Ms. Anupa Mahanty 22-02-2016 Consult
Food is important for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our brain functioning well?
1. Go for Wholegrains - Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low glycemic index which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for cereals like oats, daliya, wheatbran flakes,brown rice and brown pasta, wholewheat/multigrain breads.
2.Iron-Rich Foods - Research shows that being even mildly iron-deficient affects learning, memory and attention. However, restoring iron levels to normal also restores cognitive function. Here are some foods that are good sources of iron. Beans-Rajma,lobia,chana,soyabean ; Dark leafy greens-spinach,fenugreek greens,mustard greens ; Meat-mutton,beef and Fish.
3. Eat Oily Fish - Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, sardines. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.
4. Add Vitamins to your Diet - Certain B Vitamins like B6, B12 and folic acid are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with cognitive impairment and Alzheimer's disease. Examples of these foods are dark leafy greens, legumes, papaya, oranges, fish, poultry, meat, eggs, dairy etc.
5.Water and Water-Filled Foods - Staying hydrated keeps your memory sharp and your mood stable. When you're well-hydrated, you can think through a problem more easily. Researchers hypothesize that not having enough water could reduce oxygen flow to the brain or temporarily shrink neurons - or being thirsty could simply distract you. Adults should consume a minimum of 2-2.5lts of water daily.Also consume water filled foods since about 20 percent of our fluid intake comes from food.Some such foods are watermelons,cucumbers,grapes,strawberries ,lettuce.
6.Eat More Tomatoes - There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.
7.Go Nuts - A good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E. Include almonds,pistachios,cashewnuts,peanuts but consume in moderation.