Food for a healthy brain
Feed the brain
Most people think of food in terms of their waistlines. However, it also affects our mental health. Our brains evolved to eat almost anything to survive, but increasingly we know there’s a way to fuel it to improve overall mental health. Honestly, it’s the missing part of the conversation and probably the most important. The human brain is made up of almost 60% fat. It needs to be fed well
Brilliant brain food:
Leafy greens + colourful fruits + Veg:
The more colourful your plate, the better the food is for your brain. Studies suggest that the compounds in brightly coloured fruits and vegetables like red peppers, blueberries, broccoli and eggplant can affect inflammation, memory, sleep and mood. Reddish-purplish foods are “power players” in this category. And don’t forget avocados, which are high in healthy fats that enhance the absorption of phytonutrients from other vegetables.
Salmon, sardines, trout, and tuna are a rich source of omega-3 fatty acids, a major building block of the brain. Omega-3s play a role in sharpening memory and improving mood as well as protecting your brain against cognitive decline.
Dark chocolate:
I just knew it!!!
People who regularly eat dark chocolate have a 70 percent reduced risk of depression symptoms, according to a large government survey of nearly 14,000 adults.
Berries:
A super source of minerals, vitamins and fibre. Several studies have shown that berries have a positive impact on neurodegenerative diseases due to ageing. Blueberries; Strawberries; Blackberries.
Nuts, beans and seeds
Cashews, almonds, walnuts and pumpkin seeds, are great snacks, but they can also be added to stir fry dishes and salads. Black and red beans, lentils and legumes can also be added to soups, salads and stews or enjoyed as a meal or a side dish. Nut butter counts too. Careful on the ingredients here, keep them as pure as you can. A lot of these are stacked with sugars.
Spices and herbs
Cooking with spices not only makes your food taste better, but studies suggest certain spices may lead to a better balance of gut microbes, reduce inflammation and even improve memory. Tumeric is extremely powerful over time. Its active ingredient, curcumin, may have benefits for attention and overall cognition. Try incorporating it into your salad dressing or roasted vegetables, or adding it to marinades, curries, sauces, stews or smoothies. Other spices that may support brain health include cinnamon, rosemary, sage, saffron and ginger.
Wholegrains
Swapping out refined carbs with whole grains. Swap to Brown rice, quinoa, oatmeal, whole grains, buckwheat
Overall being mindful of what you eat can have many health benefits for your body including your brain and memory. Small changes can make a big difference.
Your Food. Your Choice. Your Table.
Source: Subash. S 2014 Neuroprotective effects of berry fruits on neurodegenerative diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/