Fuel Your Body to Fortify Your Brain

You probably don’t eat three perfect meals every day which means that you won’t get optimal nutrition from food alone. Additionally, some vitamins and minerals crucial to mental processes are not present in food in sufficient amounts. The best way to ensure you fuel your brain properly is to include a supplement as part of your daily diet.

 You may begin the morning with a lone cup of coffee or feast on eggs, oats and berries—either way, augment breakfast with Constellation Nutrition supplements to ensure you get everything you need to start the day off right.

Vitamin C is present in citrus fruits such as oranges, tangerines and lemons. Mushrooms provide vitamin D. Asparagus, olives and avocados are rich in vitamin E which helps neurons heal after trauma and supports maintenance of overall cognitive function. Spinach, kale and other dark leafy greens contain lutein and zeaxanthin which may improve memory.

 The antioxidants in berries reduce inflammation throughout the body and aid strong neural communication. Lastly, the glucosinolates plentiful in broccoli, cauliflower, cabbage and turnips protect brain cells from damage and may even help reduce the incidence of certain cancers.

Omega-3 fatty acids have been in the news quite a bit in the last decade or so, and with good reason. Growing evidence suggests omega-3 acids—particularly the one known as DHA—help neurons communicate with each other so signals can be sent along neural pathways faster, improving response time.

They have also been shown to delay cognitive decline from age or trauma, so consume as much of the omega-3 fatty acids as you can. Eschew saturated fats found in red meat, cheese, lard and coconut oil. Also avoid trans fats present in processed and deep-fried foods. Both saturated and trans fats have been shown to hamper neurological function.

Several whole grains are vital to brain health, in part due to their beneficial levels of vitamin E. Include oats as part of breakfast then serve barley or brown rice with dinner to get a proper amount. Breads and pastas containing whole grains are also nutritious, delicious staples in a healthy diet.

By now you have heard the good news that dark chocolate is packed with flavonoids which enhance blood supply to the regions of the brain associated with memory and learning. Other snack foods that enhance cognitive function include nuts, fruits and veggies; customize your own brain-boosting trail mix or simply opt for crudité with hummus for a tasty treat.

You probably already realize that coffee can increase alertness; it is also a good source of antioxidants and can reduce the risk of stroke and dementia. Be aware that caffeine can have adverse effects on sleep which is essential to good cognitive function, so limit consumption according to your personal needs.

Tea and cocoa are flavonoid-rich. Wine has all the advantages of flavonoids with the added benefits of enhancing mental activity and ridding the brain of toxins; wine can even limit damaging effects that result after a stroke. The key to maximizing the benefits of wine is to limit consumption to one or two glasses a day.