Water is the most important and often over looked nutritious source for the brain. Over 80% of the brain is made up of water and is extremely sensitive to dehydration. Even a mild loss of water can lead to symptoms such as brain fog, tiredness, dizziness, confusion and brain shrinkage. Rather than tap water, it is important to drink ‘real’ water that is rich in nutrients and minerals.
Berries such as blueberries, blackberries, strawberries, raspberries and goji berries are rich in antioxidants that can help keep your memory sharp as you age. Blueberries in particular are high in gallic acid which can protect the brain from damaging effects of stress.
Seafood, such as salmon, sardines, mackerel and caviar are rich in Omega-3 fatty acids DHA and EPA that are vital for healthy brain function and development. These fatty acids can also protect the brain from cognitive decline and memory loss as you age.
The brain-like shape of a walnut may not just be a coincidence. While nuts are generally a good source of antioxidants, essential fats and amino acids that are proven to help you focus, walnuts in particular contain the most amount of antioxidants compared with other nuts. Walnuts also contain various omega-3 fatty acids that are essential for optimal brain health and function.
Chocolate containing large amounts of sugar may do more harm than good for your brain, but good quality dark chocolate contains high levels of flavonoids. This particular antioxidant not only helps to lower blood pressure, it also improves blood flow to the brain to maintain healthy brain function.
Olive oil, a Mediterranean superfood rich in the antioxidant polyphenol, is also high in vitamins E and K. When these vitamins are taken together they can help to maintain brain productivity and boost processing speeds. Olive oil is also known to increase levels of brain chemicals to stimulate the formation of new brain cells.
Dark-green, leafy vegetables, such as spinach and kale, are full of antioxidants and B-vitamins which are known to boost memory, focus and brain function. They are also a good source of folic acid which can help with fatigue and improve mental clarity.
Coconut oil is a natural anti-inflammatory that can work to suppress cells responsible for inflammation in the brain. The University of Queensland confirms that chronic inflammation of the brain contributes to the development of Alzheimer’s disease. Coconut oil can help reduce these risks, while boosting your memory capacity.
Avocados are a monounsaturated fat that can increase brain function by promoting better blood flow to the brain, while lowering your blood pressure.
One of the most important nutrient that the brain needs is glucose, a carbohydrate. It provides energy that the brain requires to help you focus and concentrate. While processed carbohydrates such as white bread, pasta and cakes should be avoided, a daily portion of unprocessed wholegrain breads and rice can do wonders to stimulate brain activity and function.
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