There is no magic pill to prevent cognitive decline, and there is no single food item that guarantees stronger faculties as you age. Nutritionists highlight that the most crucial technique is to eat a balanced diet rich in fruits, vegetables, legumes, and whole grains. Protein should be obtained from plant sources and seafood, and healthy fats, such as olive oil or canola oil, should be preferred over saturated fats.
In an exclusive interaction with OnlyMyHealth editorial team, Mohini Dongre, Senior dietician at Narayana Hospital, Gurugram says that many of the processed food items we consume are highly addictive and stimulate our brain's dopamine regions, which are associated with pleasure and reward. Therefore, to postpone the craving of unhealthy food, one must first stop eating them as and when you crave. When you eliminate added sugars and refined carbohydrates from your diet, you actually begin to affect the physiology of your brain.
Food Items That Improve Brain Health
According to researchers, the finest brain foods are the same ones that protect your heart and blood vessels, such as the following:
1. Lush green vegetables
Kale, spinach, collards, and broccoli are high in brain-healthy minerals like vitamin K, Lutein, folate, and beta-carotene. According to research, these plant-based diets may assist in reducing cognitive decline.
2. Fatty fish
Fatty fish are high in omega-3 fatty acids, which are good unsaturated fats associated with lower blood levels of beta-amyloid, the protein that forms harmful clumps in the brains of persons with Alzheimer's disease.
According to a study, nuts are high in protein and good fats. In addition, walnuts in particular severely help with brain memory.
Flavonoids, the natural plant pigments that give berries their brilliant hues also help in improving memory, research shows.
5. Tea and coffee
Coffee and tea may provide more than a temporary boost in concentration. In a recent study, people who consumed more caffeine performed better on mental function tests. But too much caffeine can also have severe health effects.
Nutrition is required for the brain and nervous system to generate new proteins, cells, and tissues. Human body requires a variety of proteins, carbohydrates, and minerals to function correctly. Therefore, incorporate a variety of food items for each meal and snacks to acquire all of the nutrients that boost mental functioning.