Ever had those days when you just can’t seem to concentrate?
There’s no magic pill to bring us back to the height of our cognitive powers, but according to research, there are some foods that have been shown to improve brain function, protect against age-associated cognitive decline and encourage focus and clarity. Our brain requires nutrients just like your heart, lungs or muscles. Every organ in our body is dependent on blood flow so it’s important to promote good flow to our organs, including our brain. Our brain is dependent on glucose for fuel, but it doesn’t store the glucose, so it needs a steady stream for energy.
But which foods are particularly important to keep our grey matter happy?
- Essential fatty acids – omega 3 and omega 6 cannot be made by the body and must be obtained through diet. Try replacing a beef entrée with fish for at least one meal a week. Add walnuts to your oatmeal in the morning, or have almonds as your afternoon snack.
- Vitamin B6, B12 and folic acid help prevent brain shrinkage. Best sources of vitamin B6 and B12 are protein-rich foods like meat, chicken, fish, eggs, pork and soybeans. Your best bet for sources of folic acid are leafy vegetables, orange juice, avocado, beets, broccoli, wheat germ and some fortified cereals.
- Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin is blackcurrants.
- Zinc is vital for enhancing memory and thinking skills. Just a handful of pumpkin seeds a day is all you need to get your recommended daily dose.
- Vitamin E helps to prevent cognitive decline. Sources of Vitamin E are avocado, nuts and dark green leafy vegetables such as kale, collard greens, spinach, and broccoli.
- Berries – blueberries, strawberries, and acai berries help preserve the brain’s natural “housekeeper” mechanism which rid the body of toxic proteins associated with age-related memory loss.
- Water – when a person becomes dehydrated, their brain tissue actually shrinks and this affects cognitive function. Dehydration can impair short-term memory, focus and decision making.
The ability to concentrate and focus comes from the adequate, steady supply of energy to the brain. Our bodies need many different vitamins and minerals to function properly and they also offer us protection against a host of ailments. We can get most of the vitamins and minerals our bodies need daily by choosing the right foods and eating a wide variety of them.
Eating well is good for your mental as well as your physical health and eating fruits and vegetables every day is key to optimal health. Supplements should be used to fill gaps, not replace a healthy diet.
You should fill gaps if:
- Your diet doesn’t have 5–9 servings of fruits and vegetables every day.
- You get 5–9 servings, but don’t eat a wide variety to ensure full health benefits.
- You often don’t have time to make nutritionally complete meals.
“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” – B.K.S. Iyengar
“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.” ― Thomas A. Edison
“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” – Spanish Proverb
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Educate . Empower . Encourage
Helping you thrive, not just survive!!
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