Well-being benefits both your emotional and physical health. But, in order to keep your grey matter happy and safe, what foods are especially important?
1. Oily Fish
Since essential fatty acids (EFAs) are not produced by the body, they must be ingested via food. The most powerful omega-3 fats, EPA and DHA, are found naturally in oily fish. Flaxseed, soya beans, pumpkin seeds, walnuts, and their oils are all good plant sources. These fats are important for brain function, heart health, joint health, and overall health. While research is still in its early stages, there is some evidence that eating enough omega-3 fats in your diet can make you feel better.
There is strong evidence that lycopene, a powerful antioxidant found in tomatoes, can help protect cells from the type of free radical damage that occurs in dementia, especially Alzheimer's disease.
Certain B vitamins, such as B6, B12, and folic acid, are known to lower homocysteine levels in the blood. Homocysteine levels above a certain threshold are linked to an increased risk of stroke, cognitive decline, and Alzheimer's disease. After two years of intervention with elevated doses of B6, B12, and folic acid, a group of elderly patients with moderate cognitive disability showed substantially less brain shrinkage than a subset provided placebo therapy.
The brain, like everything else in your body, needs energy to function. The ability to concentrate and focus is dependent on a constant supply of energy (in the form of glucose) to the brain in our blood. Choose wholegrains with a low GI, which means they release energy steadily into the bloodstream, allowing you to stay mentally alert during the day. Too little healthy carbohydrates, such as wholegrains, can cause irritability and brain fog.
Vitamin C has long been thought to improve mental agility, and some evidence indicates that a deficiency may be a risk factor for age-related brain degeneration, such as dementia and Alzheimer's disease. In addition, recent research suggests that vitamin C can be beneficial in the treatment of anxiety and stress. Blackcurrants are one of the best sources of this essential vitamin. Red peppers, citrus fruits like tomatoes, and broccoli are among the others.
Seeds from pumpkins
Pumpkin seeds are higher in zinc than many other seeds, making them a good source of this important mineral for memory and thought. They're also high in magnesium, B vitamins, and tryptophan, a precursor to serotonin, a mood-boosting chemical. Beef, oysters, chickpeas, and nuts like cashews and almonds are all good sources of protein.
Sage is number seven.
Sage has a long history of being used to improve memory and concentration. While most studies concentrate on sage as an essential oil, fresh sage can be beneficial to your diet as well. To preserve the beneficial oils, add at the end of the cooking process.
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