7 ways to fulfill your nutrients requirements for a healthy brain

7 ways to fulfill your nutrients requirements for a healthy brain

Most of us focus on how healthy we are physically by watching what we eat. Yet only a few of us remember that our brains need nourishment too to stay in excellent health. This is true for everybody, regardless of how old they are. Mental health is important for a rich and more fulfilling life. But how can you ensure the well-being of your brain?

According to the Braintest Review, the following foods can provide a balanced brain diet, if consumed regularly. Therefore, if you value your cognitive faculties, you should:

1.Have some super foods for a super you


Avocado isn’t just good because it is the main ingredient in guacamole. It is packed with monounsaturated fats that are great for our brain. Moreover, this fruit also lowers blood pressure, slowing down cognitive decline.


You might hate the legumes, or you regularly enjoy them on toast and in salads. The facts are that beans can fulfill the body’s – and brain’s – requirements for iron and fiber. Besides this, they also keep an eye on the cholesterol levels, so you stay healthier for longer.


Strawberries, blueberries, or raspberries, all berries are flowing with antioxidants. Regular consumption of these juicy itty-bitty fruits can help keep your mind strong. Each berry has its own benefits to bestow on us. For instance, if you want to improve your memory, then you won’t find a better food than blueberries for it. These berries also stagnate the development of mental disorders like Alzheimer’s and dementia.


2.Drink for the sake of your grey cells

Of course, we are talking about the caffeine king, i.e., coffee. If you love to wake up to the smell of a cup of coffee in the morning, then you’re lucky. Both caffeine and antioxidants have amazing effects on the brain. For instance, they can increase alertness by blocking chemical messengers that would make your brain switch off. By stimulating the production of serotonin, caffeine also improves the mood. When looking to sharpen your concentration, you can rely on a cup of coffee. Finally, risk reduction of Parkinson’s and other neurological diseases is also a known effect of regular coffee consumption!

3.Don’t skip the dessert

Yes, we are putting aside all the diet gurus who claim that you should skip dessert. You get maximum brain-boosting power from unsweetened cocoa and dark chocolate. They both contain strong antioxidants known as flavonoids that regulate the blood flow to your brain.

4.Fill in on folate

Whether consumed in the form of folic acid or folate, this nutrient is essential for optimal brain function. The good news about folate is that it is a part of various foods, so you can always get some. All you’d need to do is include spinach, yeast, and orange juice in your daily diet. A folate deficiency could lead to cognitive impairment and depression. Besides this, folic acid has also been known to lower the extent of age-related cognitive decline.

5.It might be time to go nuts!

This study reports that nuts and seeds are full to the brim with vitamin E., But that’s not all. According to the research, they can be a terrific way to slow down age-related cognitive decline and the development of Alzheimer’s disease. Whether you like almonds or cashews, or you’re a fan of Brazil nuts, peanuts, or pistachios, they are all good for you! If you aren’t nuts about these dry fruits, then there is still hope for you! Stock up on eggs and have healthy helpings of cooked veggies. Still not feeling it? Then why don’t you try out some of these other foods that are rich in vitamin E?

Foods6.Suck the sweetness out of your life!

By this, we refer to many sugary drinks like soda, energy, and sports drinks. Throw away any containers of processed fruit juices while you are at it. They contain less to no fruits and instead, are laced with sugar. You shouldn’t be staying away from sugary drinks just because they can cause your waistline to expand. High sugar intake doesn’t do any good for your brain either.

Moreover, do you know that these drinks can put you at an increased risk for developing diabetes? You probably did! But this next fact will blow your mind: type 2 diabetes has been linked to the development of Alzheimer’s disease! Even people who don’t have diabetes can potentially develop dementia due to the elevated sugar levels in their blood.

Besides all the bad news, there’s much more to come. For instance, high-fructose corn syrup (HFCS) is the primary constituent of most sugary drinks. It is a mixture of fructose (55%) and glucose (45%). The former has been connected to all kinds of diseases and disorders from obesity to diabetes, and high blood pressure. The combined effect of these issues may result in a metabolic syndrome that can catalyze the development of dementia.

7.Let your eyes do your thinking

Lutein, a carotenoid, has been touted as a nutrient that has many benefits to offer. For instance, its positive effects on eyes, the heart, and skin health are well-known. Apart from that, lutein is also good for brain health. Adults and kids alike should be taking lutein supplements or at least foods that are lutein-rich. According to this study, lutein is great for boosting crystalized intelligence in seniors. This means that any information they acquire during any stage of their life is more likely to stay in their brain – and for much longer too!

There are advantages of adding zeaxanthin, another carotenoid, to lutein, as well. In combination, these help improve your brain’s processing speed and memory. They are effective for both adults and children. We’d recommend that you start yourself – and your kids – off as early as you can for maximum effect!

Taking care of your brain isn’t that difficult, as you can see. Most of these foods are a part of our regular diet. If you aren’t filling up on any of them, simply add them to your shopping list. Keep this list handy and stay smart!

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