One of mankind’s ongoing pursuits is to be healthier, stronger, and to maximize their full potential. One’s diet is a vital component in achieving all of those goals. As they say, you are what you eat, so you can transform your life by changing your eating habits. For a better memory and a healthier brain, there are many vegetables that you can start including in your meals. Not everyone loves vegetables for one reason or the other. These foods contain vital nutrients for our health and wellbeing, and there’s no good substitute for that. Thanks to creative cooking and packaging, more and more people are getting the recommended amount of vegetables each day. If you are looking to improve your brain health, there are many different foods you can eat. Here we take a look at five of the very best vegetables for a healthier brain.
Eating more broccoli is a great healthy food choice. This green vegetable is loaded with healthy vitamins and nutrients. It is high in anti-oxidants, which are important for protecting the brain cells against certain kinds of chemical damage. Broccoli also has a high level of vitamin K, and you can get your recommended daily intake of this vitamin from just one cup of broccoli. Vitamin K is needed in the formation of one of the fats brain cells known as sphingolipids. Some studies with older adults have even indicated that vitamin K improves memory.
One of the important minerals contained by these high-nutrient vegetables is magnesium. This metal is vital in the dilation of blood vessels. More blood flow to the brain means a better-nourished and healthier brain. Researchers also believe that eating a serving of spinach daily can make your brain stay years younger. Spinach also contains chlorophyll, which is good for the blood and therefore for the whole body.
Kale is one of the most popular leafy greens these days and for good reason. This vegetable is packed with beneficial vitamins and nutrients, many of which can boost your brain health. One of the notable compounds is sulforaphane. This can help to fight cancer and improve brain health.
Asparagus is rich in folate. Low folate levels have been linked by various studies to be associated with a greater likelihood of depression. Folate also works with vitamin B-12 to stimulate anti-aging properties. Asparagus is also packed with anti-oxidants which can help fight cancer.
Tomatoes are rich in many nutrients including vitamin C. The orange and red varieties also contain carotenoids. These compounds have been linked by scientists with improves memory and cognition. Another important nutrient which is found in tomato skin is lycopene. It protects against depression-causing inflammation, so eating more of this can be an important part of helping to lift your mood. All red tomatoes are great for these health benefits, but you can find a higher concentration of these nutrients in cherry tomatoes.
Besides the vegetables discusses above, there is a wide variety of food items that are great for your brain’s health. Some of the very best include blueberries, cold water fish such as salmon, and nuts. Blueberries and other berries are high in antioxidants, and these fight cancer-causing compounds such as toxic pollutants. Blueberries are also believed to improve motor skills, learning capability, and to lower the risk of dementia and Alzheimer’s. Omega-3 fatty acids from fish are vital for lowering bad cholesterol and decreasing inflammation. This is important for a healthy brain. Nuts also contain Omega-3 fatty acids which have been linked to lower chances of depression, improved sleep, and memory.