Keeping your brain in tip-top shape is just as important, if not more important, than maintaining your physical fitness. Think of your brain as the control center for your entire body. It helps you process your thoughts, memories, emotions, and actions. If your brain is not functioning properly, you may be at risk of developing undesirable effects such as memory loss. And while many factors influence brain health (some of which are out of your control, such as family history), taking steps to care for your brain can put you at risk for developing certain neurodegenerative diseases. It may also help reduce
Supporting brain health requires a combination of healthy lifestyle habits. Regular exercise not only keeps your body healthy, but it also increases blood flow to the brain and helps improve cognitive function. Getting enough sleep and managing stress through mindfulness and meditation can benefit your brain health. Engaging in stimulating activities like puzzles, reading, and learning new skills also keeps your brain active.
Additionally, including certain nutrients in your diet can also impact your brain health. Omega-3 fatty acids, found in abundance in fish, walnuts, and flaxseed, are essential for brain development and function and may reduce the risk of Alzheimer’s disease. Antioxidants such as vitamins C and E help fight oxidative stress, which can damage brain cells. B vitamins, especially B6, B12, and folic acid, support neurotransmitter production and reduce the risk of brain aging and mood disorders.
However, when it comes to carbohydrates and brain health, there is a misconception that carbohydrates are bad for brain health. But is it true?
In this article, a nutritionist reveals six carbohydrates that may support brain health more than previously thought.
Are carbohydrates bad for brain health?
Thanks to the popularity of low-carb diets such as the keto diet, carbohydrates have gotten a bad rap when it comes to supporting health.But Maggie Moon, MSc, RD, brain health nutrition expert and best-selling author mind dietsays, “At a basic level, the brain needs carbohydrates because they are broken down into glucose, the brain’s preferred energy source.” She added that the brain has a high metabolism and uses up nutrients quickly. [the brain is] Although only about 2% of your body weight, it consumes up to 20% of your daily calories.When you don’t have enough glucose [sugar] Communication between neurons is lost in the brain, which can impair cognitive functions such as thinking, learning, and memory. ”
However, not all carbohydrates support brain health. Regularly consuming large amounts of added sugar options (such as baked goods, cookies, candy, and regular soda) increases the risk of chronic inflammation and oxidative stress, which can potentially damage brain cells and impair cognitive function. It may have a negative effect. However, some carbohydrate-containing foods are thought to be “bad” for brain health, and that’s actually not the case.
Here are six carbohydrates that are considered “bad” to help keep your brain sharp and healthy.
1. Potato
Potatoes may be best known as the essential ingredient in crispy fries. But Moon reminds us that “despite its haunting association with the deep fryer, there are other ways to enjoy potatoes.”
She shares that spuds provide potassium, an essential mineral needed by the brain to regulate electrical signals between brain cells, which is necessary for learning, thinking, and memory. “Americans don’t get enough potassium, which is a nutrient of public health concern,” Moon says.
These Roasted Brussels Sprouts and Potatoes are a delicious dish to enjoy if you want to incorporate potatoes into your diet.
2. Prunes
Dried fruits such as prunes are sometimes thought to be “high in sugar.”But Moon also shares that [many] “Dried fruit has a natural sweetness without any added sugar,” she explained, “because it’s naturally dried, it’s more concentrated in nutrients like fructose.” That said, many options contain added sugar, so check the ingredient list and nutrition label when purchasing dried fruit.
Moon says prunes’ rich purple color indicates that these fruits are “rich in antioxidant polyphenols that protect the brain from oxidative damage, reduce inflammation, and improve blood flow.” states. The anti-inflammatory properties of prunes are a huge benefit for brain health.
Try pork and prune ragout as an amazing way to incorporate this fruit into your diet. Of course, you can eat it as is.
3. Honey
“Honey is a sweetener that provides phenolic antioxidants,” says Moon. She likes honey “because it’s bioactive,” but she also likes how it makes other brain-healthy foods taste even better. Research shows that honey has anti-inflammatory and antioxidant properties that can support overall health, especially when consumed in place of other sweeteners. When it comes to brain health more specifically, honey may enhance memory and have neuroprotective effects (protecting the central nervous system).
Moon explains: “A honey glaze keeps omega-3-rich salmon from drying out in the oven. A drizzle of honey on thick, creamy plain yogurt provides B vitamins needed for neurotransmitter production. Crispy Hot Honey Bites are a delicious recipe packed with nutrients that support brain health.
4. Whole wheat bread
Whole grain bread is particularly beneficial for brain health as it is rich in complex carbohydrates, fiber and essential nutrients that support brain function. These “carbohydrates” require more time and effort from the gastrointestinal system. [gastrointestinal] “You have to break it down first, so you need a metabolic system,” explains Matthew Kulka, M.D., a board-certified family medicine physician based in Bucks County, Philadelphia. Because of this, whole grains provide a steady release of glucose, the brain’s primary energy source, unlike simple carbohydrates that cause blood sugar levels to spike or drop quickly. A steady supply of energy helps maintain cognitive functions such as concentration and memory. Additionally, whole grain breads, especially fortified breads, are rich in B vitamins such as niacin, thiamin, and folic acid, which play important roles in neurological health and prevention of cognitive decline.
5. Brown rice
Kurka explains that brown rice may also surprise people as a carbohydrate that can support brain health. He added that it is “100% whole grain” and provides energy, fiber and nutrients.
Brown rice is a great addition to a balanced, healthy diet that supports brain health. Our Cilantro Lime Brown Rice is a delicious brown rice-based dish that is ideal for brain health.
6. Fortified grains
At least half of your daily grain choices should be whole grains, but there’s definitely room for fortified grains such as fortified wheat, rice, pasta, and cereals. “All of these are fortified with folic acid, a B vitamin that helps prevent neural tube defects (NTDs) during early pregnancy,” says Elana Natker, a nutritionist and nutrition communications consultant. Since folic acid fortification became mandatory in the United States in 1988, fortification of grains with folic acid has helped reduce the prevalence of NTDs by 35%.
This one-pot chicken and rice is an easy-to-make dinner to boost your intake of B vitamins.
conclusion
Carbohydrates are not the enemy, especially when it comes to brain health. In addition to well-known carbohydrates that support brain health, such as blueberries and pomegranates, eating surprising ingredients like rice, prunes, and even fortified grains can sharpen your brain and help it function properly. may be helpful.
Although many factors that prevent symptoms related to brain health are outside of your control, you can support your brain health by following these habits.
