When we’re young, we don’t think about our brain health, it’s only when we start to get older, and see our elders suffering mentally that we start to pay a little more attention to our own brain.
However, how can we care for it? Well, one of the most effective ways to support brain health is to feed it with the right nutrients and you can do that through clean eating. You don’t have to follow strict ‘brain’ diets or create complicated meal plans to make a big difference. Just a few simple changes can help you keep your brain healthy as you age.
Your brain uses a lot of energy, so it needs to be fed the right fuel, which includes specific vitamins and minerals. The key is to consume a balance of foods that provide these nutrients, including healthy fats, quality proteins, and plenty of fresh fruits and vegetables.
Fats – Your Brain Needs Healthy Fats
Have you grown up thinking that fats are bad? Most of us have! However, fats, that is, healthy fats, are so important for your brain health. Your brain is made up of about 60% fat, so healthy fats are vital for keeping it working as it should.
Healthy fats are found in avocados, olive oil, nuts, seeds, and fatty fish. So there are lots of delicious healthy fat foods you can add to your diet. They help protect your brain cells and support communication between those cells, which is necessary for maintaining your memory and cognitive function.
One important type of fat to focus on is omega-3 fatty acids. Omega-3s, found in fatty fish, like salmon and mackerel, and also flaxseeds and walnuts, play a key role in boosting brain function. They help keep the brain healthy, and may even lower the risk of mental decline later in life.
Protein – A Key Ingredient for a Sharp Mind
Protein isn’t just for muscle growth, it’s essential for your brain too! Protein provides the essential elements necessary for neurotransmitters, the chemicals responsible for sending signals within your brain. For good brain function, you need a steady supply of neurotransmitters, and this is why protein-rich foods are needed.
To keep your brain sharp, you don’t need to go overboard on protein, but eating healthy sources can go a long way. Choose lean proteins like turkey, chicken, tofu, legumes, and eggs.
Berries – Brain Power Sweetness
Nature provides us with some wonderful brain-boosting foods, and berries are among the best. Blueberries, strawberries, and other berries are packed with antioxidants, which help protect the brain from oxidative stress. Oxidative stress occurs when there’s an imbalance between harmful molecules, better known as free radicals, and the antioxidants in your body.
This imbalance can contribute to cognitive decline. The antioxidants found in berries helps to neutralize the free radicals, which helps to reduce any inflammation and protect brain cells.
It’s so easy to include berries in your diet, so make sure you do. They are a superfood in so many ways. Add a handful of them to your morning breakfast, or enjoy them as a natural sweet snack. Not only will they boost your brain health, but their natural sweetness provides you with a guilt-free treat!
Leafy Greens – The Brain’s Powerhouse
It’s really no surprise that leafy greens, such as spinach, kale, and broccoli, are a powerhouse for your brain. They are for your whole body!
These vegetables are packed with vitamins, minerals, and antioxidants that support both brain function and overall mental and emotional well-being. One particular nutrient that is a standout, is vitamin K. It plays a role in protecting your brain cells.
Leafy greens also contain folate, which is a B-vitamin that has been linked to better memory and cognitive function.
Water – Don’t Forget Your Hydration
It’s not only clean foods that are good for your brain health, but clean water is too. Water is essential for cognitive function, and staying hydrated help keep your brain working at its best. If you and your brain become dehydrated, you will soon see the signs.
Dehydration can lead to brain fog, poor concentration, and you will start feeling tired. Severe dehydration is when you feel like you’re going to collapse. Everything wants to shut down, including your brain.
If there’s one thing I want you to take away from all this, it’s to take care of your brain the way you would take care of any precious item. Clean eating for your brain’s health is just so worth it and I highly recommend you start today.
