As our body ages with time our mental capabilities require attention to maintain a long healthy lifestyle. Research studies have shown that you can increase your chances of maintaining a healthy brain well into your golden years by adding certain foods to your diet. The foods you add to your diet can play a important role in improving your memory and concentration.
Wild Fish the Ultimate Brain Food :
We know that a large part of the brain is made up of omega-3 fats, making them critical for healthy brain function. In fact 60% of the fats in the brain are omega-3 with DHA, a type of omega-3 fats found in fish. Now there is evidence that older people should ea fish regularly to. Researchers have found that may brain related conditions like dementia, Alzheimer's disease, and depression as well as dyslexia and ADHA in children may be prevented and possibly treated with good intakes of omega-3 fats found in fish. As we age, our brains lose DHA, therefore fish consumption may be more beneficial with older age. The FDA recommends that pregnant women and young children eat more fish for it's nutritional benefits as omega-3 fats are essential for healthy development both in the womb and in early childhood. Recommended at-least 2 serving per week, one serving equals 75 grams or 2.5 ounces.
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Other Nutritional Sources of Superior Brain Foods
Nuts and Seeds: Vitamin E may be one of the most overlooked nutrients for it's contribution towards a healthy brain. Vitamin E's antioxidants effects play a key role in protecting membranes for oxidation. Reduced levels of vitamin E and biomarkers of oxidative stress have been diagnosed in individuals with Alzheimer disease and mild cognitve impairment. Studies have shown that plasma vitamin E forms may play a role in a healthy brain. Vitamin E corresponds with less cognitive decline as you get older. Add to your daily diet 1-ounce (raw or roasted) of walnuts, peanuts, Brazilian nuts, hazel nuts, cashews, almonds, sunflower seeds, flax seed, sesame seed or unhydrogenated nut butters such as peanut butter. Walnuts also have high nutritional values that make them a excellent food for your liver.
Blueberries are low in calories and believed to contain the highest amounts of antioxidants of all consumed fruits and vegetables. Study researchers have found that blueberries antioxidants act against both oxidative stress and inflammation and may reduce the effects of age related conditions such as Alzheimer's disease and dementia. Studies have also shown that blueberry rich diets significantly improved the learning capability of aging rats, by improving communication between brain cells. Some of the antioxidants in blueberries have been found to accumulate in the brain and help to improve memory and may even delay short-term memory loss. Add at-least 1 cup of fresh or frozen blueberries a day to your diet.
Avocados have long been deemed as"too fatty" but avocados are almost as good as blueberries with a gold mine of nutrients that affect the brain health. Avocados are monousaturated fat, which contributes to lower blood pressure and healthier blood flow reducing the risk of a stroke. A healthier lower blood pressure flow means a healthy brain. The avocado nutrients also can improve cognitive function such as memory and concentration. Avocados are high in calories, so just add 1/4-1/2 of this green fruit to one daily meal as a side dish.
Dark Chocolate has powerful antioxidant properties that contain several natural stimulates inducing caffeine which enhances focus and concentration. In recent research, it is shown that the amount of flavanol, which dark chocolate is rich in, is a key factor in helping seniors to reduce memory loss. Other articles stat that flavanol also helps regulate your mood and even alleviate depression by stimulating the production of endorphins. It also acts as an anti-inflammatory which is great for anyone who has recently suffered a concussion, which mean dark chocolate is good for your brain. But, this is one "super food" where more is not better, so you have to consume dark chocolate in moderation, one-half ounce to 1- ounce a day will provide all the benefits that you need.
Beans and Lentils are packed with Vitamin B, that can boost your brain power. Beans and Lentils are under-recognized and economical. they also stabilize glucose and cholesterol levels, The Brain is dependent on glucose for fuel, and since the brain can't store the glucose it relies on a steady stream of energy which beans provide. Vitamin B is indispensable, it helps your cells produce energy so you can function at your best. Vitamin B is also involved in the formation of healthy red blood cells. you can get Vitamin B even if you are a Vegan. Beans help you maintain good health but can also provide you with more fiber if you need i. Any bean will do, lentils and black beans are recommended 1/2 cup everyday.
Egg yolks are packed with nutrients rich in choline, a vitamin B nutrient. Those bright, round yolks contain far more of the nutrient choline than the whites and all of the antioxidants lutein and zeaxanthin. When you eat eggs, your brain uses the choline to make acetylcholine, a neurotransmitter that may be important for maintaining memory and communication among brain cells. Choline is critical in brain development and function. Certain B vitamins and folic acid are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. The concern has long been the relatively high level of cholesterol found in egg yolks. Cholesterol is vitally important for brain function. 25% of the cholesterol in your body is found in your brain, where it plays an important roles in such things as membrane function, acts as an antioxidant, and serves as the raw material from which we are able to make things like progesterone, estrogen, cortisol, testosterone, and even vitamin D. Low cholesterol is associated with and increased risk for depression and even death.
Kick Start Your day with Eggs and Cheese. A good source of Nutrients, Full of Amino Acids, Antioxidants, and Choline.
One of the best greens to choose from is Broccoli. A chemical known as sulforaphane, which is found in cruciferous vegetable like broccoli, can help improve cognitive functions after a traumatic brain injury. When it is administered into the body, the chemical helps in reducing swelling in the brain. Sulforaphane is known to increase the production of liver enzymes and clear out toxins which accumulate in the body. It is also noted for its anti-inflammatory properties and appears to play a role in the development of neural stem cells. Broccoli is also a great source of vitamin K, which is known to enhance cognitive function and improve brain power. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the break down of the neurotransmitter acetylcholine, which we need for the central nervous system to perform properly and to keep our memory shape. Low levels of acetylcholine are associated with Alzheimer's disease.
Eating whole grains can benefit your brain. Like everything else in your body, the brain cannot work without a steady supply of energy. Since the brain can't store glucose, it needs a steady supply of it to function at its best. That ability comes from the simple form of sugar that circulates in the bloodstream giving our brain the ability to concentrate and focus. Whole grains, as well as other fiber-rich complex starches like beans, fruit and vegetables, digest more slowly than refined carbohydrates, providing a steady gradual release of glucose in our blood to the brain. Achieve this by choosing whole grains with low-GI, which release glucose slowly, keeping you mentally alert throughout the day. As bonus, whole grains are also linked to reduced risk of heart disease.
Coffee and Tea: The main active ingredient in coffee and tea is caffeine which stimulates the central nervous system giving you a quick wakeup call after chugging a mug of coffee. Not only is caffeine a brain stimulant, but it also blocks receptors a chemical called adenosine, which normally prevents the the release of excitaory brain chemicals. With aadenosine out of the way, these brain sparking chemicals can flow more freely giving you a surge of energy and improving mental performance. Polyphenol antioxidants in coffee may benefit some biological pathways, such as blood sugar metabolism and high blood pressure, both of which are related to the risk of age related metal decline. Studies have indicated that caffeine, roughly 400 milligrams daily, the equivalent of four cups of coffee may help stave off memory issues.
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