What should you eat if you want to keep
a healthy brain? We’ve all heard about different kinds of brain foods, but
which ones actually provide nutrients that boost memory, attention, and mood?
Discover the key to a healthy brain
during Healthy Aging Month this September. What we eat fuels not only our brain
cells but also our mood. Dr. David Heber, Chairman of the Herbalife Nutrition
Institute, suggests nutrient-packed foods that enhance memory, focus, and mood,
contributing to a fulfilling life
If there is one food you can relate to brain health it’s
probably this one. The main reason is that fatty fishes –such as sardines,
salmon, and trout – have high levels of omega-3.
Farm-fed fish including tilapia and some salmon have both omega-3 and omega-6
and are less desirable.
Always ask for ocean-caught fish. About 60 percent of
the brain is made of fat, and the
long-chain omega-3 fatty acids (EPA and DHA) found in fish are a type of fat
that is not made efficiently by your body so you have to obtain them from food.
Omega-3 fatty acids also keep your heart healthy.
Black and green teas provide hydration
for any time of day, which is essential for the brain while jump-starting
thermogenic (metabolic) activity and boosting the feeling of energy. Caffeine
is known for its natural thermogenic (metabolism-boosting) benefits and green
tea for its antioxidant properties.
These teas also support the body’s
antioxidant activity, which helps protect against free radical damage. Don’t
drink your tea immediately: give it time so water can extract and concentrate
the tea’s components so you get the maximum benefit.
Lutein is a yellow antioxidant phytonutrient found in
spinach, kale, and avocados as well as dietary supplements for eye health.
Lutein is concentrated in the back of the eye in an area called the macula
which is hit with the most ultraviolet light due to the
focusing of light by the eye's lens.
The eye is connected to the brain via the optic nerve and
Lutein is transported to the brain where it is in higher concentration than in
the blood (58% of carotene-like antioxidants in the brain but only 28% of this
family of phytonutrients in the bloodstream). There are now studies both in
young people and in the elderly demonstrating the positive effects of Lutein
on brain function.
4. Dark Chocolate
This delicious food is rich in flavonoids, but be sure to
get chocolate at least 70% cocoa. The flavonoids which are strong antioxidants
that may enhance memory and also help slow down age-related mental decline are found in cocoa but not in all
chocolate. For example, white chocolate has no cocoa, and many candies are only 30% cocoa. The best news?
Chocolate is a guilty pleasure because it also causes the brain to release dopamine, which improves mood.
Eggs and egg yolk are rich in
protein and vitamins such as B, D, and E, which may help to improve memory.
Choline is also found in eggs; it is a micronutrient that your body uses to
create acetylcholine, a neurotransmitter that helps regulate mood and memory. Egg yellow also has lutein which can help with brain health.
Extra Virgin Olive Oil is rich in a polyphenol called
hydroxytyrosol, which is removed in refined forms of olive oil. This powerful
antioxidant may improve learning and memory, but it also has a compound that mimics a painkiller. The compound, called oleocanthal,
acts in the same way as ibuprofen to stifle components of a pain pathway called
the prostaglandin system.
Beyond Food and Diet
Ultimately, make sure to consume high-quality foods that
contain lots of vitamins, minerals, and antioxidants. Another essential part of
keeping a healthy brain is neurobic exercises, which help boost attention, memory, cognition, and mood.
The brain is the one organ you cannot transplant or replace,
so take good care of it. You only have one.
About Herbalife Nutrition Ltd.
Herbalife (NYSE: HLF) is a premier
health and wellness company and community that has been changing people's lives
with great nutrition products and a business opportunity for its independent
distributors since 1980. The Company offers science-backed products to consumers
in more than 90 markets through entrepreneurial distributors who provide
one-on-one coaching and a supportive community that inspires their customers to
embrace a healthier, more active lifestyle in order to live their best life.