Brain Foods

As we get older obviously, so does our brain,and sometimes, our cognitive powers start diminishing.  Have you ever misplaced things that you were sure you knew where they were, or gone to the kitchen for something and then can’t remember why you went there for? “Where did I leave the car keys” is a regular question asked in our houses.  There is good news though: if you add some of these smart foods listed bellow to your diet, you can actually improve your chances of maintaining a healthy brain.

Glucose is your brain’s preferred fuel source — your body processes glucose from the carbohydrates you eat.  A glass of something sweet such as fresh apple or orange juice to drink or having them whole to eat can offer a short-term boost to memory, thinking, and mental ability.

Consume too much though, and you memory can be impaired — along with the rest of your body. Go easy on the sugar so it can enhance memory without packing on the pounds.

Eating breakfast – studies have found that eating breakfast may improve short-term memory and attention. When it comes to studies,  students who eat breakfast tend to perform better than those who don’t . Foods at the top of researchers’ brain-fuel list include high-fibre whole grains, protein e.g. Eggs, dairy, and fruits.

Fish – a protein source linked to a great brain boost is fish, particularly oily fish such as salmon, mackerel, herring and fresh tuna – they are rich in omega-3 essential fatty acids that are key for brain health. These healthy fats have amazing brain power: A diet with higher levels of them has been linked to lower dementia and stroke risks and slower mental decline; plus, they may also play a vital role in enhancing memory, especially as we get older.  For brain and heart health it is recommended that we eat two servings of preferably oily fish on a weekly basis.

Wholegrains and Avocados – every organ in the body depends on blood flow, especially the heart and the brain. A diet high in whole grains and fruits like avocados can cut the risk of heart disease and lower bad cholesterol.  Whole grains, like popcorn (without the added sugar and salt) and whole wheat, also provide dietary fibre and the antioxidant vitamin E, which has been linked in some studies to less cognitive decline as you age.  Though avocados have fat, it’s the good-for-you one, monounsaturated fat that helps with healthy blood flow.

Nuts and Seeds – these are also good sources of the antioxidant vitamin E which as mentioned above can help slow cognitive decline.

A healthy balanced diet – It may sound cliché but it’s true: If your diet lacks essential nutrients, it can hurt your ability to concentrate. Eating too much or too little can also interfere with your focus. A heavy meal may make you feel tired, while too few calories can result in distracting hunger pangs.  In order to benefit your brain, strive for a well-balanced diet full of a wide variety of healthy foods.