Food That Promote Brain Health

                                                                      

                                              Caffeine Can Make You More Alert

Caffeine, can energize and help you focus and concentrate. Found in coffee, caffeine gives you that unmistakable wake-up buzz -- though the effects are short term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable. Caffeine indirectly boosts dopamine transmission—a neurotransmitter that aids in reward-based learning—and Lars Kuchinke, a junior professor at Germany's Ruhr University, suspected this might lead to better acumen with word recognition by enhancing activity in the brain’s left hemisphere, which controls language.

 

 Sugar Can Enhance Alertness

Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body metabolizes from the sugars and carbohydrates you eat. That's why a glass of something sweet to drink can offer a short-term boost to memory, thinking processes, and mental ability.
Consume too much, however, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory, without packing on the pounds.

 

                                                       Eat Breakfast to Fuel Your Brain

Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat breakfast tend to perform significantly better than those who don’t. Foods at the top of researchers' brain fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.

 

Fish

 Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

 Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

Add a daily dose of nut.

• Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. One study even shows that mothers who get enough DHA have smarter kids. Just a quarter cup of walnuts provides nearly 100% of the recommended daily intake of DHA.
• Almonds and Hazelnuts are two of the most concentrated sources of vitamin E available, and vitamin E intake is generally associated with less age-related cognitive decline. In one study, participants who received vitamin E improved statistically and clinically in some memory and verbal measures, while participants who received a placebo did not. 1/4 cup of almonds or hazelnuts packs in nearly 50% of the RDA for vitamin E.
• Peanuts have not been extensively studied as a brain healthy food, but there is good reason to believe that they offer brain benefits. Peanuts are high in niacin (1/2 cup of peanuts offers about 50% of the RDA for niacin.) Studies have correlated niacin deficiencies with a higher incidence of cognitive decline and Alzheimer’s. There has also been preliminary research that suggests that eating peanuts may help stave off Parkinson’s.

Whole grain.

Every organ in the body depends on blood flow, especially the heart and brain. Eating a diet high in whole grains and fruits like avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that contributes to healthy blood flow.

                                                   
                                                       Blueberries Are Super Nutritious
 Research in animals shows that blueberries may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies also show that diets rich in blueberries significantly improved both the learning and muscle function of aging rats, making them mentally equivalent to much younger rats.

 reffrence : webMD

Copyright : Vandana Andrews.