World Mental Health Day 2021: Whether you want to optimize your nutrition during the exam season or stay sharp in your next work meeting, paying attention to your diet can be really beneficial. Although there is no single ‘brain food’ to protect against age-related disorders such as Alzheimer’s or dementia, thinking carefully about what you eat gives you the best chance of getting the nutrients you need for cognitive health and mood. Get. Eating a healthy, balanced diet, which includes these 5 daily brain-boosting foods, can help keep your memory, concentration and focus as sharp as possible. We talked about this article with Dr. Smriti Chaturvedi. Know what he said.
These foods are helpful in keeping the mind healthy:
1. Green leafy vegetables:
Leafy greens like kale, spinach, collards and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate and beta-carotene. Research shows that these plant-based foods can help slow cognitive decline.
2. Fatty Fish:
Fatty fish are rich sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to low blood levels of beta-amyloid – the protein that forms harmful clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna and pollack. If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseed, avocado, and walnuts.
Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. Some of the antioxidants in blueberries are deposited in the brain and help improve communication between brain cells.
If coffee is the highlight of your morning, you’ll be happy to know that it’s good for you. The two main components in coffee – caffeine and antioxidants – may help support brain health. The caffeine found in coffee has many positive effects on the brain. Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy. Caffeine may also boost some of your “feel-good” neurotransmitters such as dopamine. could
Research has shown that eating nuts can improve heart-health markers, and having a healthy heart is linked to a healthy brain. One study found that regular consumption of nuts was associated with a lower risk of cognitive decline in older adults. can be added. While all nuts are good for your brain, walnuts can have an added edge, as they also provide anti-inflammatory omega-3 fatty acids.
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(This article is based on conversation with Dr. Smriti Chaturvedi (Dietician, Masterstroke Wellness).)