Your brain, like every other organ in your body, needs certain nutrients to function smoothly. Keep yours in top shape with these sources of omega-3 fats, antioxidants and vitamins.
Go nuts for your brain. The high amounts of omega-3 fatty acids in walnuts are needed for many functions of the brain, including concentration, memory and comprehension speed. Research has shown that a diet lacking in omega-3 fats may raise the risk of cognitive decline and dementia. Walnuts are also a good source of antioxidants as well as manganese and copper, all of which can contribute to brain function. To get the benefits, nosh an ounce of walnuts (12-14 halves) daily.
Strawberries and blueberries
Research suggests that regular intake of strawberries and blueberries may have a beneficial effect on the brain. More research is needed, but it’s likely that antioxidants and other compounds in the berries help reduce inflammation and help prevent cognitive decline. Plus, both berries are high in phytonutrients that have many other benefits to the body. Don’t fret if you’re not eating fresh; frozen should give you the same benefits.
Fish are one of the best sources of omega-3 fatty acids, especially oily fish such as wild salmon, albacore tuna and sardines. And when you opt for fish instead of other meats high in fat and saturated fat, you may be further benefiting your brain. Some research has suggested that diets lower in saturated fat and higher in unsaturated fat, like the Mediterranean diet, may be beneficial to brain health. In fact, the Mediterranean diet as a whole has also been studied for its potential to lower the risk of cognitive decline.
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