Whatever you eat or drink, affects your body. From bone density to your memory, everything is supported by what you consume. Your brain health especially depends upon what you eat.
There are two types of diets that are known for boosting brain health and reduces the risk of Dementia:
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The Mediterranean Diet-
- Consists of fruits, vegetables, seafood, olive oil, nuts, seeds, beans, legumes and whole grains.
- Limited consumption of red meats, processed foods, refined grains and oils and high sugar foods.
- It also includes poultry, eggs, dairy, and red wine.
- This diet helps in improving heart health, aiding in weight management, and supporting brain function.
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DASH Diet-
- It is similar to the Mediterranean diet but with a slightly different serving suggestion.
- For example, stopping sodium intake at 1,500 milligrams and allowing for more lean meats.
- Both of these diets have almost the same health benefits.
- It aims to stop Hypertension and was specifically developed to help lower BP without meditation.
So here are some nutrients rich food that will keep your brain in tip-top shape –
1. Green Leafy Vegetables
It includes broccoli and Brussels sprouts which help reduce homocysteine levels. It also helps in reducing the risk of Alzheimer’s disease, caused by an amino acid linked to brain atrophy.
For example, try Parmesan Kale Salad.
2. Coffee or Tea
Green tea specifically and coffee, both contain caffeine. It improves cognitive function. Moreover, it aids with short term memory boosts. Just keep in mind – not to add too much sugar to your drink.
For example, try Lightened-Up Mocha Latte.
3. Poultry
All the poultry items, be it chicken or turkey contains protein, choline and iron which supports cognitive function.
A study revealed that eating lean meat low in saturated fats, like poultry, over red or processed meats keep your cholesterol at a heart-healthy level.
For example, try Spice-Roasted Chicken with Caramelized Carrots and Shallots.
4. Citrus
Citrus fruits or juices have lots of antioxidant properties which studies show can improve blood flow to the brain.
This would also improve cognitive function in return.
As for old people, consuming citrus can reduce the possibility to develop dementia by 23%.
For example, try Red Citrus Salad
4. Fatty Fish
It contains Omega-3 fatty acids which lowers the risk of Alzheimer’s disease due to its anti-inflammatory properties.
For example, try Seared Salmon with Spiced Sweet Potatoes.
5. Nuts
They are packed with polyphenols, which reduces the risk of dementia. Walnuts especially is a nutritious option. They are rich in ALA omega-3 fatty acids, which are especially good for brain function.
For example, try Blueberry-and-Mixed Nut Parfait.
