Food for Thought: Bettering Your Brain Health!
Caroline Fay
The brain is one of the most critical structures in the human body. It controls our mental and physical functions each day, without rest. From processing our sensations into information, forming an emotion from our experiences, or directing physical responses, the brain shapes the ways we live our lives. As college students, the health of our brain is vital, as we are constantly sending its hardwiring system into overdrive. With the hundreds of lecture slides we spend memorizing, the constant reading of new texts, and the daily choices we make in our social lives, we rely on our brain’s performance at a maximum level. For this reason, why not make an effort to improve the health of your brain? One simple way to better the health of our brains is through diet. Nutrients from the foods we eat can have a strong impact on improving the state of our hardwired systems.
The addition of a few extra foods to your plate can have a positive impact on cognition. Though there is no one food that can drastically improve brain function, the balance of different food groups ensures that you are obtaining a vast variety of nutrients in every meal. Whether it be a fruit, vegetable, or legume, the brain can benefit from each nutrient in different ways.
Here are some of the most researched foods that improve brain health, in each group on your plate:
Berries
Research has shown the positive impacts that eating berries have on the power of the brain. Berries are flavonoids, or a group of plant cells that help in cell signaling, the removal of free radicals, and overall metabolism. This means that berries have protective and antioxidant effects. Researchers have studied the consumption of blueberries and strawberries in relation to delayed cognitive function, especially memory.
Fish and Walnuts
Healthy sources of protein and fat, such as fatty fishes and walnuts, contain high levels of omega-3 fatty acids. These unsaturated fats are beneficial in the lowering of blood pressure, while also strengthening the structure of the brain. Other sources of omega-3 fatty acids include avocados and flaxseeds.
Green Leafy Vegetables
It’s no surprise that the addition of vegetables to your plate can have dramatic health benefits, in more ways than one. Green leafy vegetables such as kale, broccoli, and spinach, contain high levels of vitamins. Specifically, nutrients such as folate and lutein are abundant, which have been researched in the protection against cognitive decline.
Caffeine
Daily coffee and tea drinkers would benefit from the increase in concentration and other cognitive benefits associated with caffeine. Research has also demonstrated the ways in which caffeine has been linked to improving the solidification of memories.
Not only do the foods listed above better brain health, but also have been shown to strengthen other parts of the body. A balanced diet is beneficial in all areas of your health!
