Good brain health is vital for your well-being. The human brain performs as many as 50 tasks at any given moment. Even when you sleep, the brain still performs essential functions, coordinating other organs. In spite of this, brain health is far too easy to neglect.
The Best Foods to Keep Your Mind Sharp
What you eat and how often you eat can greatly affect your brain. That includes your focus, mood, and energy levels. Choosing the best brain foods to add to your diet can help you preserve your cognitive functions and even improve them.
Discover some of the best foods to keep your mind sharp:
1. Olive Oil
Olive oil can help preserve your memory and learning ability. It may even reduce the risk of Alzheimer’s disease.
Rich in antioxidants which boost your immunity and fights free radicals, olive oil may also help prevent strokes. It also has powerful anti-inflammatory benefits; 50 ml of extra virgin olive oil has a similar effect to 1/10 of an adult dose of ibuprofen.
To take advantage of all its nutrients, eat it raw in dressings and dips. Olive oil is one of the healthiest fats on the planet and doesn’t promote weight gain. A 30-month study did not find any correlation between a high consumption of olive oil and weight gain.
2. Fatty Fish
Fatty or oily fish is rich in omega-3 fatty acids (EPA and DHA) and slows cognitive decline. More specifically, eating fish every week increases your brain matter and helps ward off depression. A study also found that eating salmon three times a week improves the quality of sleep, which leads to a healthier, more rested brain.
While salmon is the most popular (and one of the most delicious) fatty fish, it’s good to remember that there are many others as well. Atlantic herring, sardines, anchovies, and mussels are all great sources of healthy fats. To get more nutrients out of every serving of fatty fish, choose wild-caught fish whenever possible.
3. Kale, Spinach, and Other Leafy Greens
Leafy greens have a great reputation. They are among the best foods to keep your mind sharp because they slow cognitive decline. Since they contain nitrates, they also improve blood flow through the brain, which is crucial for overall brain health.
Incorporate leafy greens into your meals more easily by adding them to smoothies and sandwiches. But look beyond the usual leafy greens. For example, consider bok choy, a type of Chinese cabbage. It is rich in selenium, which supports cognitive function.
4. Avocados
Avocados are rich in lutein, which can improve cognitive functions. They also contain healthy fats, magnesium, and potassium, which promote a healthy blood flow and improve blood pressure. This is crucial for brain health at all ages.
Avocados promote overall health and boost your energy, making them a valuable addition to your menu. Consider adding them to salads and smoothies.
The Right Foods for a Healthier Brain
Olive oil, fatty fish, avocados, and leafy greens are the best brain foods you can add to your diet. They are easy to add to different recipes and can have a positive, long-lasting effect on your cognitive performance and health. Eat more of them every time you get the chance.
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