Eating well is good for your mental as well as your
physical health. Most of us are anxious about our physical appearance and
therefore concentrate on exercise to tone the body and home remedies to take
care of our skin and hair.
But the brain is one of the most important organs of
the body that governs memory, attention, vision, speech and decision but we
hardly seem to take any care about it. There are selected foods that can help
in nourishing the brain and protect it from free radical damage, while brain
exercises can help in enhancing brain power in an effective manner.
Choose Whole Grains
Replace simple carbohydrates like white rice and
white flour with complex carbohydrates such as whole grains that have a low
glycemic index which take time to break down thus, providing a constant
controlled release of glucose into the bloodstream that keeps the brain alert
and enhances concentration and memory. Opt for whole wheat breads, wheat bran,
brown pasta and brown rice.
Eat oily fish
Good sources include linseed (flaxseed) oil, soya
bean oil, pumpkin seeds, walnut oil and soya beans. Oily fish contains EPA and DHA in a
ready-made form, which enables the body to use it easily. The main sources of
oily fish include salmon, trout, mackerel, herring, sardines, pilchards and
kippers.
Avocadoes
Avocadoes are equally effective to improve brain
health as blueberries. The benefits of avocadoes for health are well known and
it is also helpful in boosting brain functions by improving blood flow to the
brain, and better blood flow means and healthier brain with improved cognitive
abilities.
Eat more tomatoes
There is good evidence to suggest that lycopene, a
powerful antioxidant found in tomatoes, could help protect against the kind of free
radical damage to cells which occurs in the development of dementia,
particularly Alzheimer's.
Get a blackcurrant boost
Vitamin C has long been thought to have the power to
increase mental agility. One of the best sources of this vital vitamin is
blackcurrants.
Bet on broccoli
Broccoli is a great source of vitamin K, which is
known to enhance cognitive function and improve brainpower.
Peas and Beans
Beans and peas are yet another source of complex
carbohydrates that is economical and easily available and helps in promoting a
healthy brain. Being rich in soluble and insoluble fibers, the beans take time
to break down and be digested, thus providing a steady slow supply of glucose
in the blood stream that is carried to the brain for its optimum functions. In
addition, beans are a rich source of folate, a B vitamin integral to brain
functions and improving memory.
Green Tea
The health benefits of green tea need no new
emphasis. A few cups of this nourishing brew supplies load of antioxidants,
especially catechines to the body that protects the cells against the harm
caused by free radicals and oxidative stress and also promotes blood flow
throughout the body. So, include 3 to 4 cups of green tea to your daily diet,
replace soda and flavored drinks with delicious and refreshing iced tea for a
healthy and fit body in the long run.
Go nuts
Good intake of vitamin E might help to prevent
cognitive decline, particularly in the elders. Nuts are a great source of
vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs,
brown rice and whole grains.
Apart from food…..
Before looking into the foods that help in improving
brain power, here are a few easy tips that can do a lot to enhance memory and
concentration.
Daily exercise is the best way to expand brain
health because it increases blood supply to the brain and promotes healthy
neurons.
Getting 7 to 8 hours of soothing sleep also helps in
enhancing brain functions because it helps in regenerating the brain and its
functions.
Improving digestive health by including more
prebiotics and probiotics in the diet also has a positive effect on brain
health because the gut is closely related to the brain.
Challenging the mind with brain exercise such as
playing chess, solving cross words or puzzles helps improve the capacity of
complex reasoning and decision making.
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