To maintain overall health, both adults and children need to eat well. Certain foods are especially beneficial for our brain function, while others are exceptionally harmful. So what can you eat or refuse to eat for the sake of your brain health? Let’s find out.
#Worst Foods For Brain Health:
Here is the list of foods you need to avoid for having a properly functioning brain.
1. Fast Food:
In addition to the fact that most fast food is fried in low-quality oil, fast food is rich in saturated fat. They are harmful to the brain, as they provoke the formation of plaque and lead to Alzheimer’s. In addition, baking soda, which is also a part of fast meals, can skyrocket blood pressure and dramatically decrease brain performance.
Such foods can block the brain’s ability to learn and create new memories. Harmful hamburgers are easy to replace with safe ones. For example, instead of fried cutlets-use baked cutlets and instead of white bread-use whole grain and, by all means, exclude mayonnaise.
2. Alcoholic Drinks:
In the case of alcohol, particularly red wine, the amount consumed plays a role. According to the American Dietetic Society, one glass of red wine for women (175 milliliters) and two glasses for men a day help the brain work better. Exceeding this norm leads to severe intoxication and addiction, which negatively affects the brain, regardless of age. So, the main thing is to keep your alcohol cravings in check.
If you are unable to do so, visit a nearby inpatient rehab facility and learn everything about addiction treatment. If you find everything convincing, get proper treatment to become sober.
3. Fried Foods:
French fries and other fried foods not only increase the size of the waist but also give the brain a huge problem. Experts note that the love of fried food has two effects. First, the delicious fried potatoes, which drip with hot oil, are deposited on the sides and internal organs.
On a fried diet, people gain weight quickly, and obesity in general harms the brain. Second, fried food directly affects cognitive function. Experiments have shown that people who are addicted to fried foods scored fewer points on tests for learning, memory, and thinking.
4. Vegetable Oil:
Do you think that a spoonful of any vegetable oil is healthier than an impressive piece of butter? Don’t jump to conclusions. Rapeseed oil, sunflower oil, and soybean oil are rich in omega-6 polyunsaturated fatty acids. Scientists recently discovered that large amounts of this acid cause micro-inflammation in the brain tissue.
Rapeseed oil is not recommended for people with Alzheimer’s because it only complicates the course of the disease. Experts recommend replacing omega-6 with another polyunsaturated acid, omega-3, found in olive oil.
5. Soda With Sweeteners:
If you intend to become a genius, you will have to eliminate soft drinks, fruit juices, energy drinks, and sugary bottled teas from your diet. Why? Along with soda, the body receives a loading dose of quickly digestible sugar, half of which is received by the brain.
Sugar in this amount causes inflammation in the tissues of the brain. In addition, beverages also contain fructose, a type of simple sugar that, in excess, increases the risk of dementia.
#Best Foods For Brain:
Here is the list of foods that improve cognitive functioning.
1. Fatty Fish:
The ideal food that stimulates mental activity is fatty fish. Omega-3s, unsaturated fatty acids found in abundance in salmon, mackerel, herring, tuna, and sardines, are very beneficial for our entire body. Researchers found that eating oily fish at least three times a week reduces the risk of brain-related problems by 26% and also prevents memory impairment.
2. Green Vegetables:
Spinach, kale, broccoli, and other edible green plants are rich in vitamin C and beta-carotene, antioxidants that are essential for maintaining the health of our body and brain. Green vegetables also contain folic acid, which speeds up the process of assimilation and memory recovery.
According to a study published in The American Journal of Clinical Nutrition, folate in green vegetables reduces the risk of cognitive decline in old age.
Egg yolks are not only nutritious but also rich in vitamins and minerals necessary for normal brain function. You might not know, but the food that is in every refrigerator is a source of iron, which is involved in the process of making red blood cells.
Eggs also contain vitamin B12, a lack of which in the body can lead to memory loss, and iodine, which regulates metabolism, immunity, and thyroid function.
4. Green Tea:
Since the brain is 80% water, optimal functioning depends on the degree of its hydration. If you are not used to drinking water throughout the day, replace it with green tea.
A study found that the drink increases mental alertness and stimulates memory. And the antioxidants found in green tea reduce the risk of dementia.
While chocolate bars are unlikely to improve your mental performance, dark chocolate is rich in flavonoids that stimulate the brain and improve cognitive skills. Flavonoids accelerate the creation of new neurons in the brain and improve memory. In addition, scientists found these substances stimulate blood flow to the brain.
Choose fruits that are high in antioxidants – strawberries, blueberries, kiwi, cherries, as they really help our brain function better and stimulate mental activity. If you want variety in your diet, mix fruits with yogurt or milk and make a healthy smoothie drink.
In addition to the fact that drinking large quantities of water helps to eliminate toxins from the body, moisturizes the skin from the inside, ensures the normal functioning of the kidneys, etc., the water balance keeps the brain hydrated for its functioning at an optimal level.
Water consumption is individual for each person, but generally speaking, the average daily rate is 1.5 to 2 liters per day.
Like the rest of the body, our brain also requires fuel for functioning, which it can get from healthy foods. However, some foods can really do more damage than good to the brain. Thus, we mentioned the best and worst foods for brain health so you can make good decisions.