Friday 31 December 2021

Nutrition for Brain Health


You are already known that eating healthy is good for physical health, have you also considered its impacts on your mental wellbeing? Good nutrition helps maintain or improve brain health. Making healthy food choices keep the brain healthy hence, help decrease the risk of developing neurological problems later in life.

Brain is the power house of the body, it works 24/7 even while asleep. This means the brain requires a constant supply of fuel. The fuel comes from the foods you eat- what is in the fuel makes the difference. Like any other part, brain functions best with good food. An adequate diet (loaded with micronutrients and antioxidants) nourishes the brain and protects it from oxidative stress of free radicals which could lead to brain damage.

Similarly, eating refined foods which are high in sugar, saturated fats can harm the brain because the brain has little ability to eliminate the wastes thus, impairing its normal functioning.

Foods for healthy functioning of the brain

  • Fish: about 60% of the brain is made up of fat, and half of that fat is omega-3 fatty acid. The brain uses omega-3 to build brain and nerve cells and helps in learning and memory. it also helps with mental decline and Alzheimer disease.

  •  Nuts: are source of healthful fats and proteins, antioxidants and vitamin E. As one ages, oxidative stress sets in, vitamin E helps support brain health in older adults, improved cognition and reduce the risk of Alzheimer disease. The nuts with the highest health benefits are almonds, walnuts and hazelnuts.

  • Fruits and vegetables: vitamins especially vitamin C are a powerful antioxidant that help fight off the free radicals that can damage brain cells. Excellent sources of vitamin C are citrus fruits, guava, bell pepper, tomatoes and strawberries. Foods rich in antioxidants helps reduce the risk of developing cognitive impairment.
  •  Eggs: are excellent source of healthy nutrients tied to brain health, including choline, folate, vitamins B6 and B12. Choline is deficient in many people’s diet. Eating eggs is an easy way to get choline.

There is no single magic food that one must eat for brain health, a variety of nutrients should be included in the diet for optimal benefits and brain health


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