Taking care of your brain is just as important as taking care of your body. As we age, this becomes even more important than before because the risk of dementia increases over time. 6 million Americans ages 65 and older are affected by Alzheimer’s disease which is the most common cause of dementia for adults. Other diseases like Parkinson’s disease, alcoholism, stroke, multiple sclerosis (MS), amyotrophic lateral sclerosis (ALS), traumatic head injury, diabetes, high blood pressure and heart disease are also common conditions that cause dementia, so it is important to manage what we can.
Getting regular physical activity, socializing, limiting alcohol intake and not smoking can reduce the risk for dementia. Although research has proved that eating patterns can help protect against cognitive incline. Certain nutrients are especially important for brain health, so let's dive into these!
About 60% of our brains are made up of polyunsaturated fatty acids but specifically DHA (docosahexaenoic acid), a type of omega-3 fatty acid. Research suggests that diets rich in omega-3s and low in saturated fat intake lower the risk of cognitive incline.
B vitamins like B6, B12 and folate are known for metabolizing homocysteine which is an amino acid found in protein sources. High levels of homocysteine have been found to be a risk factor for cognitive impairment. B vitamins are involved in different aspects of brain function, and deficiencies that may affect mental health and cognitive health issues.
The brain is very susceptible to damage caused by radicals, which are substances that attack healthy cells. These can be reduced by consuming foods high in antioxidants and phytonutrients. Vitamins C, E, and the mineral selenium and phytonutrients like lycopene are known antioxidants and minimize this damage. Other phytonutrients like anthocyanins that give fruits and vegetables their color have also been found to help with brain function.
Vitamin D is found in almost every cell in the body including the brain cells. It has been found that Vitamin D has protective effects against cognitive decline. Research has found that low blood levels of Vitamin D can affect the brain.
Choline is essential for fat transport and metabolism. It is also necessary for normal brain and nervous system function, muscle control and other functions.
Getting these nutrients in a variety of fruits, vegetables, whole grains, protein, and healthy fats is important. This includes fruits like strawberries, blueberries, citrus fruits, grapes, watermelon. Vegetables like dark, leafy greens such as spinach, kale, collard greens and broccoli. Foods like whole-wheat bread, oats, quinoa, seafood like shellfish and salmon, nuts, beans and lentils, whole eggs, skinless chicken, turkey, sources of unsaturated fats like avocados and olive oil.
Although eating healthy food choices is important, it is also important to pay attention to other aspects of your health like getting enough sleep, managing stress, staying hydrated and incorporating regular physical activity into your daily routine.
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