Last updated on Jun 18th, 2020 at 06:22 am
Start young to protect your mind by enjoying a range of â??brain foodsâ??. At the forefront of what is good for your brain are antioxidants.
So, start feeding your brain with foods that science has shown will protect it and will go a long way to helping you enjoy both longevity and quality of life.
Here are eleven useful tips on how to choose â??brainâ?? foods to protect your mind and to slow down aging of your brain. Always try to eat organic, local, and seasonal foods.
1. Eat heaps of blueberries and other red, blue, or purple foods to protect your mind
Fresh unsweetened cherries, blueberries, pomegranates, tomatoes, raspberries, and other produce with red, blue, or purple hues can do wonders for your brain. These foods are reputed to protect against inflammation and oxidation â?? two processes that age your brain cells and that are associated with Alzheimer’s disease.
The amount of antioxidants needed to protect you from free radicals increases dramatically with each passing decade. Antioxidants must be eaten daily.
2. Improve your omega-3 intake
Omega 3 is excellent brain food, providing the high DHA fatty acid that is needed to improve mental clarity and halt memory loss and dementia. Oily wild saltwater fish, fish oil, walnuts, and flax seeds are all good sources of omega-3.
3. Consume more foods rich in vitamin E
Vitamin E is another antioxidant that is considered able to lessen the chances of getting dementia or Alzheimer’s, and works most effectively when taken with vitamin C. Vitamin E is found in foods such as sunflower seeds, sweet potato, kale, wheat germ, and vegetable oils.
4. Eat selenium rich foods
Selenium is a trace mineral that has an essential role in ensuring good brain health, particularly as an anti-oxidant. Selenium improves mood, memory, clarity of thinking, and energy levels. Selenium-rich brain foods include whole-grain bread, tuna and Brazil nuts.
5. Include vitamin B packed foods
B vitamins help nerves to communicate and research continues into the usefulness of the B vitamins for fighting Alzheimer’s. Good brain food sources of vitamin B include: pork, sunflower seeds, whole grain products, turkey, lamb, chicken, seafood, chickpeas, potatoes, and bananas.
6. Eat foods with luteolin
Luteolin calms overactive immune cells which can damage the brain and helps to lower plaque-forming proteins in the brain. Eat celery stalks, spinach, carrots, and olive oil.
7. Consume foods containing carotenoids and flavonoids
Foods containing carotenoids and flavonoids can slow mental decline due to aging. Eat dark, leafy greens such as spinach, kale, collard or mustard greens daily.
8. Add natural turmeric (curcumin) to your diet
Turmeric helps to activate genes that keep your brain clear of waste build-up that weakens or destroys brain cells. Population studies have revealed a lower incidence of Alzheimer’s in the Indian population where the use of turmeric is prevalent.
9. Try food supplements and vitamins
Try food supplements and vitamins that may make your memory stronger. Do, however, first talk to your health practitioner should you be taking statins or drugs for nerve and brain function.
10. Eat more of these generally recommended brain foods
Raw unsalted tree nuts (not peanuts) to keep your arteries clear and boost your mood. Eat, per day, as many nuts as you can hold in a closed fist.
Olive oil, nut oils, fish oils, flax seed, and avocados all contain heart-healthy monounsaturated fats. Twenty-five percent of daily calories should be healthy fats.
Real chocolate (at least 70 percent cocoa) with minimal sugar and chemical food additives.
Grapes and green tea are anti-inflammatory whilst grapes, tea, garlic and ginger are all antioxidants.
11. Avoid processed foods â?? they are not brain foods
Just as there are â??brain foodsâ??, there are â??brain drain foodsâ?? that are best avoided. These are processed foods that include sugar, transfats, sodium, and artificial chemical food additives. Limit your alcohol intake.
The bottom line is that eating brain foods alone will not protect your mind sufficiently. In addition to brain food and to maximise the protection of your mind, you will need regular exercise and minimal stress in your life.