Ekta Singhwal, Dietician, Ujala Cygnus Group of Hospitals, explained that maintaining optimal brain health involves incorporating a balanced and nutrient-rich diet. She recommends the following strategies
In the pursuit of a healthy and vibrant life, nourishing the brain is a crucial aspect often overlooked. As the epicentre of our cognitive functions, emotions, and vitality, the brain requires special attention and care. Enter the realm of superfoods for brain health – a fascinating array of nutrient-rich powerhouses that hold the promise of enhancing cognitive function, protecting against age-related decline, and fostering mental well-being.
Ekta Singhwal, Dietician, Ujala Cygnus Group of Hospitals, explained that maintaining optimal brain health involves incorporating a balanced and nutrient-rich diet. She recommends the following strategies:
*Omega-3 Fatty Acids: Include sources of omega-3 fatty acids, such as fatty fish (salmon, trout), flaxseeds, chia seeds, and walnuts. Omega-3s are crucial for brain function and have been associated with cognitive benefits.
*Antioxidant-Rich Foods: Consume a variety of fruits and vegetables rich in antioxidants, like berries, dark leafy greens, and colourful vegetables. Antioxidants help protect the brain from oxidative stress, which is linked to cognitive decline.
*Whole Grains: Opt for whole grains like brown rice, quinoa, and oats. These provide a steady supply of energy to the brain and are a good source of fibre, promoting overall cardiovascular health.
*Lean Proteins: Include lean proteins like poultry, eggs, tofu, and legumes. Proteins provide amino acids, the building blocks for neurotransmitters, which play a key role in communication between brain cells.
Vegetarian diet requires careful planning to meet the protein requirements (Source: Freepik)
5 Superfoods for Better Brain Health
1. Blueberries: Rich in antioxidants, particularly flavonoids, blueberries have been associated with improved memory and cognitive performance. They also help reduce oxidative stress.
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2. Fatty Fish (e.g., Salmon): A prime source of omega-3 fatty acids, essential for brain health. Omega-3s support brain structure and function, promoting cognitive well-being.
3. Broccoli: High in antioxidants and vitamin K, broccoli supports healthy brain function. It also contains compounds linked to improved cognitive performance.
4. Turmeric: The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant benefits. It may cross the blood-brain barrier, potentially aiding in the prevention of neurodegenerative diseases.
5. Nuts and Seeds: Walnuts, almonds, chia seeds, and flaxseeds are rich in omega-3 fatty acids, antioxidants, and vitamin E. These nutrients contribute to overall brain health and may help protect against age-related cognitive decline.
While incorporating superfoods is beneficial, it’s crucial to maintain overall dietary balance, stay hydrated, and adopt a healthy lifestyle, including regular physical activity and sufficient sleep. Additionally, individual dietary needs may vary, and consulting with a healthcare professional or nutritionist can provide personalised guidance for optimising brain health through diet.
Source : The Indian Express
