What Kind Of Food Is Good For The Brain?

The brain is the most important organ in the human body. Without a properly functioning brain you would not be able to function. In addition to thinking, the brain also controls rudimentary functions like breathing and heart rate. A diet that includes healthy sources of fat, protein, carbohydrates, vitamins and minerals can help improve your brain function.

Omega-3 Rich Foods

Omega-3 fatty acids appear to be highly concentrated in the brain and play a major role in cognition and behavior. Low levels of omega-3 fatty acids have been linked to mental disorders, such as attention deficit disorder, dyslexia and depression. Increasing your intake of omega-3 rich foods may improve your cognition and memory, according to a 2008 report published in "Nature." Omega-3 rich foods include salmon, tuna, mackerel, sardines, walnuts and flax seed.

Fruits And Vegetables

Fruits and vegetables contain high amounts of antioxidants, including vitamin A and vitamin C. These antioxidants protect brain cells from oxidation and help to prevent cognitive decline in the elderly, according to the report in "Nature." Antioxidant-rich fruits and vegetables include oranges, spinach, broccoli, cantaloupe, strawberries, sweet potatoes and carrots. Flavonoids found in citrus fruits also improves cognition in the elderly.

Lean Sources of Protein

The brain needs a steady supply of amino acids for neurotransmitter production, according to nutrition counselor Debra Burke. High intakes of saturated fat increases cognitive decline in the elderly. High- fat meats are a major source of saturated fat in the diet. Lean sources of protein for brain health include skinless poultry, fish, eggs, lean red meat, pork tenderloin, tofu and legumes. Meat sources of protein also provide adequate amounts of vitamin B12 and choline. Both nutrients help to improve cognition. In addition, the iron found in legumes and meat is critical for brain function at all ages. Iron is involved in the production and function of neurotransmitters and myelin. Iron deficiency in children can have lasting effects on brain function and can impair a child's ability to learn.

Whole Grains

Glucose is the primary source of fuel for the brain. Whole grains contain carbohydrates which metabolizes into glucose. You need to consume at least 50 to 100 g of carbohydrate a day to provide the proper amount of glucose to fuel your brain. In addition to acting as the brain's primary fuel source, whole grains also provide B vitamins and selenium. Adequate intakes of these nutrients also help to maintain and promote cognitive function. Whole grains include whole wheat bread, oatmeal, bulgur, millet, barley, whole grain ready-to-eat cereals and whole grain crackers.

Low-Fat Dairy Foods

The vitamin D found in milk helps to prevent further cognitive decline in the elderly. However, high intakes of calcium, a major nutrient in milk, increases cognitive decline, according to the "Nature" report.