Brain power through nutrition
The food you eat will impact your brain health. “Getting a good variety of food every day is important for making sure we get the nutrients we need to help keep our brains healthy and functioning at an optimal level,” says Bethany Farmer, clinical nutritionist with Norton Neuroscience Institute. “There are four very important nutrients that can contribute to brain health: omega-3 fatty acids; B vitamins, especially B12; vitamin D; and antioxidants.”
Bethany educates further on these essential nutrients:
Omega-3 fatty acids: Nuts and fish are great sources of these nutrients that help to reduce inflammation, repair damage to our cells, and improve blood flow. “When blood flows well, the brain works the best,” Bethany says.
B vitamins: These help to produce energy in our body, which aids in brain function. Whole grains, beans, legumes, and lean meats such as chicken are great sources of B vitamins.
Vitamin D: “As we age, our ability to synthesize vitamin D decreases naturally, so we need to find ways to get it,” Bethany says. Eggs and low-fat dairy can provide vitamin D, as can sitting outside with exposure to the sun for at least 20 minutes.
Antioxidants are found in brightly colored fruits and vegetables. They are important because they help reduce inflammation throughout the body. “Spinach and tomatoes are two of the highest-antioxidant foods,” Bethany says. “Other good food sources include green tea, coffee, turmeric, dark chocolate, and red wine.”
Intentionally including these nutrient-rich foods in your diet can significantly contribute to brain health. Equally important is limiting the foods that cause damage, such as sugar and saturated fats, Bethany says. Beware of sugar substitutes as well. “People think, ‘It’s a substitute, so I can have it,’ but that is not true,” Bethany says. “[Sugar substitutes] can significantly change the healthy bacteria in your gut and increase inflammation.”
By Tami Pyles
P.S. See the full article here if you missed it.
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