Maintaining a well-balanced diet is important for a healthy brain function. Your brain is responsible for cognitive processes such as abstract or concrete thinking, making decisions, normal behavior and concentration. Disorders of the brain can lead to poor school performance, memory problems, poor behaviors, depression or diseases such as dementia or Parkinson's disease. You can help support and maintain a healthy brain function by making good nutritional choices.
Foods Rich In Omega-3 Fats
Omega-3 fatty acids are essential fats that your body requires, but cannot produce. Therefore, you must obtain these fats from your diet. According to the University of Maryland Medical Center, omega-3 fats are abundant in the brain and appear to play an important role in maintaining a healthy brain performance and memory. You can find these fats in fish including salmon, herring, mackerel, tuna and sardines. Other good sources include walnuts, flaxseeds, flaxseed oil, and hemp seeds.
Foods Rich In B Vitamins
A study in the 2010 edition of " Nutrition Reviews" says that deficiencies in B vitamins, specifically folate, B12 and B6, are linked to poor brain function such as congenital defects, psychological dysfunction, and neurological dysfunction in the elderly. According to this study, it is important that vitamin B levels are safely increased in the elderly population. The B vitamins are available in a supplement form. In addition, you can find folate and vitamin B6 in dark leafy greens, whole grains, nuts, seeds and fortified breads and cereals. You can find vitamin B12 in animal proteins including poultry, meat, fish, eggs and dairy products.
Foods Rich In Iron
Iron is an important mineral needed for proper brain function in your body. Iron aids in the formation of red blood cells that carry blood, oxygen and nutrients to your organs and brain. This allows these important structures to work properly. According to the Linus Pauling Institute, some research has shown that children with iron deficiency anemia, a condition characterized fatigue and poor concentration, can display poor thinking development, poor school performance, and other behavioral problems. You can find iron in a supplement and in foods. Good choices include red meat, poultry, egg yolks, fish, dark leafy greens, and almonds.
Foods Rich In Antioxidants
Foods rich in antioxidants may play a role in healthy brain function, particularly for dementia. Dementia refers to the loss of normal brain function due to destroyed brain cells. According to the University of Maryland Medical Center, antioxidants may help reduce your risk of developing dementia and slowing the progressive nature of this disorder. Antioxidants are substances that protect your body from harmful agents that cause infection, illness and cellular damage. The University of Maryland Medical Center says that research has shown vitamin E, an antioxidant, combined with the drug donepezil may reduce declining brain function in people with Alzheimer's disease. You can find vitamin E in supplement form or in foods such as olive oil, almonds, nut butters, spinach and avocado. Other sources of antioxidants include blueberries, cherries, peppers, broccoli and kale.
