Best Dietary Tips for a Healthy Brain
There s a great deal of buzz about foods and dietary supplements. The manufactures promise they can do everything, from sharpen focus and concentration, to enhance memory, attention span and overall brain function.
Is there any evidence that they really work? Aging healthfully is key to maintaining proper function of many organs and the brain is one of them. The good news is that you can increase your chances of keeping a healthy brain when you consume some common, yet powerful, foods and beverages.
Caffeine makes you alert…in moderation
There are certain substances, like caffeine, that can energize your brain. It can help you focus and concentrate. It is found in coffee, chocolate and as an additive in some popular drinks. It gives you that unmistakable wake-up buzz but the effects are usually short term. Most importantly, overdoing it on caffeine will make you jittery and uncomfortable, so moderation is key.
Sugar feeds your brain…in moderation
There is no doubt that sugar is your brain’s preferred fuel source. However, we are not talking about table sugar, but glucose, which your body metabolizes from the sugars and carbohydrates you consume. Favor complex carbohydrates and healthy, naturally sweet snacks over refined sugar and you are sure to help your brain stay sharper without packing on the pounds.
Always Eat Breakfast to wake up Your Brain
Many studies have found that eating breakfast may improve short-term memory and attention. Students who eat breakfast tend to perform significantly better than those who skip it. Best foods to eat in the morning include high-fiber whole grains, low fat dairy, and fruits. However, researchers also found that high-calorie breakfasts appear to hinder concentration.
Fish and Fish oil keep you brain Supple
Fish is the preferred protein source for a great brain boost. It is rich in omega 3 fatty acids, essential for brain function and development. These healthy fats truly are vital for your brain. In fact, higher amounts of dietary omega 3 fatty acids are linked to lower dementia and stroke. They also seem to play a role in enhancing memory, especially as we get older.
Avocados and Whole Grains Keep Cholesterol at Bay
Nothing is more important to organs in the body than abundant blood flow. This is especially true for the heart and brain. Eating a diet high in whole grains and fruits like avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. Such changes reduce your risk of plaque buildup, thus enhancing blood flow creating a tasty way to fire up brain cells.
Go Nuts and Add some Chocolate too
Nuts and seeds are good sources of vitamin E which is a powerful antioxidant. Its absence in the diet has been associated with cognitive decline as you age. Dark chocolate not only has very powerful antioxidant properties but it also contains natural stimulants like caffeine which enhance focus and concentration.
Enjoy up to an ounce a day of nuts and dark chocolate to provide all the benefits you need without excess calories, fat, or sugar.
Blueberries Are a Brain Superfood
Research in lab animals shows that blueberries may help protect the brain from the damage caused by free radicals. It may also reduce the effects of age-related conditions such as Alzheimer’s disease. Studies also show that diets rich in blueberries significantly improved both the learning and muscle function of aging rats, closing the gap between the older rats and their much younger counterparts.
The main conclusion is that if your diet lacks essential nutrients, it will decrease your ability to maintain a healthy brain. To achieve the most benefit for your brain consistently strive for a well-balanced diet full of a wide variety of healthy, wholesome foods.
References:
Web MD, “Slideshow: Brain Foods That Help You Concentrate” http://www.webmd.com/add-adhd/slideshow-brain-foods-that-help-you-concentrate Accessed September 18, 2011.
