Nutritionists have revealed the food to eat to help your mind stay sharp and age well. According to them, Dr. Uma Naidoo who is a dietary therapist, brain expert, and faculty member at Harvard Medical School from the Harvard University, she is a living testimony to eating the right food varieties each day to assist her mind with staying sharp.
Eating the right “brain-boosting foods” can significantly decrease your risk of developing neurological problems, improve your mental health, and help you stay sharp and focused.
Dietary therapists have always advised patients — especially those who want to improve their brain health or are trying to recover from trauma — about foods they should incorporate into their daily diet.
To accomplish your point of getting a good mental health, you can take mixed greens like spinach and kale, blueberries, nuts like almonds and pecans. Research have observed that, this is one of the most advantageous food sources with regards to assisting your brains with aging very well.
Eating The Brain-boosting Blueberries:
Add 1/2 to one cup each day. Frozen blueberries are similarly just about as good as long as they don’t have added sugars, juice or additives.
- Blueberries are high in flavonoids, which are plant intensifies that offer an assortment of medical advantages. Studies have observed it can bring down your risk of dementia.
People who eat a diet that includes at least half a serving per day of foods high in flavonoids may have a 20% lower risk of cognitive decline, according to a 2021 study that surveyed 49,493 women with an average age of 48, and 27,842 men with an average age of 51.
- Blueberries are rich in anthocyanins, a type of antioxidant that gives these berries their characteristic color. Anthocyanins support a healthy stress tolerance and anti-inflammation throughout the body, particularly in the brain.
The antioxidant phytonutrients — that is, plant nutrients — found in blueberries also quell inflammation in the body and brain, and protect cells from damage.
- They are rich in fiber. Like antioxidants, fiber decreases inflammation and feeds the “good bacteria” in the gut. Blueberries are rich in fiber, allowing them to improve our microbiome health and reduce inflammation in the gut and the brain.
- Blueberries contain folate, which is an important vitamin that allows neurotransmitters, the chemical messengers within our brain that govern mood and cognition, to function properly.
Where a deficiency of folate may underlie some neurological conditions, improving folate status has beneficial effects on our mental health, brain health and cognitive age.
So How Do You Include Blueberries Into Your Diet?
Adding watermelon and Blueberry Ice Pops:
These simple homemade ice pops are soothing because of their cool, lightly sweet taste. Watermelons are also rich in antioxidants and vitamins A, B and C. These treats can be made with almond milk for a creamier texture or coconut milk for added flavor. Preparations time takes only ten (10) minutes plus a Servings: of 6 to 8 pops.
2 cups seeded, chopped watermelon
1 cup almond or coconut milk (optional)
1/2 teaspoon fresh lime juice
1 tablespoon lime zest
1/4 tablespoon honey
1/2 cup fresh or frozen blueberries
Puree the watermelon with the milk, if using, in a blender.
Stir in the lime juice, lime zest and honey.
Pour into stainless‐steel ice-pop molds until each mold is two‐thirds full, leaving room for the blueberries.
Chia Pudding Topped With Nuts And Blueberries:
Chia pudding is a great way to start the day and doesn’t require any early-morning prep. Since it has to be set in the fridge overnight, you can prepare it the night before.
1/2 cup organic canned light coconut milk
1/2 teaspoon honey
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
2 tablespoons chia seeds
Pour the coconut milk into a mason jar and stir in the honey, vanilla and cinnamon.
Sprinkle the chia seeds on top.
Screw the lid of the mason jar on and shake well so that the seeds mix with the milk.
Chill overnight in the fridge.
Serve topped with blueberries and nuts.