Your brain is responsible for regulating body functions and processing information. Your body would be unable to function properly without help of the brain. As an organ of the central nervous system, your brain controls rudimentary functions like heart rate and breathing. A diet that includes protein, carbohydrates, minerals, vitamins, fat and other healthy sources can improve brain stimulation, reports Sylvia Escott-Stump in "Krauses Food, Nutrition and Diet Therapy."
Vegetables and Fruits
Vegetables and fruits contain powerful antioxidants, including vitamin C and vitamin A. According to "Nature" a publication by the University of California at Los Angeles, these antioxidants help to prevent cognitive decline among the elderly and protect brain cells from oxidation. Antioxidant-rich vegetables and fruits include broccoli, carrots, spinach, oranges, strawberries and cantaloupes. Flavonoids found in citrus fruits, such as grapefruit and oranges, also stimulate brain activity in the elderly.
Omega-3 Foods
Omega-3 fatty acids play a major role in behavior and cognition, as they appear highly concentrated in the brain. Omega-3 deficiency has been linked to mental orders such as depression, dyslexia and attention deficit disorder. In a 2008 publication in "Nature," researchers found that increasing your omega-3 intake may improve your memory and cognition. Omega-3 rich foods include mackerel, sardines, tuna, salmon, flax seed and walnuts.
Whole Grains
Glucose is an important source of fuel for your brain. Whole grain sources metabolize into glucose because they contain carbohydrates. According to "Krauses Food, Nutrition and Diet Therapy," you need to consume at least 100 g of carbohydrates daily for the proper amount of glucose needed to fuel your brain. Whole grains also provide selenium and B vitamins. Regular consumption of these nutrients help promote and maintain cognitive functions. Whole grains include oatmeal, barley, millet, barley, whole wheat bread and whole grain crackers and cereals.
Dairy Foods
Researchers in "Nature" notes that milk, particularly low-fat sources, help to prevent cognitive decline among the elderly. This also includes foods such as low-fat or reduced fat yogurt and milk. However, consuming high amounts of calcium increases cognitive decline. Calcium is a major nutrient in milk products.
References
- The Franklin Institute: The Human Brain: Diet and Menu Topics
- U.S. Department of Agriculture: Boosting Our Knowledge of Brain Food; Rosalie Marion Bliss; November/December 2007
- U.S. Department of Agriculture: First in a Series: Nutrition and Brain Function Food for the Aging Mind
- "Nature"; Brain Foods: The Effects of Nutrients on Brain Function; F. Gomez-Pinilla; 2008
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Psychology Today: What is Good Brain Food?
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