Nutrition improves your health in a variety of ways, including your mental health. Three important nutrients not only have been shown to maintain normal brain processes, but have also been shown to increase memory, protect against damage, and help prevent age-related decline in brain function. It is time to eat up to rev up that brain power!
The first nutrient to help with boosting your brain is omega-3 fatty acids, specifically DHA. Omega-3s are critical in brain development in all ages, as they are the building blocks for the brain. They are taken up in preference opposed to other fatty acids in the brain. So where can you find omega-3s? This nutrient is available in most fatty fish and seafood and also found in nuts, eggs, and seeds.
The second brain-boosting nutrient is Vitamin E, which is an antioxidant. Antioxidants help in protecting cells from oxidative damage. This helps protect our brains from mental decline as we continuously age. It has also been shown to play a role in increasing blood flow to the brain. Incorporate Vitamin E into your diet by consuming oils, avocados, seeds, and leafy vegetables.
The last component to integrate is anthocyanin. Anthocyanin is a type of flavonoid that is composed of powerful compounds to help improve cognitive function and, in the process, helps prevent other diseases as well. Anthocyanin has enhanced memory and prevented mental decline due to age in numerous studies. It does this by inhibiting neuroinflammation, activates signaling through the brain, and increases blood flow. Anthocyanin can be found in plant foods that contain blue/purple pigment, such as berries, eggplant and red cabbage.
Now it’s time to incorporate all of these nutrients into your diet with two delicious recipes. Click on the recipes below!