Keep Your Brain Sharp With These Foods
By Rachel Carver
Whether you feel the effects of aging or of mental fatigue, it is not uncommon to become mentally exhausted. Long meeting days, trying to learn a new skill, or adapting to a life-altering change can drain our mental energy.
There does not seem to be any magic cure that will suddenly restore our brains to a fresh state. However, there are ways to improve cognitive function.
Your diet can influence your brain. Nutritionists suggest eating high amounts of fruits, vegetables, whole grains, and legumes. Incorporate protein from plant foods such as beans and fish. Use healthy fats such as olive oil instead of saturated fats.
Incorporating brain foods that contain high amounts of omega-3 fatty acids, B vitamins, and antioxidants will promote brain health. This can improve your mental function.
Eat these brain foods on a regular basis.
Green, Leafy Vegetables
The vegetables kale, spinach, and broccoli contain Vitamin K, lutein, folate, and beta carotene nutrients, which are important for a healthy brain. These vegetables can slow cognitive decline. This is the perfect time of year for salads full of leafy greens. Pear fresh broccoli with some hummus for a flavorful and healthy snack.
Fatty Fish
Fatty fish are packed with omega-3 fatty acids, healthy unsaturated fats. These fats are linked to lower blood levels of beta-amyloid-the protein forming damaging clumps in the brains of people with Alzheimer's disease. Eat fish twice a week. Choose fish low in mercury such as cod, salmon, Sardines, and pollack. If you are not a fish person, omega-3 fatty acids can also be found in flaxseeds, avocados, and walnuts.
Berries
Research shows the flavonoids, the plant pigment that gives berries that distinct look, can improve memory. Berries are great in smoothies. You can also add them to your salads for a unique look and taste.
Coffee
If you drink a cup of joe each morning, you are in luck. Coffee keeps us awake and helps us concentrate. Research also suggests it can help us process information.
Walnuts
In addition to being a great protein source, walnuts might also improve memory. A 2015 UCLA study found that people who consumed more walnuts improved their cognitive test scores.
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To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Temple, Tex.