Food and cognitive function
- Dietitian.Lauren Hmede
- Jan 26, 2019
- 2 min read
The best strategy to improve overall wellness is to follow healthy eating pattern and include lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and chose healthy fats, such as olive oil or canola, rather than saturated fats.
Food that mainly boost and improve brain function are reach in healthful components like omega-3 fatty acids, B vitamins, and antioxidants. Try to incorporate many of these foods into a healthy diet on a regular basis can improve the health of your brain, which could translate into better mental function.
Food that protect heart and vessels from damage are the same that boost brain.
Green, leafy vegetables: Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. They have been linked with slow decline in cognitive function.
Fatty fish. Fatty fish are rich in omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid; the protein that forms damaging clumps in the brains of people with Alzheimer's disease.
Aim to consume two-three servings of fish per day and choose low mercury choices like salmon, cod, canned light tuna, and Pollack. If you don’t like fish consult your doctor for omega-3 supplementation or add varieties of plant-based sources like flaxseeds, avocados, and walnuts.
Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. A study has been shown that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
Tea and coffee: The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. A study has been shown that higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research.
Walnuts. They are excellent source of healthy fat that improve memory. In addition, walnuts are high in alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That's good for both the heart and brain.
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