Fish are rich sources of Omega 3s, an essential fatty acid that makes up the cell membrane of brain cells. Your body can’t make Omega-3 so it’s important to include it in your diet.
Omega-3s work to preserve cell membrane health and make sure brain cells communicate to each other. Studies have shown that a lack of dietary Omega 3s can lead to deficits in learning and memory.
Choose fatty sources of fish for high Omega 3 content. Good options: mackerel, salmon, sea bass, sardines.
FOR THE NERDY: How Omegas do their thing
Egg yolks contain a 125 mg of choline, an important micronutrient that your body uses to create a neurotransmitter (acetylcholine) which helps regulate mood and memory.
Eggs also contain several B vitamins and folate which slow the progression of mental decline in the elderly. A lack of folate and B12 has also been linked to depression.
Rich in two carotenoids, beta-carotene and lycopene; tomatoes are powerful antioxidants. Antioxidants protect your body from inflammation caused by free radicals, which your brain is especially prone to.
Due to its role in regulating genes that control inflammation and cell growth, lycopene aids in the prevention of mild cognitive disorders and Alzheimer’s.
FOR THE NERDY: Everybody say tomato.
Extra Virgin Olive Oil (EVOO) boasts Vitamins E & K. The first wards off mental decline; the second boosts processing speed.
The odds of developing depression shrink for people who consume EVOO over its unhealthy alternatives.
EVOO is ripe with critical chemicals responsible for stimulating brain cell formation and repair.
FOR THE NERDY: Original source article from Be Brain Fit.
Nuts and seeds are all terrific but walnuts score the most points among all tree nuts. They have the highest optimum ratio of alpha-linolenic acid (omega-3) and linoleic acid (omega-6).
This pair of fatty acids is an antioxidant dynamic duo, fighting free radicals and restoring balance. They improve cognitive performance by maintaining plasticity and stabilising nerve cell membranes
FOR THE NERDY: Time to get nutty about nuts
Pumpkin seeds are amazing sources of zinc, magnesium, and the amino acid glutamate.
Magnesium: relaxes you and help you sleep better.
Zinc: improve memory and cognition.
Glutamate: mandatory for synthesis of GABA - a neurochemical in the brain that helps reduce anxiety and nervousness.
A tablespoon of pumpkin seeds is all you need to meet your daily zinc requirements (4-7mg).