Adding more whole grains and nuts to your diet can have an amazing impact on your brain health!
If you want to keep your brain healthy, try to avoid simple carbohydrates. They break down quickly into sugars. When you eat simple carbs you may feel a spike of energy that will last only for a short while. High sugar makes your brain work functioning decrease.
Replace bad carbs with good carbs
When shopping for food and preparing meals at home try to cut out refined carbohydrates and replace them with whole grains and nuts. They contain complex carbohydrates that processed by your body in a good way. These carbs break down slowly and sugars are released gradually. That means the energy is released slowly and your body and brain will function in a more efficient way.
Stock your pantry with healthy whole grains
Whole grains, such as brown rice, barley, oats, barley, and quinoa are high in B vitamins and can potentially preserving your memory. Vitamins B help reduce inflammation of the brain and work to convert homocysteine (amino acid) into essential brain chemicals used for learning and maintaining memories. Whole grains are also significantly rich in magnesium which keeps your brain cells and nervous system healthily connected. Magnesium helps pass on the signals between your brain and body. It improves the functioning of the neurotransmitters responsible for attention.
Add nuts to your diet
Add more nuts to your diet. Walnuts for example, contain the beneficial Omega-3 fatty acid. Eating more walnuts can improve cognitive function of your brain and help reduce the risk of diseases, such as depression, type 2 diabetes, cardiovascular disease, and dementia.
Almonds and Hazelnuts are great sources of vitamin E. This vitamin is associated with reducing the cognitive decline related to aging.
Peanuts contain a lot of niacin. Niacin deficiencies are related to cognitive decline as well as Alzheimer’s and Parkinson’s.
Plus, nuts are also packed with magnesium!
Tips and swaps for a healthy brain
Here's the list of tips for healthy whole grain swaps and alternatives for refined carbohydrates:
- swap instant oat meal or ready-to-eat cereal mixes with whole oats
- choose buckwheat instead of potatoes or white rice
- go for bulgur and barley regularly
- replace white rice with brown rice
- eat more quinoa
- always have nuts & seeds near you for a healthy snack
- replace white bread and past with whole grain brad and pasta
Adding more whole foods to your diet offer many health benefits for your whole body, including nervous system and brain. Move away the processed foods and swap unhealthy products with whole grains, legumes, nuts and seeds. Start adding more whole foods to your diet little and you will see the difference!