They say that the mind is a terrible thing to waste, and that couldn’t be more true. You only get one brain throughout this life, and you want to take good care of it the same way that you would your heart. People tend to let their brain health not be a priority, but it’s really something to focus on, and you can boost your memory and prevent neurological diseases with your diet. If you want to improve your brain health, follow these simple tips to fine tune your diet.
5. Go Nuts
If you’re a fan of nuts, you’re in luck. It really doesn’t matter what type of nut that you’re eating, almost all of them are going to be good for your brain health. Almonds, macadamias are two of the most prominent nuts for brain health, with walnuts being the top of the group. That’s because walnuts contain the most antioxidants and anti-inflammatory properties. Sure, nuts might be a bit high on the calorie count, but if you’re measuring carefully and restricting yourself, you’ll get the maximum benefit.
4. Get Plenty of Fiber
Many of us have heard all about fiber and its benefits in recent history, and there’s a good reason for that. Now, studies are showing that fiber is also a key aspect for brain power. In Japan, Professor Kazumasa Yamagishi began a study in the 1980s linking the two. “One possibility is that soluble fiber regulates the composition of gut bacteria,” he said. “This composition may affect neuroinflammation, which plays a role in the onset of dementia.” Fiber is everywhere in foods now, and even taking supplements goes a long way.
3. Berry Nice
Among the most popular fruits around the world, you’ll find a bevy of berries thanks to their flavor and accessibility. Major studies have shown that berries are also the fruits that are tops for brain function. According to doctors Barbara Shukitt-Hale and Marshall G. Miller, those that were eating blueberries, strawberries and more saw a much lower rate of Alzheimer’s disease and mental decline with aging thanks to the antioxidants that eliminated free radicals. Researchers are now focusing on which berry is the best of the bunch.
2. Alcohol (But Only a Little)
Alcohol, as you can probably guess, is not great for brain health. It’s a depressant that you can develop a dependency toward. Because of this, you don’t want to be drinking too much, but one glass of wine or beer a day can be great for your brain health. This amount has been linked to lower risks of stroke and Parkinson’s disease while also improving brain cognition later in life. We can’t stress this enough, though, always in moderation.
1. The Best Fatty Acid
Omega-3 fatty acids were once considered a trendy nutrient, but are now one of the pillars for good overall health. Not only are these fatty acids suggested for your heart health, but also your brain. That’s because omega-3s are great for improving blood flow and help cognition, memory and lowered risk of dementia. Of course, many types of fish are high in omega-3s, as well as chia seeds yogurt and nuts.