Controlling the risk factors of chronic disease, like heart disease and diabetes with healthy food and regular physical activity will help us keep our brain active and healthy. Physical activity along with healthy foods will strengthen the brain cells, especially the memory and learning.
Higher the amount of trans fats, saturated fats, refined carbohydrates, higher the risk of ischemic stroke. Besides that, excess salt intake increases the blood pressure and stroke risk.
Free radicals in the bloodstream will strike and sabotage our cells. Prolonged exposure of free radicals will reduce the flexibility and harden the arteries that eventually elevates blood pressure. Furthermore these free radicals will damage the brain cells and impede the message transmission. It is cut-clear that free radicals will fast forward our aging process and if we don’t grapple this, we are likely to experience age-related memory loss, skin wrinkles, stiff joints and hardening of arteries.
Fortunately we have plenty of foods loaded with powerful antioxidants, available in the market. These strong antioxidants will interact with free radicals and prevent the cell damage. Polyphenols, named anthocyanins, found in berries and dark pigmented fruits and vegetables help slow cognitive decline through their powerful antioxidant and anti-inflammatory properties.
People who enjoy food rich in fruits & vegetables, nuts, whole grains, fish and unsaturated fatty oils are less likely to have ischemic stroke and depression than those who consume high meat and dairy foods.
Foods rich in vitamins, minerals, antioxidants and phyto-nutrients will protect our brain cells from oxidation and free radical damage.
Complex carbohydrates, in starchy foods like wholegrain breads, pasta and rice releases energy slowly that helps brain to function in a stable way. For better concentration and mental performance whole grains are better than refined foods.
Spinach, mustard greens, parsley, avocado, olives and broccoli are good sources of vitamin E. Spinach and broccoli are also rich in folate and Swiss chard is high in Vitamin E and also Vitamin C, a powerful anti oxidant. Beet is an excellent root vegetable rich in nitrates that increases blood flow to the brain.
Papaya is a good source of Vitamin A one of the powerful antioxidants. Citrus fruits, Kiwi, Mango and Strawberries are rich in Vitamin C. In addition strawberries are rich in folate and mango is loaded with Vitamin A. Pineapple is another fruit rich in vitamin C and in addition it contains bromelain, an enzyme that acts as a natural anti-inflammatory.
Fiber just keeps our brain function at its best. We all know that our brain operates on sugar. But the sugar must be delivered in a very stready stream and in the right amount. Flooding the blood with sugar, our brain gets overwhelmed. Fibrous food will help release the sugar in our blood gradually.
Dark green leafy vegetables, whole grains, nuts & seeds, peas & beans are rich in fiber and in addition they are good sources of magnesium that protects from age-related memory loss.
Our human brain is 60% fat. Trans fat is bad for the brain because it will interrupt the functions of the essential fatty acids. Omega 3 that promotes healthy heart also helps our brain. DHA, one of the omega fatty aids, is the primary structural fatty acid of the brain that promotes communication between cells and message transmission. Omega-3 fatty acids in fish like salmon, herring, tuna sardines, can help fend off numerous brain diseases. Trans fat is bad for the brain because it will interrupt the functions of the essential fatty acids. Processed foods and commercial chocolates, margarines, shortening, baked goods are high in trans-fat.
Look through the labels before purchasing the products.
Tryptophan & Tyrosine
Neurotransmitters are the messengers that carry brain signals. Tryptophan and tyrosine are few among the components of neurotransmitter. Tryptophan is an anxiety calmer and sleep promoter and Tyrosine is a metabolism booster and anti-depressant. Seafood, lean meat, eggs, soy, pumpkin seeds, sesame seeds and dairy products are good sources nuerotransmitter-building foods. Grass-feed lean red meat are also is rich in vitamin B-12 that is vital for the brain function and iron that help transport oxygen throughout the body and to the brain.
Be sure to drink water at regular intervals. Our mental energy is decreased even if we are slightly dehydrated . Dehydration causes fatigue and impairs memory. Drinking water, at least 2 litres every day, will keep our body and brain hydrated. Drinking tea with low-calories will improve your arteries. The polyphenols in tea exhibits antioxidant properties. Consider sipping different types of teas like-English tea, Green tea, Peppermint tea, for both black and green provide different beneficial compounds.
Dark chocolate, as we all know is associated with a positive influence on mood. In addition the dark chocolate help scavenge free radicals through catechin a group of plant polyhphenols.
Citrus fruits, Berries (strawberries, blueberries, cranberries), Dragon fruit, Dark green vegetables, Cabbage, Broccoli, Bell peppers.
Carrot, Squash, Sweet potatoes, Tomatoes, Peaches, Mangoes, Papaya, Apricots, Cantaloupe
Nuts, Seeds, Wheat germ, Whole grains, Vegetable oil, Fish, Green leafy vegetables
Eggs, Chicken, Red meat, Shell fish, Whole grains, Mushroom
Tomatoes, Guava, Grapefruit, Watermelon, Guava
Regular physical activity and healthy food help reduce inflammation, oxidative stressadn other vascular risk factors such as high blood pressure all of which have a role in increasing the risk for brain and heart diseases.