Healthy Plant-Based Foods for Brain Power

Did you know that although the brain makes up just 3% of your total body weight, it can consume up to 17% of your daily caloric expenditure? The food we eat is crucial to maintaining proper brain function because it requires specific nutrients to nourish it.

According to a team of researchers at Tufts University in the United States, the cognitive capabilities of our brains may also be impacted by vitamins. For example, vitamin D, also known as “the sunshine vitamin,” is associated with bone health and immune system support. Although vitamin D can be obtained from a variety of food choices, our body is capable of producing its own. When our skin is exposed to sunlight, the cholesterol inside us will be converted to vitamin D. This means that spending about 10 to 30 minutes outdoors under the sun is the most natural way to get our daily dose of vitamin D. Mushrooms are one of the terrific non-animal-people food sources with a substantial amount of vitamin D. Alternatively, you can pick fortified foods like soy milk, cereals, orange juice, almond milk, or rice milk to get more vitamin D. Please be sure to check if the vitamin D comes from a vegan source, however.

According to a study from the Journal of Nutrition, Health and Aging, consuming nuts regularly slows cognitive decline in older adults. Moreover, the vitamin E in nuts shields brain cells from free-radical damage, thus slowing mental decline. Walnuts are known to provide brain-healthy omega-3 fatty acids that fight inflammation.

An article in the Journal of Experimental Gerontology stated that fruits and vegetables contain a variety of bioactive phytochemicals that may help slow down cognitive decline. For instance, blueberries provide numerous health advantages, including enhancing brain function. Broccoli is another wonderful vegetable that is packed with strong antioxidants and vitamin K.

Sometimes maintaining good health isn’t entirely dependent on the food we put in. It is also equally important to avoid consuming harmful foods or substances. An article on the US government’s National Institute on Alcohol Abuse and Alcoholism website states that alcohol can interfere with how the brain controls balance, memory, speech and judgment. Even structural changes in neurons may be more likely in long-term heavy drinkers. Other than eating nutrient-dense foods and refraining from using harmful substances, it is also important to establish the habit of regular exercise.