Eat plenty of fruits and vegetables — they provide the body with antioxidants to help maintain balance, coordination, and memory function. Vitamins C and E are antioxidants, and dark-colored fruits and vegetables are an especially wholesome source.
Eat minimally processed foods — especially fruits,vegetables, whole grains, legumes, nonfat milk, lean meat, and fish. Less processing means more nutrition and less possibly harmful factory-made chemicals in your food.
Eat more fish and fish body oils — fish oil is rich in essential fatty acids, so when your mother gave you cod liver oil and called it “brain food,” she was right! Also, the protein in fish and other sources is needed to maintain nerve cell structure.
Got milk? — calcium is an element our bodies need not only to keep bones strong but also for nerve impulse conduction and muscle contraction. In addition to milk, calcium is added to cereals and juices or available as a dietary supplement.
More brain food — soy products, egg yolks, peanuts, and liver are all good sources of choline, a nutrient that builds the neurotransmitters that pass electrical impulses between brain cells.
Water, water everywhere — water makes up 85% of your brain’s weight. Dehydration has been found to affect the brain, causing lower concentration. Why not add lemon, orange, lime, even cherries to your handy bottle ofwater? Cherries have anti-inflammatory nutrients that can help with arthritis.
Take a supplement — extra vitamins, minerals, and antioxidants are beneficial. Vitamins E and C are antioxidants, and you can take up to 100 IU of E and up to 1,000 mg of C. The B vitamin group plays an important role in nervous system function, and a diet rich in vitamins B6, B12, as well as iron may reduce the risk of heart attack and stroke.
Limit trans fats, sugar, and cholesterol — all these, often found in processed foods, can cause the arteries to become clogged and narrow, a leadingcause of strokes and heart attacks. Strokes can be
especially damaging to the brain.
Practice portion control — cutting back on eating extra calories the body doesn’t require can increase your lifespan and cut the risk of age-related diseases, such as heart disease, stroke, diabetes, cancer, and reduced immune response.