Healthy Eating Tips For A Fit, Sharp Brain

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Healthy and balanced eating is on most people’s New Year’s resolution list. However, not many people fully understand what it means. It’s not all about losing weight and getting ripped! In this post, we are going to focus on healthy eating for brain health and function.

The brain controls all of the biological functions of the body and it never stops working until the moment we die. For it to be able to do such an amazing task successfully, it needs a lot of nutrients on a constant basis.

What you eat can have a huge impact on your concentration, decision making, learning, memory, mood and general mental well-being. Making some changes to your diet can help you reduce mental fatigue and brain fog, and achieve a lot more every day.

There are foods that have a positive effect on your brain and others that cause harm to brain cells and functions. Science has shown that certain foods can contribute to the development and worsening of mental disorders like dementia, ADHD and depression.

You can think about it as putting a bad quality oil into your car. Very shortly you will start having problems with it; it won’t perform as well as it used to, and it can eventually damage the engine.

On the other hand, there are numerous brain-healthy foods that provide nutrients the brain needs to function properly. Below is a shortlist of some of the top foods and nutrients that promote a sharper brain:

Berries, cherries, red cabbage, and eggplant contain anthocyanins; compounds that destroy free radicals responsible for damage to body and brain cells. Studies show that berries can help reduce memory decline and keep your brain sharp.

Salmon and other fatty fish are full of omega-3; a healthy fatty acid that is highly beneficial for your body and brain. People whose diet is rich in omega-3 show better mental capacity and a reduced risk for neurodegenerative diseases. Fish is also rich in phosphorus; a mineral that is important for proper cognitive function.

Potassium improves oxygen flow in the brain and promotes mental clarity. You can easily find this mineral in many fruits and vegetables including tomatoes, beet greens, white beans, apricots, bananas, carrots, and oranges.

Iron also plays a role in carrying oxygen to the brain, and a deficiency in this important mineral can have a negative effect on brain function. Iron is present in high amounts in red meat, seafood, raisins, spinach and other leafy greens, legumes, peanuts, pumpkin seeds, and other seeds and nuts.

Choline is an important nutrient for the brain as it is used to produce acetylcholine; a neurotransmitter that has a role in memory and other cognitive functions. There is some evidence that choline may help fight Alzheimer’s disease. Choline can be found in red and white meats, eggs, seafood, beans, and other foods.

As you can see, it is not hard to feed your brain “the good stuff”. These nutritious foods are easily accessible at every grocery shop. If you think you don’t have time to plan your meals ahead of time, stick to these rules:

  • Snack on vegetables and fruits throughout the day.
  • Add some nuts and seeds to your meals.
  • Have a fresh green salad with every dinner.
  • Eat fish and other lean meats a few times a week.
  • Drink plenty of water.

Nootropic Supplements May Help

You may also look into taking certain nutritional supplements that support brain function, and although supplements are not a substitute for a well-balanced diet, they may provide some additional health benefits. In fact, there is a whole category of nutritional supplements dedicated to brain enhancement and these are often called nootropics or brain enhancers.

Nootropics come in different types and forms including vitamin and mineral formulas, herbal formulas, and formulations of different medicinal substances and extracts that are believed to improve cognitive performance.

For example, panax ginseng, ashwagandha, and bacopa monnieri are common herbal nootropics that seem to positively affect brain health and cognitive capacity. Take a look at Morris on Health if you are interested in more information about specific nootropics and their potential benefits.

Exercise Daily and Sleep Well!

In addition to diet and dietary supplements, it is also important to exercise regularly and have a good night’s sleep to help your brain stay fit and strong.

Studies show a link between exercise and brain function. The more physically active you are, the better your cognitive function, and the less risk you’ll have for developing dementia and other mental disorders.

Finally, don’t forget to get a good night’s sleep for 7-8 hours! Sleep isn’t just important for physical health, the National Institutes of Health website reports that sleep also helps restore brain energy and clear brain tissue from different toxins that accumulate while you are awake.

Follow the tips given in this article and you may be on your way to becoming a smarter person!

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