A balanced diet rich in nutrients for cognitive function and well-being supports brain health. Here are some brain-healthy foods:
Consuming a variety of fruits and vegetables contains brain-healthy vitamins, minerals, antioxidants, and phytochemicals. A colorful array ensures a variety of nutrients.
Healthy Fats: Eat fatty fish (salmon, mackerel, sardines), avocados, nuts (almonds, walnuts, pecans), seeds (flaxseeds, chia seeds), and olive oil. Fatty fish are rich in omega-3 fatty acids, which are good for the brain.
Lean Proteins: Eat poultry, eggs, tofu, beans, lentils, chickpeas, and low-fat dairy. Neurotransmitters—chemical messengers that affect brain function—require protein.
Blueberries, strawberries, raspberries, and blackberries contain antioxidants and flavonoids that boost cognition and neuroprotection.
Brain-healthy vitamins E, folate, and antioxidants are found in nuts and seeds. They give protein and healthy fats.
Alcohol should be consumed moderately. Alcohol abuse can impair cognition and promote cognitive decline.
In addition to diet, lifestyle factors like exercise, sleep, stress management, and social involvement promote brain health. Healthy nutrition and a balanced lifestyle can improve cognition and well-being.
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