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A balanced diet is important for our mental and physical health. Nutritional deficiencies can lead to major behavior changes, including irritability issues and poor memory. Therefore, the brain must eat the right foods to function properly.
According to a report published by Only My Health, a health website, the brain works 24 hours a day, 7 days a week, even when we are sleeping. Hence, it needs proper nutrients rich in important elements like vitamins, minerals and antioxidants. These foods nourish the brain and support the proper functioning of the mind. They also help reduce oxidative stress present in the form of free radicals in the brain.
On the other hand, diets high in sugar have been shown to increase free radicals in the brain and can be harmful to the human body.
Dietitian Neha Bhatania, head of nutrition at Paras Gurugram Hospital, offers advice on foods and drinks that stimulate brain function and contribute to mental health and mood:
brain nutrients
1.fish
Fish comes out on top because it contains good amounts of omega-3 fatty acids, which stimulate blood circulation in the brain. Omega-3s help the brain develop and function properly. It is suggested that you include 75-100 grams of fatty fish like salmon, tuna, or mackerel in your diet. Oily fish is more nutritious than most meats and is also good for heart health.
2. Raspberry
Most berries contain very good amounts of antioxidants that help the brain fight free radicals. It helps reduce oxidative stress and improve memory and concentration. Eating berries regularly improves communication between neurons and thus prevents a number of cognitive diseases such as Alzheimer’s disease and Parkinson’s disease. Berries can be included in our diet to help fight aging and environmental damage.
3. Linseed
Omega-3s are found in most non-vegetarian foods, but flax seeds can be a great choice because they are high in omega-3s. Flax seeds also contain calcium, which is also very necessary for the conduction of impulses in nerve cells.
Foods that are good for the brain
4. Lawyer
Avocados contain a fair amount of monounsaturated fatty acids. The human body needs monounsaturated fatty acids to function properly because they help form a protective layer around the brain. It is also necessary to store the various vitamins that the body needs. Unsaturated fatty acids also protect the brain against infections.
5. eggs
Eggs are high in protein as well as fat and contain good amounts of B vitamins and folic acid. Eggs can be easily included in our diet, and it is best to add them to breakfast as it helps to start the day in good health.
Foods to Avoid
Eating certain foods slows down your brain cells and causes harmful side effects. The list of foods that can adversely affect brain health include:
1. Trans fats
Trans fats are found in packaged chips, margarine, and hydrogenated vegetable oils. Trans fats are linked to diseases such as Alzheimer’s disease, memory impairment and small brain size.
2. Sugar
Excessive consumption of sugar is detrimental to mental health and brain development. It can delay brain development in young children. Sugars can increase the reaction time in the brain and cause inflammation of brain tissue, but the inflammation can be treated with less sugar consumption.
3. Processed foods
Processed foods such as bacon, cheese and refined flour are considered to be a source of damage and a negative impact on health. Essential nutrients must be included with all nutrients. And you should try to include more different colors in each meal. It is important to maintain the alternation of nutrients so that the body receives adequate nutrition on a daily basis. And it is absolutely necessary to have breakfast within an hour of waking up, so that the brain is well nourished before starting the day.
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