Brain Health Food - A Healthy Diet for Your State of Mind

It's probably no surprise to you that a diet that's healthy for your body is also the best one for your brain. Choosing the right foods can help us not only live longer and avoid disease but can also help us maintain a higher quality of life by ensuring that our brains stay active and focused.

The best diet for your brain is one that is based on whole foods. This means fresh fruits, vegetables, whole grains and nuts, seeds and legumes. Avoid highly processed foods and foods with preservatives. Foods purchased raw and cooked at home are healthiest for your body and your mind.

Any diet emphasizing brain health should encourage minimizing sugar and fat. Sugar gives you a quick mental "high", but once you've come down from this high you may feel sluggish and have difficulty focusing on tasks. Fat increases your risk of heart disease and stroke because, in part, of the body's inability to circulate blood appropriately. And, guess what? If your blood isn't circulating to its maximum capacity, your brain function will be diminished.

You should also eat the right combinations of foods for optimum brain health. Your brain needs a steady supply of glucose throughout the day for optimum function. Eat a good breakfast that includes some protein for starters. But in addition to that, eat carbohydrates and protein in combination throughout the day. The protein will keep your body going for a longer amount of time, but some carbohydrates will give you the energy you need to move and think quickly.

In addition to following these basic guidelines, here are some specific foods that can help contribute to a healthy brain.

" Eggs - Eggs are rich in choline, which our bodies use to produce the neuro transmitter acetylcholine. Studies have suggested that low levels of acetylcholine are associated with Alzheimer's disease. In addition, studies have shown that, even for the short term, too little acetylcholine can result in memory loss and reduced brain function.

" Strawberries and Blueberries - All fruits are good for the brain, because they contain high levels of Vitamins C and E and beta-carotene. These anti-oxidants are beneficial to the body because they eat up free radicals, which cause cell damage. Free radicals are naturally occurring oxygen containing molecules that can damage our cells and our DNA if we don't combat them. They occur as a by-product of our digestive processes. Anti-oxidants eat up these free radicals before they can damage our cells.

Blueberries and strawberries are even more beneficial than other fruits, however. In addition to containing high anti-oxidant levels, they appear to directly improve coordination and memory. In several studies, rats fed these two berries showed significant improvement in short term memory and coordination.

" Cold Water Fish- Fish like salmon are rich in Omega 3 fatty acids. These fatty acids improve brain function, increase memory and potentially ward off age related cognitive impairments such as Alzheimer's disease and dementia. In addition, Omega-3 fatty acids have been shown to prevent heart disease. If you just don't like fish, supplement. Fish oil capsules are easy to find at the pharmacy and are inexpensive.

Protecting the health of your brain and your brain fitness is really fairly simple if you just ensure that a few important foods are in your regular repertoire of meals and if you avoid some of the pitfall foods, like fats and sugars. A little preparation when you're younger can help ensure good brain function today and tomorrow.

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