Good brain health is the foundation of a fulfilling life at every phase. It impacts studies, relationships, education, career, and all the aspects of life. Thus, the brain requires special care and nutritious superfoods play a major role. These superfoods are a powerhouse of nutrients that enhance cognitive function and protect mental well-being and many aspects. Ekta Singhwal, a dietician, talked about these foods in an interview with The Indian Express. Ekta Singhwal works at the Ujala Cygnus Group of Hospitals.
1. Blueberries: Blueberries are rich in antioxidants, particularly flavonoids. They have been associated with improved memory and cognitive performance. They also help reduce oxidative stress.
2. Fatty Fish (Salmon)– Fatty Fish are one of the major sources of omega-3 fatty acids, essential for brain health. They support brain structure and function and promote cognitive well-being.
3. Broccoli: Broccoli contains antioxidants and vitamin K. It also supports healthy brain function. It also contains a chemical known as sulforaphane that helps in improving cognitive performance.
4. Turmeric: The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant benefits. It may cross the blood-brain barrier, potentially aiding in the prevention of neurodegenerative diseases.
5. Nuts and seeds– They contribute to the overall brain health. Nuts are a great source of omega-3 fatty acids and help in improving memory.
Ekta Singhwal strategised the diet plans according to these categories-
1. Omega 3 Fatty Acids– Fatty fish (salmon, trout), flaxseeds, chia seeds, and walnuts are good sources of Omega 3 Fatty Acids. Omega-3s are important for the smooth functioning of the brain and have been associated with cognitive benefits.
2. Antioxidant-rich foods– Antioxidants help in shielding the brain from oxidative stress. Oxidative stress represents a major factor that promotes neuronal degeneration. It leads to cognitive decline and other mental health ailments. Berries, Dark leafy greens, and colourful vegetables are the powerhouses of antioxidants.
3. Whole Grains– Whole grains, such as oats, barley, and quinoa are rich in many of the B vitamins. These vitamins work to reduce inflammation of the brain. They also potentially preserve your memory. Whole grains also provide a steady supply of energy to the brain.
4. Lean Proteins– Poultry, eggs, tofu, and legumes are the powerhouses of lean proteins. They provide amino acids that are the building blocks for the neurotransmitters. Amino acids help in better communication between the brain cells.
Comments
0 comment