Subscribe to our Newsletter:
Healthy Diet Plans >>  Articles >>  Diet and Wellness

Diet to Increase Your Brain Health

Submitted by Stella Morgan on November 18, 2010

Diet For Brain Health

The brain is one of the important vital organs of the human body without which it would not be possible to live. The heart, lungs and liver are other such organs that fall into this category. The brain is responsible for all the processing that takes place in the human body. Information is sent and received to and from various parts of the body. The brain controls the movements of the body, both voluntary and involuntary.

The brain also operates many automatic processes that take place within the body. The brain is also involved in many basic functions such as the control of the blood circulation system which is an automatic and involuntary process.

The brain is made up of specialized tissue that is designed to operate the various functions of the brain.

The diet for brain health is therefore specific to nutrition required by this organ. Another aspect of the diet for brain fitness is the fact that the brain operates many of its functions using chemicals that are produced around the body and within the brain. Proper nutrition of the brain is essential so that these chemicals can be produced properly.

When this does not happen, certain brain functions may not take place in an efficient manner.

A diet for brain health includes foods that contain lean protein and healthy fats. Various different nutrients required by the brain can also be found in fruits and vegetables.

The reason why these foods are essential is that they contain a whole range of different vitamins and minerals. These may be required in very small quantities in the body, but their importance is still doubtless. 

For non vegetarians, there are certain foods and recipes for brain health that are important. A diet for a healthy brain should contain lean meat and eggs. Lean meat provides plenty of proteins and is also a source for certain vitamins and minerals. Vegetarian people may consume legumes to provide their bodies with the protein that is an essential part of the diet for brain health. Beans are another source of protein that can be accessed by individuals who need protein in their diets.

An important component of the diet for brain health is fat. Fat can be consumed in any diet, but the real issue is the quality of fat consumed. Most individuals tend to consume fast food and junk food that contains saturated fats. These fats are considered to be bad for health. An individual would be best served if these fat sources are cut out of the diet. Instead, individuals may consume other types of fat like omega 3 and the unsaturated fats that one might find in products made from soya beans. Unsaturated fats are useful for cardiac health as well and should be a part of the diet.

Many fruits contain potent anti-oxidants. Anti-oxidants are known to help preserve cognitive function and it may help prevent or slow down brain degeneration. Juices and fruits that are rich in anti-oxidants must be consumed by all individuals seeking good brain health.

There are several foods that stimulate brain activity and help maintain a robust immunity. Though it is essential to include foods that enhance concentration and memory, it is important to follow a healthy lifestyle alongside any dietary regulation. Ensure that you never skip breakfast and make sure to eat regularly to prevent fatigue and low energy levels that may have a negative effect on your mental performance. Any food that is richly or brightly colored contains the right combination of minerals, vitamins and phyto-chemicals that are essential for a good level of mental performance. Small amounts of caffeine can help boost concentration levels.

Two cups of coffee a day or even green tea helps enhance your mental performance. Green tea contains natural antioxidants that can enhance alertness and concentration for short periods of time. Similarly, a small portion of carbohydrates in the form of bread or peanut butter or orange juice is a good brain stimulant. While an excess of carbohydrates may have a negative effect on the body, a small amount in a snack helps enhance brain power.

Whole grains and sugar are essential for enhancing memory. Sugar or glucose helps enhance memory while whole grains are a healthy source of carbohydrates that help stimulate brain power. Omega-3 acids are another rich source of nutrients for the brain. Foods like fish and eggs contain essential omega-3 fatty acids that help enhance alertness and supply essential vitamins and nutrients to the brain. Blueberry and other ‘dark’ fruits (fruits that are dark in color) are a rich source of antioxidants. Antioxidants help control the toxins in the body that may cause potential damage to brain cells.

These fruits help enhance memory and cognition and flush out harmful oxidants from the body. Vegetables like beans, broccoli and spinach and an excellent source of folic acid and this helps maintain the nervous system and enhances mental performance. Increase your intake of these green and leafy vegetables to improve your memory and to keep the mind alert.

It is also important to keep in mind certain dietary regulations while eating foods to enhance brain power. Oatmeal for breakfast is an excellent way to enhance your mental performance. It is also important to get at least eight hours of sleep everyday and make sure that you get adequate rest. Lack of sleep may increase your fatigue levels and this again hinders the effective functioning of your brain.

Read more articles from the Diet and Wellness Category.