BEST FOODS FOR YOUR BRAIN
There's no denying that as we age, our body ages right along with us.
You can improve your chances of maintaining a healthy brain
if you add 'smart' foods & drinks to your diet
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Caffeine Can Make You More Alert
- There's no magic bullet to boost IQ or make you smarter but certain substances, like caffeine, can energize you and help you concentrate
- Caifeine is found in coffee, chocolate, energy drinks & some medications & can wake-up
- The effects are short-term
- Be careful not to overdo on caffeine because it can make you jittery & uncomfortable
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Sugar Can Enhance Alertness
- Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body processes from the sugars and carbs you eat
- That's why a glass of something sweet to drink can offer a short-term boost to memory,
thinkin & mental ability - Have too much, though & memory can be impaired, along with the rest of you
- Go easy on the sugar so it can enhance memory without packing on the pounds
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Eat Breakfast to Fuel Your Brain
- Studies have found that eating breakfast may improve short-term memory & attention
- Students who eat it tend to perform better than those who don’t
- Foods at the top of researchers' brain-fuel list include high-fiber whole grains, dairy & fruits
- Researchers found high-calorie breakfasts appear to hinder concentration
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Fish Really is Brain Food
- A protein source linked to great brain boost is fish which is rich in omega-3 fatty acids that are key for brain health
- These healthy fats have amazing brain power
- A diet with higher levels of fish has been linked
1. To lower dementia & stroke risks & slower mental decline
2. They may play a vital role in enhancing memory, especially as we get older - For brain & heart health, eat two servings of fish weekly
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Add a Daily Dose of Nuts and Chocolate
- Nuts & seeds are good sources of the antioxidant vitamin E, which has been linked in some studies to lessen cognitive decline as you age
- Dark chocolate also has other powerful antioxidant properties & it contains natural stimulants like caffeine, which can enhance focus
- Enjoy up to 1 oz daily of nuts & dark chocolate to get all the benefits you need with a minimum of excess calories, fat, or sugar
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Add Avocados and Whole Grains
- Every organ in the body depends on blood flow, especially the hear & brain
- A diet high in whole grains & fruits like avocados can cut the risk of heart disease & lower
bad cholesterol - This reduces your risk of plaque buildup & enhances blood flow, offering a simple, tasty way
to fire up brain cells - Whole grains, like popcorn & whole wheat, also contribute dietary fiber & vitamin E
- Even though avocados have fat, it's the good, monounsaturated fat that helps with healthy blood flow
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Blueberries Are Super Nutritious
- Research in animals shows that blueberries may help protect the brain from the damage
caused by free radicals. - Blueberries mayalso reduce the effects of age-related conditions such as Alzheimer's disease or dementia
- Studies also show that diets rich in blueberries improved both the learning & muscle function
of aging rats, making them mentally equal to much younger rats
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Benefits of a Healthy Diet
- If your diet lacks essential nutrients, it can hurt your ability to concentrate
- Eating too much or too little can also interfere with your focus
- A heavy meal may make you feel tired & too few calories can result in hunger pangs
- To bBenefit your brain, strive for a well-balanced diet full of a wide variety of healthy foods
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Vitamins, Minerals & Supplements?
- Store shelves are full of supplements claiming to boost health
- Although many of the reports on the brain-boosting power of supplements like vitamins B,
C, E, beta-carotene & magnesium are promising, a supplement is only useful to people
whose diets are lacking in that specific nutrient - Some researchers are cautiously optimistic about ginseng, ginkgo & vitamin, mineral & herb combinations & their impact on the brain, but more proof is still needed
- Check with your doctor
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Get Ready for a Big Day
- If you want to power up your ability to concentrate, start with a meal of
1. 100% fruit juice
2. Aa whole-grain bagel with salmon
3. A cup of coffee - In addition to eating a well-balanced meal, experts also offer this advice
1. Get a good night's sleep
2. Stay hydrated
3. Exercise to help sharpen thinking
4. Meditate to clear thinking and relax
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