What you put into your body plays a vital role in your health, including that of your brain. Just like the rest of your body, your brain needs the right diet to function properly. Eating the correct things will give you enough energy to get through the day with your mind awake and alert. And it could also improve your memory and your ability to learn. It’s even possible that the right diet could protect you from dementia when you’re older. If you want to give your brain the best chance of functioning on all cylinders, you should try adding some of these foods to your diet.
Whole Grains for Energy
The rest of your body needs plenty of energy to get through your day, and it’s no different for your brain. We need glucose in our blood to supply energy to our brain, allowing us to focus and concentrate on whatever the important task is for the day. Whole grains release glucose slowly – you’ve probably heard the term “slow-release energy” – to keep you energized for the whole day. You can have whole grains in the morning whether it’s bread, cereal or pasta, to set you up for the rest of your day.
Omega-3 fatty acids are essential for a healthy brain, and especially for your memory. There’s evidence that not getting enough DHA, a type of omega-3, could make you more susceptible to Alzheimer’s and memory loss in old age. The best sources of omega-3s are oily fish, such as salmon, trout, mackerel and sardines. Many people also take fish oil tablets to give them a boost. If you’re not into fish, you can also find them in flaxseed and soybean oils, pumpkin seeds, soybeans and other sources.
Get the Right Vitamins
There are several vitamins that can help you keep a healthy brain. For example, vitamins B6 and B12, as well as folic acid, could reduce your risk of stroke, Alzheimer’s and cognitive impairment. Antioxidants such as vitamins C and E will protect your brain from damage. Vitamins B and D will do the same. You’ll find B6 and B12 in meat and seafood, including yellowfin tuna, beef liver, and duck, turkey or chicken breast. You’ll also find them in dairy, and B6 occurs in fruit and vegetables. Eat citrus fruits for vitamin C, and eggs and oily fish for vitamin D (as well as getting out in the sunshine). You can get vitamin E from vegetable oils, nuts, and green leafy vegetables.
Supplements for an Extra Boost
Lots of people also like taking supplements to give them even more brain power. These might be high doses of essential nutrients, such as omega-3s and vitamins. However, you can also take slightly more unusual supplements, such as apoaequorin, which comes from a jellyfish. There are all kinds of supplements that could give your brain an extra boost in both the short and long-term. You can try different ones to find one that works for you.
Nurturing a healthy brain is easier than it might sound. A balanced diet with all the right nutrients will help you keep your mind young as you get older.