Solid, consistent nutrition that is focused toward the goal of maintaining and increasing cognition is vital and the two simply can’t be separated.
In a prior post on brain health I focused on how being committed to a vigorous aerobic exercise program has proactive benefits for sustaining healthy brain function.
Brain Health And Nutrition Go Together
This article is the second dealing with those factors that we have control over in ensuring that our brains are in peak, working order while minimizing any effects of aging and negative environmental invasions in our lives such as cleaners, dyes, internally abrasive disinfectants and a myriad of other compounds that our bodies were never designed to be exposed to much less ingest.
A short recap of the post on exercise is in order here. Vigorous exercise done on a consistent basis engages every part of the body and stimulates it to operated at peak performance building the required stamina that assists the brain in retaining all aspects of top performance.
The next, and equally important foundational aspect of healthy brain function is what goes into your body. Again, brain health and nutrition simply can’t be separated.
There are many articles, research papers and information from very reputable sources as to what foods should be including in a well rounded diet that facilitates maintenance and increases cognition and memory. Every diet suggestion has the writer’s own ideas as to what is supplemental and necessary so naturally there are some differences.
However there are some foods that are static and common to most of the suggested diets and those are what I’ve included in this article. These are the foods that have been researched, studied and proven to benefit the restorative and changing needs of our brains.
All of the foods noted below have considerable benefits for the body and health in general. They are “top of the line” in terms of defense shield against aging and strongly enhance the immunization capabilities of the body. However, we’re going to focus on their benefits for proper brain health.
Good brain health and nutrition are indelibly linked and the benefits of proper diet simply can’t be denied nor refuted. All of these foods should be included in the diet of anyone, regardless of age, who wants to operate in top form and do so as long as possible.
Salmon’s reputation as a healthy food is largely based on its unusual omega-3 fatty acid content. It is normal for 4 ounces of salmon to contain at least 2 grams of omega-3 fats – considerably more than the average adult gets from food in a week. This omega-3 fat comes in two forms: EPA and DHA and is also rich in other nutrients, such as vitamin D and selenium, each of which have their own powerful health benefits.
Nuts contain monounsaturated and polyunsaturated fats to keep your arteries clear, as well as precursors to serotonin to boost your mood. One ounce a day is about twelve walnuts or twenty-four almonds. Polyphenols in walnuts are thought to improve communication between neurons.
Green tea extract enhances the cognitive functions, in particular the working memory. Many researcher’s findings suggest reduction of cognitive impairments in disorders such as poor memory and dementia.
Olive oil, nut oils, fish oils, flaxseed and avocados contain heart-healthy mono-unsaturated omega-3 and omega-9 fats.
Whole grains like whole wheat bread, oatmeal and brown rice are a prime energy source of food for the body and brain. This type of diet works to increase blood flow to the brain, which means support the quality and quantity of brain function.
Vitamin B complex group consisted of eight different vitamins. Eat foods or a multivitamin containing vitamin B complex, which helps improve brain function. This vitamin helps the body convert choline, which is an amino acid found in food into acetylcholine, a neurotransmitter chemical that aids in memory and learning.
Bottom line is, you’ve got a brain so take extra good care of it because it’s the most important organ in your body. Brain health and nutrition go together.