Superfoods for Your Brain
Although most of us are familiar with how the foods we eat can affect our bodies, what we consume can also have a significant impact on our mind. Eating a healthy, well-balanced diet is not just about fueling your stomach, it is also about feeding your mind. It is crucial to understand the link between what we consume and how it affects our cognitive health.
Foods to Consume
In terms of brain food, there are many delicious options that offer a mental boost. For example, what is good for the heart is also good for the mind, since blood flow is important for optimal brain function. One of the best heart-healthy foods is black beans. With 120 milligrams of magnesium per cup, black beans are one of the best sources of this powerful mineral. Research has found magnesium to be effective at fighting off cognitive decline.
Avocados are another excellent option for improving blood blow. Penn State conducted research that concluded that avocado’s good fats are linked to reduced levels of bad cholesterol (LDL). They also discovered that incorporating good fats from foods such as avocados might provide even greater benefits than cutting out fats completely.
Since heart health plays a role in overall cognitive wellness, there are a variety of other foods that are especially beneficial for the mind. One study determined that blueberries helped improve memory function in older adults that were experiencing a decline in memory. Broccoli is also a superfood for the brain thanks to its high levels of choline. Laboratory studies have shown choline to be crucial for early brain development, in addition to having beneficial effects on older individuals at a higher risk for age related cognitive decline and memory loss.
Tip: Learn to use healthier, fresher ingredients in your daily cooking. We recommend Relish Mama‘s cooking classes in Melbourne – their recipes are amazing!
Foods to Avoid
Just as there are foods that are particularly helpful for the mind, there are also foods to watch out for. Salty sauces and snacks are best consumed in moderation. These high sodium foods have been found to raise hypertension, a condition that restricts the flow of blood to the brain. One of the biggest salty offenders is soy sauce, a condiment that packs up to 40 percent of the daily recommended sodium intake into a just one tablespoon.
While some dietary sodium is completely fine, eating a diet that includes too much sodium can have a negative impact on focus, memory, and organisational skills. Try to watch for low-sodium options wherever possible if you are hoping to keep your mind sharp. Another food to be cautious of is tuna, since it contains high levels of mercury, a heavy metal that has been linked to cognitive decline. Two servings of tuna per week is the maximum amount recommended by the American Heart Association. Following these tuna guidelines will ensure that your brain will thank you. Remember, although salty foods and fish can be delicious, it is important to consume them in moderate amounts in order to protect your brain.
While a balanced, nutrient-dense diet is the best way to obtain your vitamins and minerals, it isn’t always possible to consume everything you need. Kyani’s high-quality supplements aim to fill in any nutritional gaps. A variety of important vitamins and minerals can all be found in Kyani’s innovative formulas. With a healthy diet, regular exercise, and supplements as needed, it is possible to live your best life and stay healthier and mentally sharper for longer.