Live-may2013
What to Eat for a Healthy Brain
Vanessa Marshall
Submitted by Vanessa Marshall
Vanessa works in the Faculty Technology Support at Algonquin College, she is also a certified Fitness Instructor, Kundalini Yoga Teacher, and Reiki Practitioner. She is in the midst of being certified as a Natural Holistic Nutritionist and the founder of the health/wellness website, Prana Quests
Jayda Siggers
Reviewed by Jayda Siggers, the founder of EatWhole BeVital Nutrition, a nutrition consulting and food education practice. Jayda received her PhD in Clinical Nutrition from the University of Copenhagen focusing on neonatal gastrointestinal physiology, nutrition and immunology. Jayda is an advocate for whole foods, and science-based nutrition. Jayda contributes to multiple online resources about nutrition and wellness and healthy recipes.
Eating well-balanced meals can help reduce your risk of age-related brain diseases such as dementia, Alzheimer’s and improve your memory. Current research investigating diet and brain health shows that nutrition plays a vital role in brain development and function throughout life. With proper nutrition and healthy eating habits, you can reduce your risk of future ailments and improve your day-to-day mental health and well-being. The great news is that your brain is resilient; you can exercise it, rest it, and give it a bit of tender loving and care. It is never too late. Food for thought!
1. Increase Fruits and Veggies
Kale
Did you know that your brain benefits from the daily consumption of fruits and vegetables, in a rainbow of colours? Recent studies have featured the brain health benefits of purple and blue fruits and dark green leafy vegetables. They are powerhouses for brain health and have been found to boost neuro-chemicals in the brain that effect learning and memory.
2. Increase Antioxidants
Berries
Antioxidants neutralize free radicals – groups of atoms that damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and other age-related diseases. A diet rich in antioxidants protects the brain cells from oxidative damage reducing the risk of degenerative conditions such as Alzheimer’s disease.
Foods that are rich in antioxidants include bell peppers, kiwi, whole grains, berries, broccoli, organic soy, carrots, red grapes, garlic, spinach, green tea, and tomatoes.
3. Increase Omega-3 Fatty Acids
Fish
The brain is comprised mostly of fat. It’s the fatty or lipid part of your brain that helps rapidly transmit information across our neural networks. Omega-3 fatty acids help maintain brain cell integrity. Our bodies cannot synthesize omega-3 fatty acids, so it’s essential to include omega-3 fatty acids as part of a healthy diet.
“7” Sensational Sources of Omega-3 Fatty Acids
1. Cold Water Oily Fish – salmon, albacore tuna, mackerel, trout and sardines
2. Walnuts – known as brain food for more than their wrinkled appearance-a 1/4 cup provides 90.8% of your daily requirement of essential fats
3. Nuts – Brazil Nuts, Hazelnuts, Pecans, Almonds
4. Leafy Green Vegetables – think Spinach, Swiss Chard or Kale
5. Seeds – Flax, Pumpkin and Sesame seeds are best
6. Fats and Oils – Coconut, Rapeseed, Linseed/Flaxseed and Avocados
7. Organic Eggs – egg yolks are a good source of omega-3 fatty acids
4. Drink More Water
Water
Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, the brain consists of 90% water; if you do not supply enough water to your body, your brain cannot function well, and you will get a headache or migraine. Hence, next time, if you feel fatigued and/or have a headache, it may be the sign of dehydration.
Sources: http://www.sciencedaily.com/releases/2010/12/101208083541.htm
http://www.fitbrains.com/brain-health/nutrition
http://www.webmd.com/diet/features/eat-smart-healthier-brain