Our food habits are closely linked to our brain function. Despite our brain comprising only 2% of our total body weight, it requires several micronutrients, antioxidants, and vitamins to operate optimally. These essential components are either processed or synthesized by the brain itself, and glucose is crucial for this process. Thus, a continuous supply of glucose is necessary for the brain to function effectively.
To ensure a steady supply of glucose, it is advisable to consume foods such as red rice, whole grain breads like wheat or oats, as they release glucose slowly into the bloodstream, maintaining a stable level over an extended period. This steady supply aligns well with the brain’s preferences, fulfilling its basic requirement.
Maintaining brain health is essential for preserving cognitive function as we age. Incorporating certain foods into our diet can help achieve this goal. Here are some foods that can provide the necessary nutrients and support brain function:
- Fatty fish: Rich in omega-3 fatty acids, which are crucial for building and maintaining brain tissue. Studies have shown that individuals who consume fish regularly tend to have more grey matter in their brains, particularly in areas responsible for decision-making and memory retention. Fish such as salmon, Bombay duck, Barramundi, Ribbon fish, Swamp barb, Long whiskered catfish, prawn, Hilaha, Carp, and Curp are excellent sources of omega-3 fatty acids.
- Pumpkin seeds: High in antioxidants, which help protect brain cells from damage caused by free radicals.
- Dark chocolate (containing more than 70% cocoa): Rich in flavonoids, which can improve memory and prevent age-related cognitive decline.
- Eggs: A good source of choline, which is important for brain health and function.
- Nuts: Packed with healthy fats, vitamins, and minerals that support overall brain function.
- Green tea: Contains compounds like catechins, which have been linked to improved brain function and a reduced risk of age-related cognitive decline.
It’s important to note that while some products like green tea and green coffee claim to aid in weight loss when consumed excessively, they can potentially harm internal organs. Moderation and balance are key when incorporating these items into your diet.
By making smart dietary choices and prioritizing foods that support brain health, you can maintain cognitive function and keep your brain sharp as you age.