As we age, it’s only normal that our cognitive abilities begin to experience a downward spiral. There’s really nothing much that can be done about this. Same thing applies to the brain power, a decline also does occur. That’s why the younger ones always seem smarter. There’s not much that can be done to save the human from this downward spiral. That’s why Alzheimer’s and Dementia cannot totally be prevented.
Nutritionists however, suggest that certain nutrients could improve brain health while growing , slow down mental decline and reduce risks of mental health related problems. Antioxidants, Vitamin B and Omega 3 fatty acids are some of the most important brain nutrients.
These nutrients can be gotten from a healthy diet or supplements. Well, I’d go for getting the nutrients through food because everybody loves food.
Healthy foods like legumes, salmon, blueberries, whole grains,fruits and vegetables are wonderful sources of brain power.
Having these foods added to your diet regularly could boost your brain health,causing you to function better mentally. According to research, some of the most ideal brain foods are those ones that are well-known for keeping the blood vessels and the heart protected.
You’ll find they come in handy especially when you’re preparing for examinations or you need to be very alert for an important meeting.
The walnuts are rich protein and healthy fat sources. It is also said to improve memory and cognitive abilities. Infact, in a recent study, it was found that improved cognitive test scores had a lot with high walnut consumption.
Walnuts contain alpha linoleic acid (ALA). ALA is an omega 3 fatty acid that helps to reduce blood pressure and keep the arteries protected. You see, it’s just as good for the heart as it is for the brain
Eggs contain what is known as Choline. The brain actually uses this nutrient that is almost vitamin-like to produce another compound ; acetylcholine. Acetylcholine is a neurotransmitter which is vital to memory and brain cell communication. A research was carried out in Boston on over a thousand four hundred adults. For ten years, these adults were monitored. It was found that the ones who did better in tests related to memory are the ones that had more choline intake.
Before you begin to rejoice about this, let’s not forget the debilitating effects excess alcohol could have on the brain and overall health. Still, drinking moderately has proven to be good for the mental health. Red wine contains EGCG, an antioxidant you will also find in green tea. Infact, a study carried out on the oxidants of the wine found that it was effective in preventing beta-amyloid proteins from damaging the brain cells. Another study confirmed that the antioxidants of the wine could inhibit the protein’s plaque-building activity. These plaques could have dangerous effects on the health of the brain.
A more recent British research was carried out on rats to ascertain these benefits. After consuming one glass of champagne everyday, it was observed that the spatial memory of the rats were improved. It is said to be that this was possible because of the antioxidant property of the drink. The antioxidants enhance growth of the nerve cells and improve communication among them.
Tomatoes have a great antioxidant content. Lycopene, the antioxidant contained in the tomato fights free radicals that are capable of cell damage. This is usually what causes Alzheimer’s and Dementia. You could eat your tomatoes however way you prefer or make a nice sauce.
Avocados are terribly underrated today . They’re almost as effective as the blueberries .
Even though, its filled with fatty acids, the fats are healthy monounsaturated fat that are important for healthy blood flow. Healthy blood flow is important for maintaining the health of the brain.
The reduction of blood pressure is also an ability avocado has. Hypertension could affect our cognitive abilities, thus by lowering blood pressure, brain health is boosted.
These benefits could motivate you to take so much avocado. This would be a bad move considering the calorie content of the fruit. It’s best you take them in quantities that are not too large but not too small.
Beans supplies glucose to the brain. The brain needs constant fuel, it gets this from glucose but cannot store it, hence the need for constant supply.
Beans also stabilizes blood sugar levels, making sure they’re balanced. Any kind of beans will do the job and function just as effectively. The brown beans, black beans, lentils are examples of beans you could get. Half a cup everyday will keep you healthy with your mental health bubbling
A cup of coffee has always been known to boost brain performance at a big exam , a presentation or a meeting. Caffeine, contained in coffee enhances short-term memory improvement and fastens reaction times. According to research, people who take more caffeine do better on memory tests. This is the reason coffee reduces your risk of developing Alzheimer’s disease when you start aging. It could also help prevent Parkinson’s and even get your headache relieved.
As wonderful as it is, taking so much caffeine could cause you to become irritable and jumpy. If you notice this happening often, then you should take a break from coffee.
The antioxidant properties of dark chocolate are so powerful. It contains ingredients that enhance concentration and improve focus. It also stimulates endorphin production, improving the mood. Did you know dark chocolate contains caffeine? This means it works a bit like coffee.
Taking an ounce a day is ideal enough as you do not need to take so much. Moderation is key.