Your brain requires sufficient nutrients to function normally.
According to Oregon State University's Linus Pauling Institute, proper
nutrition is essential for normal cognition, or thinking skills. A
healthy diet that is low in fat and high in essential nutrients reduces
the risk of memory loss, helps prevent strokes and boosts alertness.
Helps Memory
The vitamins, minerals and phytochemicals contained in fruits
and vegetables may help your memory. Registered dietitian Joy Bauer
says that the more produce you eat, the better off your memory will be.
Folic acid, a B vitamin found in peas, broccoli, spinach, artichokes,
beets and oranges, appears to be particularly helpful. Additionally, a
diet that includes omega-3 fatty acids, which are abundant in fatty fish
like salmon, may protect your memory as you age. In a review of 15
studies published in the March 2009 issue of "Nature Clinical Practice
Neurology," eating fish or taking omega-3 supplements was associated
with slower cognitive decline in elderly people.
Boosts Alertness
Your brain needs a steady supply of glucose, or sugar, to
concentrate and stay alert. Carbohydrates are the best source of this
fuel. Certain dietary minerals, including magnesium, manganese and iron,
are needed for your body to metabolize glucose, according to the Linus
Pauling Institute. A deficiency in iron also prevents adequate oxygen
delivery to the brain, which can cause fatigue and poor mental
performance. Iron is found in animal and plant foods, but the type of
iron in animal foods is best utilized by the body. Top sources of this
type of iron are chicken and beef liver, oysters and dark-meat turkey.
Prevents Stroke
Good nutrition helps ensure a proper supply of blood to the
brain, lowering the risk of a stroke, according to the Linus Pauling
Institute. A stroke can impair cognitive function. Because oxygen and
nutrients are carried in the bloodstream, anything that blocks the
supply of blood to the brain, such as plaque on artery walls, can injure
brain cells. A heart-healthy diet will reduce the risk of a stroke
because heart health and brain health go hand-in-hand. This means eating
plenty of fruits, vegetables, nuts, legumes and fish and reducing
consumption of red meat and fatty foods.
Considerations
To protect your brain, it's wise to limit fast food, which
tends to be high in fat, cholesterol and sodium. Sodium increases the
risk of high blood pressure, a risk factor for stroke, and saturated fat
and cholesterol can clog arteries, triggering a stroke. In a study
published in the August 2009 issue of the "Annals of Neurology," the
risk of stroke in a Texas neighborhood increased by 1 percent for every
fast food restaurant in the neighborhood. You may also want to limit
processed foods -- a diet high in processed foods was associated with
cognitive impairment in a study published in the October 2012 issue of
"Nutrients." Finally, it's important to maintain a healthy weight, since
obesity has been linked to increased cognitive aging.
