A lot of you are surely looking for ways to improve your brain health. This is because, as you age, your brain will begin to lose function, which results in different issues – from memory loss to cognitive decline. However, Dr Bruce Grossinger believes that there’s one simple thing you can do to maintain brain health as you age: eat healthy!
Healthy Fats
First of all, your brain is mainly made up of 60% fat, and it needs healthy fats as a reliable energy source to function correctly. Omega-3 fatty acids, which are usually found in fish, nuts, and seeds are very helpful for your better brain health as well.
Omega-3 Fatty Acids
Omega-3 fatty acids are primarily found in fish, nuts, and seeds. They’re so essential for your brain functioning, and can also help with common mental health conditions like depression and anxiety.
These are known to be anti-inflammatory, which means they can help prevent or at least reduce the symptoms of common chronic diseases like heart disease, diabetes, and arthritis. Omega-3s are good for your heart, and it’s because they can lower your triglycerides (a type of fat) in the bloodstream, all while raising your HDL cholesterol (“good” cholesterol).
Magnesium
Magnesium supports the health of your muscles, bones, and teeth, as well as keeping your blood pressure levels stable. Aside from that, magnesium also plays a role in converting food into energy. A study published in the Journal of Nutrition just found that people who regularly ate more magnesium-rich foods had better scores on memory tests, compared to those who consumed less magnesium.
For nutritional reference, the recommended daily intake for magnesium is around 300mg per day, if taken by men aged 19-30 years old. For women of the same age bracket, that would be 420mg per day. But for those aged 31 and above, that would be 400mg for men and 310mg for women.
Biotin
Biotin plays an important role in your body’s energy production by helping to convert food into glucose (sugar), which then fuels your body’s cells. Deficiency in this nutrient can cause fatigue, weakness, sores on the skin or mouth, loss of appetite, and dry hair.
To boost your body’s biotin, regularly consume certain foods such as liver, eggs, whole grains like brown rice and wheat germ, nuts like peanuts and almonds, and leafy green vegetables like spinach or kale.
Iron
Iron helps in the formation of hemoglobin, which will then carry oxygen in your blood. Your body needs enough iron to make red blood cells – otherwise, you can become anemic, and may experience symptoms like fatigue or weakness.
If you are an adult, the recommended daily intake of iron is 18 mg per day, though this amount can vary from one person to another. Dr Bruce Grossinger states that it’s easy to get this nutrient, though: just eat plenty of foods high in iron (like spinach), take the best iron supplement if necessary, and avoid taking antacids with your meals (since these decrease absorption).
Zinc
Zinc deficiency can cause memory loss and depression, and it’s also thought to play a role in Alzheimer’s disease. This is found in meat, poultry, seafood and eggs, dairy products, nuts, and seeds, whole grains including oats (the best source), legumes such as beans or lentils, and fortified cereals like those made by popular oatmeal companies, which include extra B vitamins (B6 & B12).
