You are what you eat, as it has been said for ages. It would help if you were more careful and watchful of what you eat as it affects your body’s structure and overall health. Your brain, too, is massively impacted by what you eat.
If you had no idea that your diet can impact your health and brain function, it’s time to change up. You need some new ideas on how you can improve your diet to benefit your brain. Here’s how to improve your diet and boost your health and brain function.
Oily Fish
When changing your diet for better brain health, the first thing you need to do is looking for oily fish. These foods are a great source of omega-3 fatty acids.
Neurons that are the brain cells are the ones whose structures will be drastically improved by omega-3. Research in 2017 proved that people who consume a considerable level of omega-3 had increased blood flow in the brain.
The research then proved a connection between omega 3 level and thinking ability and better cognition. And some of the foods that you can get omega 3 include:
- Mackerel
- Tuna
- Herring
- Salmon
- Sardines
Organic Beef
Organic beef is another idea you can use to improve your diet and boost your health. One of the ideas you can explore is paleo beef sausages in your meal. Its ingredients include organic carrot, sea salt, water, organic black pepper – making it a vastly healthy food.
Berries
Berries are pretty rich in flavonoid antioxidants, and that makes them an excellent food for the brain. Some of the antioxidants found in berries include caffeic acid, quercetin, and anthocyanin.
The thing about antioxidants is that they help reduce inflammation and oxidative stress.
Some of the antioxidant benefits that you can get when you munch on berries are:
- Improved brain cell communication
- Reduce inflammation throughout the body.
- Delay age-related neurodegenerative diseases and cognitive decline.
- Increase plasticity, and this can help the brain cells form new connections. This will, in turn, boost learning and memory.
The berries that you can add to your diet and improve your brain are:
- Strawberries
- Blueberries
- Mulberries
- Blackberries
- Blackcurrants
Dark Chocolate
Cocoa contains flavonoids, a type of antioxidant and as seen above, antioxidants can be pretty crucial to your brain health. Cocoa is what dark chocolate is exceptionally rich in. It means that if you are susceptible to oxidative stress, dark chocolate can help you.
In 2013, a specific study found that cocoa flavonoids are good for the brain and encourage neuron and blood vessel growth. It encourages growth in parts of your brain that are involved in learning and memory.
Whole Grains
If whole grains aren’t a part of your diet, you now have a reason to have them. They, too, are pretty crucial to your brain, and they are rich in vitamin E. Vitamin E is quite an essential component of your brain and your body as a whole.
Some of the whole grains that you need to be looking to add to your menu are:
- Whole-grain bread
- Barley
- Brown rice
- Oatmeal
- Whole-grain pasta
Coffee
There’s a reason why almost everyone prefers to have that cup of coffee in the morning before they get to work. Coffee is a well-known aid to your concentration levels. You can also take it to focus and stay awake.
When you take coffee, the caffeine it contains will block adenosine from coming into play. Adenosine is the substance in the brain that makes you feel sleepy. Research in 2018 proved that other than boosting alertness, coffee can help the brain cells.
When you drink coffee, it will boost your brain’s capacity to process information. It can also cause your brain to entropy which is a complex and variable brain activity. The brain will be able to process more info as a result.
Veggies
You can also seek to improve your brain with veggies – and veggies are good for the overall health of your body too. Research over the years suggests that you will likely slow down cognitive decline when you consume this food.
Some of the veggies you need to consider taking include broccoli, collard, spinach, kale, etc.
When you are looking to improve your diet, this should be something you take seriously. It can help you boost your health and improve your brain function. The above idea is a much-improved idea for your new diet.
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