As children, we have been taught that eating healthy food such as fruits, vegetables and nuts is great for our physic and fitness. The missing advice is also necessary for our brain health to keep our cognitive health rigid and vital. An appropriate diet and well-balanced food can actually drive us to achieve clear thinking along with alertness. On the other hand, an unbalanced and inadequate diet can lead to mental deterioration, fatigue, mood swings...etc.There are also some long-term signs of unbalanced and poor diet consumption, and these signs are slow-down reaction time, decreased attention span, stress, and depression.
This article will discuss the top 5 nutrients to prevent the previously mentioned signs of brain defects.
1. Green Veggies
Kale, spinach, collards, and broccoli are high in important minerals such as vitamin K, lutein, folate, and beta-carotene. According to research, these plant-based diets may help reduce cognitive deterioration.
Therefore, a regular dose of green leafy vegetables in one's diet may be a simple strategy to improve brain function.
2. Fatty Fish
Fatty fish are high in omega-3 fatty acids, which are good unsaturated fats that have been linked to reducing blood levels of beta-amyloid—the protein responsible for constructing harmful clumps in Alzheimer's patient's brains. Research in Norway shows that eating fatty fish even once a week reduces Alzheimer's risk.
Eat fish at least twice a week, but pick mercury-free kinds such as salmon, cod, canned light tuna, and pollack. If you don't like fish, talk to your doctor about taking an omega-3 supplement, or opt for land-based omega-3 sources like flaxseeds, avocados, and walnuts.
3. Blueberries
Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory. Moreover, Flavonoids are antioxidants that are thought to protect the body's cells from damage caused by free radicals.
A study done by researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years.
4. Complex Carbohydrates
complex carbs, such as oats, lentils, quinoa, and beans, are linked to benefitting brain health.
The reason for this is that, unlike simple carbs, complex carbs stabilize blood sugar levels thanks to their fiber and phytonutrient content, which keeps mood and energy stable in the short term and promotes healthy brain function in the long run.
5. Coffee
One of the most popular drinks consumed worldwide is coffee. It is also not surprising that study is being done on these ground seeds given the vast quantity of information available today on how what we eat impacts our health.
To what degree does coffee have a positive impact on your brain?
there are several components in coffee that improve brain functions, the most important component is Caffeine.
Serotonin and acetylcholine are increased by caffeine, which may excite the brain and aid in maintaining the blood-brain barrier. Furthermore, Coffee's polyphenol micronutrients may guard against both brain blood artery obstruction and tissue oxidative damage caused by free radicals.
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