To keep your brain functioning at its best, you need to consume a mix of vitamins, minerals and essential nutrients. But how do you do that? Let’s get into some specifics — what exactly should you eat?
Proteins
Neurotransmitters are the chemicals in your brain that allow communication between cells. They are made up of a number of components including amino acids, protein’s building blocks. Eating foods high in protein helps you maintain a healthy balance of neurotransmitters. When neurotransmitter levels are low, you could experience a number of difficulties. These include poor concentration, low mood, inability to concentrate and difficulty sleeping. Poultry, meat, fish, dairy and eggs are all good sources of protein.
Antioxidants
With age, the nerve cells in your brain become susceptible to damage by destructive compounds known as free radicals. These unstable molecules of oxygen exist freely throughout your body. They’re also found in the environment in the forms of pollution, smoke and ultraviolet radiation. Antioxidants in nutrients such as selenium, beta-carotene and Vitamin C help protect your body from the damage done by free radicals. Eat foods like blueberries, dark chocolate, coffee, pecans, artichoke, cranberries and kidney beans to be sure you get sufficient antioxidants in your diet.
Omega-3 Fatty Acids
As we age our brains encounter additional inflammation. We lose nerve cells and blood supply begins to decline. All of these issues, combined with fewer neurotransmitters, reduce the efficiency of cell communication. Omega-3 fatty acids help to improve brain cell communication by restoring the efficiency of electrical signaling between neurons. Omega-3s also work to reduce inflammation and may help keep memory loss at bay. Oily fish like salmon and trout are full of these fatty acids. Other foods which contain them include eggs, walnuts and leafy greens, and oils including krill, flaxseed, chia and cod liver.
Complex Carbohydrates
Your brain cells can’t store energy. Instead they must receive a constant supply of glucose. This is best obtained from complex carbohydrates in foods like vegetables and fruits. They keep blood sugar levels stable and provide the fuel needed to move nutrient-rich blood to the brain. Whole wheat can be problematic for brain health, as it causes blood glucose levels to rise quickly. Blood sugar spikes are believed to contribute to the onset of Alzheimer’s disease.
Now that you know some of the best nutrients for your brain, you can make wiser choices regarding your food intake. Try adding some of your favorites from these categories as you work to improve your overall brain health.
