” she says.
Whole grainsWhole grains are rich in fiber, which is essential for maintaining a healthy brain.Also a great source of the vital Vitamin E, they can help prevent the risk of inflammation, control blood pressure and also reduce oxidative stress.Whole grain foods include brown rice, barley, bulgur wheat, oatmeal, whole grain bread, and whole grain pasta, among others.
BroccoliBroccoli is rich in Vitamin K, which is known for enhancing cognitive function and improving brain power. This fat-soluble vitamin also helps in the formation of sphingolipids, a type of fat that is densely packed into brain cells.This superfood also contains various plant compounds that have anti-inflammatory and antioxidant effects, that may further help protect the brain from damage.
Oily fishFatty or oily fish are a rich source of omega-3 fatty acids, which play a key role in sharpening memory, and improving mood.In fact, a lack of these fatty acids is linked with learning impairments and other serious mental health issues.Some good examples of fatty fish include salmon, sardines, mackerel, tuna and herring.
NutsNuts, such as walnuts and almonds, contain healthy fats and antioxidants that are beneficial for brain health. They also contain Vitamin E, which helps prevent cognitive decline.Further, walnuts are a great source of omega-3 fatty acids, which can help in improving your mental magnitude.What's more, cashews and sunflower seeds have an amino acid that can boost serotonin levels and thus reduce stress.
Pumpkin seedsPumpkin seeds contain antioxidants that protect the body and the brain from free radical damage. They are also rich in micro-nutrients like copper, iron and magnesium.Also a great source of zinc, they can help enhance memory and thinking skills.So, start including these superfoods in your diet to enhance your brain function and overall health.