Brain Nourishment 101: Your Complete Guide
We live to enjoy each moment and make memories. It is an ongoing process that does not end. However, making memories in the brain is not as easy as it sounds. There are many chemical and structural changes involved in it. The basic outline is straightforward. First, you need to pay attention to something which gets stored in your short-term memory. With practice, it gets transformed into long-term memory, and this can be retrieved anytime you want. If you do not revise, there are high chances that you will forget it over time. Modern research has suggested that memory problems can begin as early as the age of forty. Here is how to improve brain nourishment.
Nutrients are most important for brain nourishment
#1 Polyunsaturated fatty acids
Polyunsaturated fatty acids are also known as PUFAs. They help the brain to function correctly. Many research teams have suggested that PUFAs can slow down the decline of the brain cells. They have been recognized as critical components of the neuronal cell membrane. Thus they can prevent neural loss and strengthen cognitive stems in the brain. An important division of the PUFAs is the omega-3 fatty acids. Even eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are vital for every cell membrane. They help in-memory storage and overall cognition. Some everyday food items rich in PUFAs are dairy, meat, herring, salmon, and shrimps. Eels also have abundant PUFAs and are great for the nourishment of the brain.
For the uninitiated, antioxidants are molecules that help the brain to counter unstable molecules and reduce the adverse effects of any oxidative stress. Unstable molecules cause this stress because they disturb the general cell operations in the brain. Some of the most eminent antioxidants that affect the brain are carotenoids and flavonoids. Bright colored fruits and vegetables have a higher level of disease-fighting antioxidants.
They are mostly found in green, leafy vegetables. Some common examples are spinach, kale, broccoli, cabbage, etc. They protect the brain from any type of inflammation, stress, and free radicals. Moreover, carotenoids enhance memory.
The best place to find flavonoids in abundance is in fruits. These include fruits such as grapes, berries, blueberries, and wine. It is also found in cocoa, dark chocolate, and tea. Innumerable studies have proven the positive effects of chocolate on the brain.
- Vitamin C
This is a water-soluble vitamin. It can be eaten regularly in the form of berries, oranges, lemon, lime, and kiwi.
- Vitamin D
It is produced due to skin cholesterol that reacts when exposed to the sun.
- Vitamin E
Vitamin E is a fat-soluble antioxidant. This is why it can easily cross the blood-brain barrier. It can slow problems such as dementia and Alzheimer’s. Food items with abundant vitamin E are nuts, seeds, and dark-colored fruits and vegetables.
You need to maintain a nutritious diet at all times. Your body is essentially what you eat. Therefore, eat healthy for the proper growth of your brain. Healthy food keeps your brain nourished and functional to the best of its ability!