Berries always make the top 10 on the lists, and not just for the brain. Most often mentioned is the blueberry, though the acai berries and strawberries are considered excellent as well. Blueberries especially are high in flavanoids which improve and strengthen connections in the brain.
As we age, our brain's natural ability to maintain itself weakens. It tends to lose its ability to destroy toxins that affect the memory. Research reported at the National Meeting of the American Chemical Society in Boston, found that berries may halt cognitive decline seen with aging by saving what they call the brain's 'housekeeper mechanism.' With the mechanism working effectively, it stops the decline.
Blueberries are also found to measurably improve learning capacity and dexterity. Plus their benefit exists whether eaten fresh, frozen, or dried. A cup a day is recommended for brain health.
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It's a work in progress for me. I do try to eat healthier these days, though I also love to bake! Do you a similar problem?
Wild salmon is also in all the top lists. Salmon is rich in omega-3 fatty acids, which are important to a healthy heart as well as brain function. Other deep water fish such as halibut, mackerel, tuna, and trout are good as well. Other oily fish such as sardines and herring also offer the omega-3 benefits.
Besides being recommended for aiding 'good' cholesterol, omega-3s also contain anti-inflammatory substances. Omegas are also good for maintaining healthy brain cells and neurotransmitters. It is recommended that you eat one of these fish two or three times a week.
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Walnuts are excellent for omega 3s and antioxidants, as are almonds, hazelnuts, and pecans. Peanut butter is as well. The fats the contain are considered healthy fats.
Nuts and seeds both are high in vitamin E as well, which is believed to keep the brain functioning properly. Good levels of vitamin E often mean less decline in your brain as you age. They don't have to be raw roasted is fine too, but you may want to buy the unsalted variety if sodium is an issue.
Flax whether in seed or oil contains alpha-linolenic acid (or ALA) fat. ALA assists in repairing damage in brain and nerve tissue, and improving the performance of your cerebral cortex, the area responsible for taste and touch.
Health fats and oils including olive oil, nut and fish oils, and flaxseed contain the same mono-unsaturated omega-3 and omega-9 fats that we see in avocados. Very heart healthy, which again means better blood flow to the brain too. A quarter of our daily calories should be healthy fats.
Just an ounce a day is suggested.
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Avocado is often included in the healthy fat category on the top foods lists. Because it is a 'monounsaturated' fat that aids in blood flow, it is recommended for the heart as well as the brain. It's an excellent source of the antioxidants, vitamin E, and also high in vitamin C. Both vitamins are considered good for lowering the risk of Alzheimer's and dementia.
Avocados assist in lowering blood pressure too. Since that can be part of the cause of decline in memory, a lower blood pressure may promote better brain health. Because of the calorie content, they should be eaten in moderate servings.
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Beets are another vegetable that can be served hot, cold, pickled, baked and still provide excellent nutrient value. Their natural nitrate content is great for your brain, no matter how they are served. This enables and helps with fresh blood flow to the brain. That means better performance.
The Alzheimer's Association suggests other dark skinned fruits and veggies work as well, such as eggplant, red bell pepper, plums, raisins, and cherries, providing protection to the brain.
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Ours bodies like oats and whole grains for a healthy form of glucose. So many diets and doctors suggest a bowl of oatmeal for breakfast to provide a steady flow of glucose. It not helps keep you fueled up all morning, unlike something like candy that can cause a fast dip. Plus oatmeal is filling and satisfying as well.
Whole grain bread, oatmeal, and brown rice can reduce the risk for heart disease. Since the entire body is dependent on blood flow from the heart, its health aids in maintaining the entire organ system, including the brain.