Smart Foods For A Smarter Brain
A brain-healthy diet optimizes your capacity for keeping a healthy, sharp and active brain over a lifetime – while reducing the risk of developing age-related cognitive impairments and dementia. As individuals and as a society, we must refocus attention on how our food choices shape our brains, as surely as they shape the rest of us.
In terms of the food that develops your brain, there is no single miracle food or supplement that will keep us young, healthy and bright-eyed with a perfect memory (and beware anyone who tells you there is). Over the years, various research indicates that the following foods may boost our grey cells in some form or the other -
1. Dark leafy greens (spinach, swiss chard, kale and all sort of greens) and cruciferous vegetables (broccoli, cauliflower, cabbage) are all full of vitamins, minerals, fibre and disease-fighting nutrients that are crucial for a healthy nervous system.
2. Berries (especially blackberries, blueberries, strawberries, raspberries but also dark cherries, goji berries, mulberries) are packed with antioxidants that help keep memory sharp as you age.
3. Extra virgin vegetable oils, especially olive oil and flaxseed oil. These are loaded with anti-ageing nutrients, such as omega-3s and vitamin E. Olive oil is also rich in monounsaturated fat, a kind of fat that is good for the heart. What is good for the heart is good for the brain.
4. Complex carbohydrates, such as wholegrains, legumes and sweet potatoes, are packed with brain-supportive nutrients from protein to B vitamins to a bounty of antioxidants and minerals.
5. Fatty fish (salmon, mackerel, bluefish, sardines, anchovies) contains a blend of nutrients that are perfect for the brain, including omega-3 fats (a brain-must), choline (a B vitamin needed to make memories), vitamins B6 and B12 (needed to support the nervous system), minerals such as iron and magnesium (needed for healthy blood and tissues) and a good amount of protein.
Don't forget that as well as a healthy diet, exercise helps to keep our brains sharp. Research suggests that regular exercise improves cognitive function, slows down the mental aging process and helps us process information more effectively.