Brain health is affected by the quality of nutrition you consume. The health of your brain affects everything you do, including how well your memory works. Foods high in refined sugars and carbohydrates contribute to inflammation and poor brain function in comparison to foods rich in vitamins, minerals, fiber and healthy carbohydrates. You can help your brain function by choosing a brain-healthy diet.
Omega-3 Fatty Acids and Choline
Fish may be able to improve the health of the brain. Fish, especially cold-water fish, contain high levels of omega-3 fatty acids and choline, both of which are linked to improved brain function. Choline is an essential nutrient that has shown positive effects on memory. Choline is needed to form acetylcholine, a neurotransmitter involved in memory. Without adequate choline, acetylcholine cannot perform its job. Omega-3 fatty acids are used for cell membrane structure and stability, and they improve communication between cells, which helps to improve memory.
Low Fat and Cholesterol
A diet low in saturated fat and cholesterol is ideal for improving brain function and memory. Diets high in saturated fat and cholesterol tend to clog the arteries and are associated with higher rates of Alzheimer's disease. Foods to limit include fried foods, whole-fat dairy products such as milk and cheese, red meat and butter. Instead, substitute with foods high in unsaturated fats such as nuts, seeds, beans, fish, olives and avocados.
Protective Foods
Foods that help to protect brain cells improve brain health by improving and maintaining memory. Protective foods include foods rich in antioxidants, which prevent damage to healthy brain cells. Foods high in antioxidants include green leafy vegetables such as kale, spinach, Brussels sprouts and broccoli. Other fruits and vegetables to include are blueberries, strawberries, raspberries, plums, oranges, grapes, cherries, beets, onion and eggplant.
Coenzyme Q10
Coenzyme Q10 is a nutrient present in the mitochondria of most every cell. It is responsible for assisting with energy production as well as acting as an antioxidant. CoQ10 has shown specific effects with protection of brain function. A study published in the October 2002 "Archives of Neurology" assessed the effects of CoQ10 supplementation on patients with Parkinson's disease and found that supplementation was effective in slowing the progressive deterioration that commonly occurs in Parkinson's.
