Feed your head. Your brain that is. At just three pounds, your brain is the control center for your entire body. It houses your personality and all your memories. Your brain is also in charge of keeping your heart beating and your lungs breathing. Protecting your brain as you get older is important to having a healthy and fulfilling life. What you eat and drink plays a large role in how well it functions.
Sometimes your brain craves salty or sweet or weird. Chips. Ice cream. Nutella and barbecue chips. What you crave is usually not what your body or your brain needs. Maintaining a good balance between those cravings and healthy snacks is critical to your cognitive health. Here are few to start:
- Fatty fish
The brain is 60% fat and just over half of that fat is comprised of omega-3 fatty acids. Salmon, trout, albacore tuna and sardines are all rich in omega-3 fatty acids. Your brain uses omega-3s to build brain and nerve cells. These fats are also vital for learning and memory and may also slow age-related mental decline. - Blueberries
These delicious berries are full of anthocyanins which have powerful anti-inflammatory and anti-oxidant effects. Antioxidants combat the effects of oxidative stress and inflammation that contribute to brain aging and neurodegenerative diseases. Some studies have found antioxidants from blueberries help improve communication between brain cells. - Nuts
Several nutrients as antioxidants, vitamin E and healthy fats can be found in nuts. Vitamin E in particular protects cells against free-radical damage to help slow mental decline. Walnuts are especially good for the brain as they also contain omega-3s an essential nutrient for brain health. - Dark Chocolate
Defined as a cocoa content of 70% or more. Dark chocolate contains flavonoids, caffeine, and antioxidants, all brain-boosting compounds. Flavonoids have been shown to enhance memory and slow age-related mental decline. Multiple studies suggest that eating dark chocolate can boost both memory and mood. - Coffee
Caffeine can help boost alertness and mood. Drinking coffee over a long period of time is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. However, drinking too much coffee or consuming it too close to bedtime can negatively impact your sleep. - Green Tea
Like coffee, green tea contains caffeine which can boost brain function and improve alertness, memory, and focus. It is also rich in L-theanine, an amino-acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA. This reduces anxiety and promotes relaxation in the mind and body.
There are so many options when it comes to eating for cognitive health. Look for foods high in omega-3s and antioxidants (deep colored berries, pumpkin seeds, broccoli…). And don’t forget to limit the foods that can hurt your brain, such as sugar-sweetened drinks, refined carbohydrates, and excessive sodium. So feed your head and feed it well. Those three pounds manage every physical and mental aspect of your body.
