Eating for Brain Health: 5 Foods to Add to Your Diet Today

Brain diseases such as meningitis, multiple sclerosis, stroke, and Alzheimer's disease are common in the United States and around the world, and among their leading causes, a brain-healthy diet goes a long way when it comes to risk reduction.

Everyone from the American Brain Association to the Department of Health and Human Services recommends choosing certain foods to support brain health. Since brain-healthy foods can reduce brain problems and other potential brain diseases, this should be kept in mind when planning your weekly meals

What is a brain-healthy diet?

A meal plan that helps you take control of your health includes a variety of healthy foods. Add color to your plate and think of it as eating a rainbow. Leafy greens, oranges and tomatoes, and even fresh herbs are rich in vitamins, fiber, and minerals. Adding frozen peppers, broccoli, or onions to casseroles and omelets gives them a burst of color and fast, proper nutrition, especially natural foods without artificial additives and unhealthy fertilizers for a mature crop.

As reported in the studies, these studies have identified two types of foods that are most dangerous for the brain, and foods that strengthen them, because the brain works for seven days, seven days, even when we sleep. . . . Therefore, it needs a sufficient amount of nutrients rich in important elements such as vitamins, minerals, and antioxidants. These nutrients nourish the brain and keep the mind functioning properly. On the other hand, it has been shown that diets rich in sugar can be harmful to the human body.

Five brain-healthy foods

1. fish

Fish ranks first because it contains a large amount of omega-3 fatty acids, which improve blood flow to the brain. Omega-3 helps the brain to grow and function properly. It is recommended to include 75 to 100 grams of fatty fish such as salmon, tuna, or mackerel in the diet. Fatty fish is more nutritious than most meats and is also good for heart health.

2. Raspberry

Most berries are packed with antioxidants that help the brain fight free radicals. Helps reduce oxidative stress and improve memory and concentration. Regular consumption of strawberries improves communication between neurons and thus prevents certain cognitive diseases such as Alzheimer's and Parkinson's. Fruit can be included in our diet to combat aging and environmental damage.

3. Flax seeds

Omega-3s are found in most non-vegetarian foods, but flaxseeds can be a great choice because they are rich in omega-3s. Flax seeds also contain calcium, which is very necessary for the transmission of impulses in nerve cells.

4. Avocados

Avocados are rich in monounsaturated fatty acids. The human body needs monounsaturated fatty acids to function properly because they help form a protective layer around the brain. It is also necessary to maintain various vitamins that the body needs. Unsaturated fatty acids also protect the brain against infections.

Eggs

Eggs are rich in protein and fat and rich in B vitamins and folic acid. Eggs can easily be included in our diet and are best added to breakfast as they make a great start to the day.

Brain-damaging foods to avoid

1. Trans Fat

Trans fats are found in packaged potato chips, margarine, and hydrogenated vegetable oils. Trans fats have been linked to diseases such as Alzheimer's disease, memory impairment, and small brain size.

2. Sugar

Excess sugar consumption is bad for mental health and brain development. It can hinder brain development in young children. Sugar can increase reaction time in the brain and cause inflammation in brain tissue, but if sugar intake is lower, inflammation can be cured.

3. Processed foods

Processed foods such as bacon, cheese, and refined flour are considered sources of harmful and harmful health effects. Essential nutrients should be included in all foods. And you should try to include several different colors in each meal. It is important to support nutrient metabolism to ensure proper daily nutrition for the body. And before the start of the day, breakfast should be eaten within an hour of waking up, so that the brain is well nourished.

Reduce Alcohol Consumption

Drinking alcohol has a toxic effect on the mind and can lead to memory impairment and brain cell damage.

Methods for activating brain cells

There are several ways to improve the activity of brain cells by performing certain actions that activate the brain cells and maintain their integrity, including:

Playing video games: Interactive video games help develop hand-eye coordination as well as develop and develop visualization and spatial visualization skills.

Improving memory: Working on improving memory helps reduce the risk of Alzheimer's disease.

Learning new words and terms: Learning new words every day helps people understand the world and makes communication easier.

Dictation practice: This exercise helps to strengthen areas of the brain that are directly related to speech.

Reduce stress and increase physical activity: A healthy brain requires good overall health through daily exercises, such as walking four miles a week reduces the incidence of dementia.

Twenty minutes of rest every night: Twenty minutes of sleep is recommended after hard work, as it helps strengthen and activate brain cells and keep them intact.

 Puzzle Solving: Puzzle-solving exercise helps to activate brain cells.

Because the brain has so many functions, it's important that it be nourished with nutrients that will help it function properly and stay healthy. The food we eat plays an important role in the structure and health of our brains.

According to The Telegraph, experts confirm that the most important strategy for improving brain health is eating a healthy diet that includes plenty of fruits, vegetables, legumes, and whole grains.