5. Foods high in omega-3 fatty acids, such as fatty fish:
ADVERTISEMENT
ADVERTISEMENT
Omega-3 fatty acids are essential for brain health. And omega-3 fatty acids are critical for the health of all body systems, particularly the brain. More and more research is demonstrating the incredible effect of these essential fats. Because our bodies cannot produce this essential fat, we must obtain it through our diet. So, if you don't eat foods that contain this essential nutrient and don't supplement it, your body and brain functions will suffer.
Unfortunately, these healthy fats are severely lacking in the typical Western diet. Instead, we are bombarded with foods high in inflammatory omega-6 fats.
As a result, severe health consequences such as mental health issues, heart disease, and metabolic syndrome occur. According to research, inflammatory diets, such as high cholesterol diets, cause blood vessel lumen narrowing and intimal (blood vessel anatomy) thickness. An inflammatory process is manifested by lumen thickening and blood vessel narrowing.
Inflammation and oxidation in the brain are two issues that contribute to a decline in brain health. Omega-3 fatty acids reduce inflammatory markers such as monocyte activity and macrophage aggregation, indicating a reduction in inflammation and thus protecting the brain. Omega-3 fatty acids reduced intracranial atherosclerosis stenosis (brain vessel narrowing). This means that blood flow to organs such as the brain, which require a lot of nutrients, is hampered. Furthermore, blood vessel narrowing can result in stroke and severe brain damage, both of which can be fatal.
A double-blind controlled study published in the Journal of Alzheimer's Disease discovered that omega-3 fatty acid supplementation had a positive effect on memory in older adults, implying that these fats can be used to enhance memory function in the elderly. However, we should not wait until we are old. I believe we can reap these same advantages before we die.
Simply consume these omega-3 fatty acid-rich foods:
Wild salmon is a good example of a fatty fish.
sardines
Nuts
Almonds and walnuts
Other high-quality omega-3 foods include:
the seeds of chia
fava beans
hemp seedlings
Several university studies concluded that there is a link between DHA and EPA levels and dementia. They discovered that higher DHA and EPA levels may help protect against dementia. This 26-week double-blind study followed healthy subjects, and recall testing was better in those who had received Omega 3 supplementation.
More on the role of omega-3 fatty acids, particularly DHA, in brain health.
6. Pumpkin seeds:
I know I've already mentioned seeds as a great source of nutrients for the brain. However, pumpkin seeds deserved more than a passing mention.
Because pumpkin seeds contain so many nutrients, they are excellent for brain health and so much more. They're also delicious as a snack. Pumpkin seeds are high in a variety of compounds, including zinc, magnesium, copper, and vitamins such as folate and K, all of which are beneficial to brain health.
Let's take a look at a few of these nutrients:
Zinc: zinc is important in the brain because it is involved in t signaling and can be found in the synaptic areas of nerve cells, according to the study, and changes in brain zinc status are linked to the occurrence of conditions such as Alzheimer's, Parkinson's, Huntington's, and even ALS.
Magnesium: is abundant in pumpkin seeds. And magnesium is essential for many biological processes throughout the body, particularly in the brain.
Magnesium deficiency causes some neuromuscular and psychiatric-like diseases, as well as some types of depression.
Copper: is another element found in the small but powerful pumpkin seed. Coppe is an essential component of the central nervous system. Function and development
Copper is required for proper brain function, but it must be tightly regulated because too much can cause oxidative stress, and too little can disrupt brain signals, leading to diseases such as Alzheimer's, Menkes, and Wilson's.
Iron: Pumpkin seeds contain iron, a compound necessary for proper brain function. Iron deficiency has been linked to cognitive dysfunction. Iron aids in brain functions like myelination and synaptic plasticity. That is, brain cells can communicate and pass messages from cell to cell much more efficiently.
According to research, iron deficiency causes changes in the amygdala, striatum, hippocampus, and prefrontal cortex, which lead to cognitive deficits. Even after the deficiency is corrected, iron deficiency can have long-term effects on cognition. As anyone can see, it is critical to prevent it from happening in the first place by eating iron-rich foods. Iron is required for neuronal plasticity, which is impaired by early iron deficiency. Neurological changes that occur early in life, according to research, persist into adulthood.
7. Complex carbohydrates:
I know the Keto diet is popular right now. However, the right carbs, complex carbs, are critical for brain health. Complex carbohydrates are excellent for providing a consistent source of energy to the brain. And the brain requires and consumes the majority of the energy you provide for your body. Complex carbohydrates are what you need for long-term energy and optimal brain function. When you consume simple sugars, your brain's energy stream fluctuates, and at times it is too low for your brain to function properly. When your energy levels plummet as a result of simple sugar consumption, you will experience brain fog and lethargy. If you need to think clearly, you don't want your brain glucose to fluctuate. So the best thing to do is to include complex carbohydrates in your diet.
Did you know that the brain consumes the greatest amount of glucose? Yes, the brain necessitates a lot of energy. Our brain is a big machine, a complex machine that requires a lot of the right fuel to function properly. So the best thing to do is to feed your brain the best type of glucose, which is complex carbohydrates.
Keep in mind that whole grains contain fiber, which helps to keep glucose uptake in check, which is exactly what the body and brain require to function optimally. Too rapid an influx, as with simple sugars, causes insulin resistance and does not provide the energy needed by the brain to function properly. This is why Not to mention how quickly the energy levels from simple sugars rise and fall. This means that the brain does not always have enough energy to perform its many and varied tasks.
ADVERTISEMENT