The specific role of the nutrients obtained from food alters the brain chemistry in terms of certain neurotransmitters. It is the release of these substances, their types and amounts, which in turn govern our mental zones of analytical thinking, memory, level of alertness and a decrease in mental fatigue.
So here is some food for thought.
OMEGA 3
Walnuts
The brain shaped nut is rich in omega 3 fatty acids and monounsaturated fatty acids (the desired ones favouring good body environment), Vitamin E. Quantity needs to be restricted as per the weight status.
Recommended intake: 4 halves a day.
Flaxseed powder
Flax seeds are the richest plant source of Omega 3, a healthy fat that aids the cerebral cortex in functioning better, the portion of the brain responsible for processing sensory information. It helps in arresting cognitive decline in the elderly and also plays an important part in treating mood disorders.
Recommended intake: 1-2 tablespoon per day.
Fatty fish
Fatty fish like salmon, tuna, and mackerel contain high amounts of readily available Omega 3.
Recommended intake: Non vegetarian can consume 100gms of fish, 3 times a week. Use baking, grilling, or steaming as methods of preparation.
B-COMPLEX VITAMINS
B Complex vitamins have a positive effect on memory performance in various ages especially women.
Pulses
Whole pulses like black chana, rajma, chawli, black gram, whole moong and whole masoor are all good ways to add B-complex vitamins to your diet. Additionally, they also add on to the proteins and magnesium, which have a synergistic effect.
Recommended intake: two bowls a day.
Whole grain cereals
A good base of whole grain and coarse cereals like bajra, nachni, jowari, whole wheat flour, lapsi, multigrain cereal mix adds on to the B-complex intake. Additionally they also contribute important minerals like iron, magnesium, and selenium, which help in cognition, memory and sharper brain.
Recommended intake: All main meals should have coarse cereal options in rationed amounts as per a person’s weight.
Milk and green leafy vegetables
These are the mainly sources of riboflavin and folate, in addition to magnesium, calcium and iron. Adequate levels of folate are essential for brain function, and folate deficiency can lead to neurological disorders such as depression and cognitive impairment. Folate supplementation either by itself or in conjunction with other B vitamins has been shown to be effective at preventing cognitive decline and dementia during aging.
ANTIOXIDANTS
Fruits
Antioxidant-rich strawberries can prevent age-related neurological declines by improving brain cell abilities to send and receive the ‘signalling’ molecules which the brain uses to communicate. Additionally blueberries and purple grapes, which are not readily available in India are also valuable.
Pomegranates contain blueberry-like levels of antioxidants. They have a lot of vitamin C and A, as well as fibre, iron and potassium. They also have anti-inflammatory attributes, which help in arresting the degenerative process.
Coffee
Coffee is rich in antioxidants. Recent findings show that it’s one of the best brain foods, reducing the risks of mental decline including diseases like dementia and Alzheimer's.
Recommended intake: 2 cups a day.
Green tea
Green Tea enhances memory and focus, and fights mental fatigue. It contains catechins, which help maintain positive mood states and fights against many brain disorders. Polyphenols are powerful antioxidants found in green tea that can boost the availability of dopamine in brain circuits.
Tomatoes
Tomatoes are significant brain foods as they have high levels of lycopene, a type of antioxidant. Lycopene helps protect against free-radical damage to cells, which prevents the brain from ageing and is believed to be a primary factor in cases of dementia, and particularly, Alzheimer’s disease.
Other sources
Additionally cocoa powder (non-alkalised) and dark chocolates are also valued for their theobromine content and flavanoids. Curcumin – the biologically active component of turmeric is valued for its anti-oxidative effect. The recommended dose of turmeric is 96 mg per kg body weight / day for adults.
CHOLINE
Choline increases the size of neurons, which helps them fire electrical signals more strongly and rebound faster between firings. Choline is a part of the B-complex group of vitamins, which the brain uses to make the neurotransmitter acetylcholine, which is involved in the memory function.
Foods containing choline include fish, eggs, groundnuts, pulses like black gram (urad dal), field bean (val), cowpea (chawli), mothbeans (math), dry peas, soyabeans and vegetables like carrots, beetroot, turnip, and cabbage.
IRON AND VITAMIN C
Supplement your diet with iron-rich sources coupled with vitamin C. Intake of good amount of iron with vitamin C not only improves iron stores in the body but also improves mental functioning.
Vitamin C is needed for the synthesis of neurotransmitters that are required for dealing with mental stress. So increase your vitamin C intake when you are working under a lot of pressure. Add on the Vitamin C through Amla juice, orane juice, raw capsicum, cabbage, lettuce.
Iron not only helps in supplying oxygen to your starved brain cells but also is a part of a number of chemicals, which keep your mental agility ticking. The best sources of iron are lean meat, garden cress seeds, til seeds, green leafy vegetables like methi, chaulai, patra, mint, cauliflower greens.
EXERCISE
Add to your menu the exercise vitamin, which gives you the endorphins high to achieve peak performance. Recent studies have shown a cooperative action of diet and exercise at the molecular level, which could influence cognitive abilities. enhanced learning and memory under a variety of conditions Exercise has been shown to counteract the mental decline that is associated with aging , enhance the mental capacity of young adults , and facilitate functional recovery after brain injury or disease.
| Foods that drain and dull your brain are sugary drinks, colas, refined white sugars items with trans fats (khari, doughnuts, puffs, rolls and other processed foods. Alcohol and nicotine are also known to cause reduced brain function. A high carbohydrate meal makes you feel sleepy and sluggish. It is advised to opt for low glycemic index source of carbohydrates with good quality protein. |
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