Your diet has a great deal to with your ability to think, perceive, memorize, remember and act. There is ample research to validate the claim that, like all other body organs, the brain also requires essential nutrients to revive its energies with the process of aging, and reduce the risk of cognitive decline. A diet rich in olive oil, leafy green veggies, berries, red wine and cruciferous vegetables is the healthiest nutrient assortment that your brain needs to thrive.
A study examined a wide scale investigation using health information and dietary patterns of over 40 years. The results revealed that it is the diet of a person that increases the risk factors of chronic ailments, and protects the brain with the process of aging.
We have compiled an assortment of foods that you must eat in order to improve the health of your brain, along with some tips on adopting a brain-healthy diet that is brimming with nutrients.
Here, take a look:
1. Olive Oil
Research reveals that individuals who use olive oil instead of other fat-rich oils for marinating, frying, or cooking tend to experience immensely healthy brain-protective effects. However, since olive oil has a high density of calories, be sure not to add it to all your meals. However, it is a very healthy choice for frying, grilling, salad dressings, marinating and light cooking.
2. Red Wine
The consumption of alcohol is also a controversial subject in scientific research, but there is an abundance of studies to validate the claim that moderate portions of red wine work wonders to protect the human brain. However, consuming more than two glasses can actually reverse the benefits and harm the brain instead.
If your doctor has explicitly warn you against consuming any kind of alcohol, do not take this as a motivation to start drinking again. However, if you have no medical conditions that might worsen due to red wine consumption and you can limit yourself to a glass or two, there’s certainly no harm in enjoying a glass of red wine with your dinner.
It will unwind your mind, de-stress your brain and help get rid of all the anxiety. Be sure to enjoy no more than one or two 5 ounce servings.
3. Cruciferous Veggies
Cruciferous veggies boost the densest assortment of nutrients that nature can possibly offer, and they include, cabbage, cauliflower, broccoli and Brussels sprouts.
Several studies reveal that individuals who consume cruciferous veggies thrice or more every week experience a sharp reduction in their rate of cognitive decline and brim their body with brain-protective nutrients.
Research reveals that individuals who eat generous servings of blueberries and strawberries every day or at least twice a week, tend to have a much slower rate of cognitive damage or decline as opposed to individuals who don’t eat much or at all.
You can devour berries with just about anything, for instance add them to your bowl of oatmeal for a fruity topping, use them in desserts, smoothies, juices, salads or just eat them raw for a nutrient-rich snack. Be sure to pick out plenty of berries and freeze them in your freezer so you can enjoy them while their out of season.
5. Leafy Greens Veggies
Leafy green veggies, such as spinach, arugula, broccoli greens, kale, turnip greens, collards and beet, are brimming with a rich assortment of nutrients, vitamins and essential minerals. Individuals who consume leafy greens on a daily basis experience an extremely slow rate of cognitive decline. Medical experts and nutritionists recommend at least seven to ten servings of leafy green veggies every week.
All the above mentioned foods are brimming with essential nutrients and antioxidants that allow your body to beat the ravages of time, aging and pollutants that tend to harm your body or your brain. You can never consume enough antioxidants so the more you devour in one day the better support your body will receive. It’s essential to create a wholesome and healthy diet, not just for yourself, but also for your family. Regardless of your age, medical ailments or habits, a healthy diet plan will benefit you no matter what.
Individuals who develop healthy and wholesome eating habits in their childhood or teenager are twice more likely to adopt them as a lifestyle and enjoy greater brain health throughout their lives as opposed to children who picked up unhealthy habits at home. You must pack all your meals and snacks with a powerful density of nutrients and antioxidants to set a strong example for your kids, siblings or students.
If you want to adopt a healthy eating plan, the best and most well-researched diet plan is undoubtedly the Mediterranean diet. Basically, it is a diet influenced by the fresh and traditional eating habits of the people living near the Mediterranean coast. It is designed to make individuals not only physically healthy and youthful, but more importantly, to keep the brain healthy and vitalized.
The Mediterranean diet is brimming with a rich assortment of fruits, vegetables, nuts, whole grains, fish, wine and extra virgin olive oil. The idea is to steer clear of all processed, packaged and frozen food, along with processed and red meat. And adopt a wholesome menu comprising of whole foods and organic produce.
You can always learn some quick and easy recipes to create healthy and delicious meals with veggies and fruits that your family will adore. If you live alone or simply can’t seem to find the time to cook, you can contact a food service to deliver freshly made dishes with plenty of berries, cruciferous veggies, beans and leafy greens. Another important aspect is make sure you discard butters and fat rich products and adopt brain-healthy olive oil.
A recent study examined the effects of saturated and trans fats on the mind and body. The results revealed that a regular intake of high levels of saturated fat and trans fats leads to an alarming increase in the risk of dementia and cognitive impairment. You can obtain saturated fats from all kinds of common products and animal-based foods, such as dairy products, meat, butter, lard and cheese. Instead of these products, pick out healthier replacements that are immensely healthy for your brain, such as olive oil, fatty fish oils, avocado oil, nut oils and many other plant-based oils.
If you believe that you’re too old to start a brain-healthy diet, put aside all these notions and concentrate on reviving both, your mental and physical health. There is an abundance of research that reveals that late-life diets are just as effective as the ones we start in our youth, and they are capable of making effective impacts on our life.
A study research elderly people who adopted healthy plant-based diets with low fat foods and countless other healthy lifestyle changes. The results revealed a sharp reduction in their risks for suffering from heart diseases, which are exactly the same as the younger participants.
Another study revealed that the brain can continue to perform better and improve regardless of the age. It provided ample evidence that regardless of the age factor, individuals who engage in daily exercise can actually reverse and eliminate the symptoms of mild cognitive impairments, memory loss and brain shrinkage.