If you’re in situations that constantly require high mental performance, it’s important to eat the right foods. There’s a saying going around that we focus on eating for our gut, for our heart, for weight loss, and other things. But when it comes to eating for the brain, we usually just ignore it. That’s why it’s important for you to know which foods are best for brain health.
Eating the right kinds of foods will help you keep a sharp memory, grasp situations more quickly, think ahead effectively and ward off mental degeneration. People who consume what is called the DASH diet and MIND diet had more powerful cognitive function. These diets are low in unhealthy trans and saturated fats. And are full of certain phytonutrients and nutrients that slow cognitive decline. They also reduce oxidative stress and inflammation. So, first let’s cover the foods you should avoid and follow with the foods you should eat.
Foods to Avoid or Reduce:
- Cheese
- Fried food
- Fast food
- Red meat
- Pastries
- Butter
- Sweets
Foods to Consume More of:
- Whole grains: Eat at least 3 servings a day
- Green leafy veggies: Aim for 6 per week
- Nuts: Walnuts, almonds and cashews: Eat 5 per week
- Berries Blue berries, strawberries and raspberries: Eat 2 per week
- Beans: 3 times a week
- Olive oil: Use in place of butter and other fats
- Fish: Once a week.
READ MORE: 9 Brain-Healthy Foods That Cut Your Risk of Alzheimer’s Disease
