Brain Food

Every Sunday I like to provide the membership with nutritional and lifestyle info. This week I thought I would focus on "Foods that help your Brain"...because as we age...we need all the help we can get!!!

Wholegrains: The brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Opt for 'brown' cereals, wheatbran, granary bread and brown pasta.

Fatty Fish: Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

Blueberries: Studies have suggested that the consumption of blueberries may be effective in improving or delaying short term memory loss.

Tomatoes: There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

Blackcurrants: Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin are blackcurrants.

Pumpkin Seeds: Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

Broccoli: A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

Sage: Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.
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