Leafy greens. Kale, spinach, collard and mustard greens. These
foods are high in folate and B9, which improve cognition and reduce depression.
Cruciferous vegetables.
Broccoli, cauliflower, bok choy,
brussels sprouts and kale contain folate and have cartenoids that lower
homo-cysteine (an amino acid linked with cognitive impairment).
Beans and legumes. These foods contain more folate, iron, magensium
and potassium that can help with general body function and neuron firing. They
also contain choline, a B vitamin that boosts acetylcholine (a neuro
transmitter critical for brain function).
Whole grains. Good bets include quinoa, kammut and gluten-free
oats (not bread and cereal).
Berries and cherries. These fruits contain anthocyanin that protects the
brain from further damage caused by free radicals. They also have
anti-inflammatory properties and contain antioxidants and lots of vitamin C and
E.
Pumpkin, squash,
asparagus, tomatoes, carrots and beets.
These vegetables, if not overcooked, contain vitamin A, folate and iron that
help with cognition.
Omega 3s. People whose diets contain daily omega 3s have been
shown to have 26% less risk of having brain lesions that cause dementia
compared with those who do not. These fatty acids help the brain to stay in top
shape. You can get your omega fatty acids from fish, flax seeds, olive oil (not
safflower) or by taking a good quality omega 3 supplement.
Almonds, cashews,
walnuts, hazelnuts, peanuts and pecans.
All of these nuts contain omega-3s and omega-6s, vitamin E, folate, vitamin B6
and magnesium.
Sunflower seeds and
pumpkin seeds. These seeds contain
zinc, choline and vitamin E.
Cinnamon, sage,
turmeric and cumin. Theses spices
can all help to break up brain plaque and reduce inflammation of the brain
which can cause memory issues. In addition to eating the foods listed above,
you’ll want to decrease the risk of illnesses that can make your brain age such
as obesity, heart disease, diabetes and hypertension.
Other things to avoid
are the toxins in your food, water, soil and environment, unnecessary stress,
caffeine, sugar, drugs, alcohol and sugar.
Encourage healthy
decisions, conscientiousness, positive peer groups, a clean environment,
exercise, maintaining a healthy weight, 8 hours of sleep, stress management and
gratitude.
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