Keeping your brain in optimal health helps us function better as we can make smarter decisions, process more information, and retain the memories that we make on a daily basis. Experts recommend that we practice a healthy lifestyle to support our brain function, but what exactly should we be adding to our diet that can help enhance our brain’s abilities? If you are considering your food options, you might want to look for those that contain these nutrients. After all, they are the ones that can help your brain function better.
Phytonutrients work like anti-inflammatories and antioxidants in the body. Polyphenols, which is a type of phytonutrient, can help boost your spatial memory’s performance while activating your neuroprotective pathways too. Studies show that eating foods that contain flavonoid polyphenol can boost your cognitive health. Red wine as well as dark chocolate are just a few sources of polyphenols but make sure that you consume them in moderation. Berries as well as citrus fruits are also among the best sources of phytonutrients that you can enjoy.
Packed with antioxidants and anti-inflammatories that boost metabolism of glucose in our body while providing protection to our mitochondria, turmeric can actually protect our brain from any disease provided that you take 350 mg of it twice in a day. If you are not into using supplements, then sprinkling turmeric in your food can help.
Water is one of the most important nutrients that our body and brain needs as 75% of our brain’s weight is composed of water. Dehydration, or lack of water in our body, causes a slight impairment in our mental capacity. Drinking more water is essential in order to supply our body with fluids especially as we get on in years. If you want to liven up your water intake, look for foods that are rich in water content such as watermelon, cucumber, lettuce, celery, and pineapple too just to name a few.
Another nutrient that your brain needs to perform at its peak is vitamin D. This we can get from being exposed to morning sun and in supplements, but there are certain types of food that also have a small amount of this vitamin which you should also incorporate into your diet.
Folate and vitamin B 12
According to research, when these two vitamins are missing in our system, it may increase the levels of homocysteine in our blood which has been linked to cognitive impairment. Although aging can also affect our memory, it is possible that the lack of sufficient amounts of vitamin B12 can contribute to the quick loss of memory. The good news is that you can able to correct this issue by loading up on dark green veggies such as asparagus, Brussels sprouts, asparagus, as well as avocado just to name a few. Beans, lentils, and even peas are good sources of folate. In the case of vitamin B12, look for foods such as salmon, tuna, sardines, beef, as well as other fortified sources such as nutritional yeast for it.
Foods that are high in probiotics can help influence your brain’s function as well as behavior. Eating kimchi, kombucha, and other fermented foods has been found to regulate your moods while protecting you from depression, anxiety, and stress even.
Our brain needs all the help that it can get especially as we age. Fortunately, it is never too late to start eating right by adding these nutrients to your diet as they are all considered as brain boosters. This way, you will be supporting your healthy brain in the long run.