Brain food includes fats, proteins, carbohydrates, and antioxidants that contribute to brain health. Omega-3 fatty acids found in eggs, fish, nuts, pumpkin seeds, and flax are important for mood balance and memory retention. Starchy carbohydrates like potatoes, winter squash, and corn provide energy without a sugar crash. Antioxidants found in green leafy vegetables and berries help maintain memory and fight aging and cancer. Eating a brain-healthy diet can also benefit overall health and weight.
Brain food refers to different foods that help increase production or contribute to the overall health of the brain. Brain food can be divided into four categories, all of which are essential for maintaining a healthy brain. The brain food categories are fats, proteins, carbohydrates, and antioxidants.
Not all of the foods that fit the above list are considered optimal brain foods. Instead, specific types of the above are more likely to be beneficial to the brain when consumed. Fats that contribute to brain health, for example, are generally referred to as Omega-3 fatty acids.
Omega-3 fatty acids are considered brain food because they perform two important functions in the brain. They maintain the balance of the mood and help to retain memory. These foods include eggs, fish, nuts, pumpkin seeds, and flax. Canola oil and soybean oil are also good choices for omega-3 containing foods. Other types of fats like vegetable oils tend to be high in Omega-6 fatty acids. Research suggests that too much Omega-6 may be detrimental to brain health and may cause depression.
Protein-derived foods affect neurotransmitters in the brain. Eggs and fish are excellent sources of protein because they both contain Omega-3. Another good option is any product made from dairy. Beans are also great and serve as carbohydrates and proteins.
Carbohydrates provide energy, and one of the worst options for the brain is to give up meals. Skipping a meal can actually make you less mentally sharp, affect your ability to concentrate, and make you feel physically tired. Not all carbohydrates are considered equally good for the brain. The best seem to be starchy carbohydrates like potatoes, winter squash, corn, beets, and cooked carrots. Starchy carbohydrates tend to regulate the body’s glucose levels and provide energy without a sugar crash.
Antioxidant brain foods have been shown to help maintain memory and keep people smarter for longer. Antioxidants are also great for their anti-aging and cancer-fighting properties. Most fruits and vegetables contain some antioxidants, but some contain more than others. Green leafy vegetables and berries are some of the best. Most experts recommend eating a variety of vegetables, in season, to get the most benefit from antioxidants.
In general, eating a diet rich in foods that are good for the brain can lead to varied and interesting meals. Nutritionists also consider this diet to be near optimal in terms of maintaining a healthy weight. Therefore, what is good for the brain also benefits the rest of the body.
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