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Our brains consume a lot of energy, using up an average of 20 percent of the body’s calorie intake. They also require specific nutrients to function at optimum levels throughout the day. Below are four foods that you can add to your diet to feed your brain with essential nutrients.
Avocados are a great source of unsaturated fat, which may help to support the brain. Regularly consuming foods that are rich in monounsaturated fats can help to reduce blood pressure, and high blood pressure is associated with cognitive decline. Therefore, by bringing blood pressure levels down, the unsaturated fats found in avocados may help to decrease the risk of cognitive decline.
Peanuts are a great source of protein and unsaturated fats. They also contain essential vitamins and minerals responsible for keeping the brain healthy such as Vitamin E and resveratrol.
Resveratrol is an antioxidant that is commonly found in peanuts, rhubarb, and mulberries. Recent evidence suggests that it may help to prevent neurological diseases, including Alzheimers and Parkinsons.
Soybean products contain high levels of antioxidants called polyphenols. Polyphenols have been linked to reducing the risk of dementia and improving cognitive abilities throughout the aging process.
Most soy products also contain both daidzein and genistein. These chemicals are antioxidants and are thus beneficial to the brain and body in many ways.
Oily fish is a fantastic source of omega-3 fatty acids. Omega-3s help to protect the cells throughout the brain and body by building membranes around them. Studies have found that people with high levels of omega-3 have increased blood flow to the brain, better cognition, and stronger thinking abilities. So, consuming oily fish regularly may help to boost brain function.
Other brain-boosting foods include dark chocolate, berries, nuts, seeds, whole grains, coffee, and eggs. Try and consume at least three of these foods in your daily diet to help protect your brain and improve its functionality.