Food choices to help improve your brain health
Monday, 11 September 2017 | David Watkins
We Are All At Risk
Unfortunately, even in this technological age, when cognitive function begins to decline there is little or nothing of significance in the pharmaceutical inventory that can reverse the situation when the brain begins to fail.
But there are a lot of non-pharmaceutical options that have been validated by scientific research that are worth considering from both the perspective of maintaining and preserving brain function and helping restore memory and other areas of brain activity.
Everybody is at risk of brain degeneration. Statistics show that if you live to age 85 or older, you have a 50% risk of Alzheimer’s, so it obviously makes sense to do everything you can to help maintain a healthy brain.
Your Food Choices Can Make A Difference
Your food choices are one of the most influential variables that relates to the health, vitality, and functionality of your precious brain - and for most of us, those choices are almost always under our control.
Below is a list of 20 foods that can easily be incorporated into most diets to help maintain brain health. They can all help in various ways and are placed here as an alphabetical list and not in any particular order of prominence or effectiveness.
Like fatty fish, almonds have high levels of brain-healthy omega-3 fatty acids and lots of brain-protecting vitamin E.
High in prebiotic fibre to support brain-healthy gut bacteria. Asparagus is also high in anti-inflammatory nutrients and folate.
High in monounsaturated fats to protect brain cells. Avocado oil has also been shown to help maintain healthy blood pressure levels.
Another essential source of brain-protective antioxidants. Blueberries also help to reduce inflammation, which is linked to virtually all brain degenerative disorders.
High in sulfurophane, a chemical that aids in detoxification, reduction of inflammation, and control of damaging free radicals.
6. Coconut Oil
Enhances the ability of the brain’s neurons to use energy and reduces the production of damaging free radicals. Also provides saturated fat, vital for the integrity and function of brain cell membranes.
7. Dandelion Greens
A common cooked side dish in many European counties, they are rich in prebiotic fibre, the specific type of fibre that helps nurture the growth of brain supportive gut bacteria.
8. Dark Chocolate
Rich in polyphenols that may actually boost brain blood flow - but watch the calories!
High in choline, the precursor chemical for acetylcholine, one of the most important neurotransmitters. In addition, eggs contain cholesterol, an important component of brain cell membranes.
More commonly known as Mexican yam, it is high in vitamin B6, folate and vitamin E and is one of the best sources of prebiotic fibre.
An underrated low-carb vegetable that’s rich in vitamins C, K, and A, as well as potassium and iron.
A traditional Korean dish of fermented vegetables, mainly cabbage, and spices that is packed with healthful probiotic bacteria, which promotes brain health.
13. Olive Oil
Rich in polyphenols - powerful antioxidants that help protect the brain.
14. Pumpkin Seeds
A rich source of zinc, a mineral that plays an important role in memory and overall brain function.
15. Red Wine
Rich in polyphenols that may actually boost brain blood flow.
Rich in brain-protective antioxidants along with vitamin K, folate, and lutein.
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to brain cells which occurs in the development of dementia.
Acts to turn on the parts of our DNA that help reduce inflammation. The important role of turmeric in brain health has been described in ancient texts dating back more than 3,000 years.
Rich in a variety of nutrients to support brain health including vitamin E, omega-3 fats, copper, manganese, also contains fibre for brain supportive gut bacteria.
20. Wild Salmon
A great natural source of the omega-3 oil DHA, which plays a pivotal role in maintaining the health of brain cells and helping to stimulate the growth of brain cells in the brain’s memory centre.
Compiled from an original article by Dr. David Perlmutter
About The Author
David Watkins is a long-serving senior member of the management of Tonvara Natural Supplements, a family owned company based in the heart of the Sussex countryside in the UK.