Your brain health depends on your dietary choices. The brain
depends on good blood flow for efficient functioning like our cardiovascular
system.
Heart-healthy lifestyle choices such as regular physical activity and a
healthful dietary pattern are the best ways to keep the brain healthy and the
memory sharp.
In simple words what’s good for the heart is good for the head.
Experts says that heart healthy good eating habits is linked with the
better cognitive function and memory. There is a MIND diet pattern which
specifically targets brain health. The
study findings suggest that the MIND diet substantially slows cognitive decline
with age.
MIND diet pattern emphasis on certain foods such as green
leafy vegetables and berries that have been linked with brain benefits.
Good eating habits is very important for your cognitive health. Several
vitamins, minerals etc plays a pivotal role for your overall health.
There are
some particular nutrients or food components that stand out for their brain
boosting powers.
OMEGA-3 FATTY ACID
The Omega-3 fatty acid plays a very important role in brain function
and structure. Omega-3 family has polyunsaturated fatty acids. Studies suggests
that omega-3 deficiency may have an adverse effect on your cognitive ability.
Moreover
there is solid evidences from observational studies that omega-3 fatty acid
intake benefits cognitive function.
Numerous epidemiologic studies have found that high intake of PUFA or
Polyunsaturated fatty acid-rich fish is associated with positive cognitive
function and inversely associated with development and progression of dementia.
Omega-3 DHA which found in fish like Salmon is especially important for
brain function. It is worth to note that our body does not make DHA efficiently
therefore we are dependent on dietary sources.
It is important to avoid saturated and trans fat for brain health. According
to a 2014 review, laboratory, animal, and prospective epidemiologic studies
support the hypothesis that high intake of saturated or trans fatty acids increases
the risk of dementia.
LUTEIN
Lutein, a yellow-pigmented carotenoid found in egg yolk, avocado, and
dark leafy greens such as spinach and kale, is another nutrient found to help in brain health and preserve memory.
Lutein is well known for its role in eye health, but new studies has
also highlighted its benefits for the brain.
One study showed, if lutein was paired with the omega-3 fatty acid DHA then
more improvements were found in cognitive function. It shows that nutrients
works together and not in isolation, this is how food works. When we adapt
good eating habits with good food, we get better health.
The human body cannot naturally produce lutein on its own, so lutein
needs to be obtained from external sources. Certain vegetables, particularly
leafy greens and egg yolks, are a good source of lutein.
Leafy green vegetables and egg yolks are good sources of lutein. There
are food supplements available for lutein. Supplementation offers a simple and effective
option for increasing intake of lutein to support a healthy brain.
VITAMINS
Various studies shows that consumption of vitamins and minerals is
associated with lower risk of developing cognitive deficits. Vitamin B, C, D
and E found helpful for brain health.
The antioxidant vitamin E is found in whole grains, nuts, seeds, dark colored
fruits such as blueberries and blackberries, avocados, dark leafy greens, bell
peppers, and vegetable oils.
Vitamin B supplementation
may have a beneficial effect on reducing the risk of dementia.
POLYPHENOLS
Polyphenols is a bioactive compound which found to be beneficial for
brain health. It is found in fruits, vegetables, tea, wine, juices, and some
herbs.
Polyphenols have antioxidant properties and may have other beneficial
effects in the brain, including neuroprotective and anti-inflammatory actions.
The neuroprotective actions of dietary polyphenols involve a number of
effects within the brain. It include a potential to protect neurons against
injury induced by neurotoxins and the potential to promote memory, learning,
and cognitive function.
Various studies have associated long-term catechin (A polyphenol compound)
intake with improved language and verbal memory and lower risk of cognitive decline.
There is no special food to improve your brain health. But it is
advisable to adapt a diet plan like MIND which emphasizes especially on brain
healthy food. Your diet must include dark colored fruits and vegetables which
are rich in antioxidants, vitamins and minerals. It is vital to boost your
brain health.
READ MORE...
Resources:-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3311304/
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