Why Should You Focus on a Brain Healthy Diet?
Olive Oil: Antioxidants that protect the brain are contained in high amounts in pure olive oil. It is also rich in vitamin E and K that stops our mental capabilities from declining. Monosaturated fats in olive oil contain chemicals like acetylcholine that improve learning and memory functions.
Legumes, Nuts, and Seeds: Nuts prevent cognitive decline with age. Walnuts are brain boosters —they contain minerals, antioxidants, and vitamins, all of which are essential for mental health. Sunflower seeds, almonds, hazelnuts, and peanuts are a good resource for obtaining vitamin E. Beans and legumes contain choline, which is a neurotransmitter that is important for maintaining a healthy brain function. These also contain magnesium, iron and folate, which are good for the neurons.
Fruits and Vegetables supplement the brain functions. Fruits like cranberries, strawberries and blue berries contain high levels of antioxidants, which prevent the damage caused by free radicals unlocked by oxidation process within the body. Berries also prevent inflammation that may cause damage to the brain cells. Green leafy and cruciferous vegetables prevent cognitive impairment. These veggies contain vitamin K, folate, carotenoid, and vitamin B-9, which help in keeping the memory sharp. Raw beets, carrots and asparagus also contain folate.
Fish is packed with a healthy amount of omega 3 fatty acids, which is known to improve memory and brain function. These fatty acids improve the vascular health. Increasing the consumption of mackerel, tuna, and salmon is also a healthy way to include proteins in diet without the adverse effects of red meat.