The brain is the most vital organ of our body and is directly and indirectly associated with many voluntary and involuntary functions of our body. Taking care of the brain’s well -being begins from infancy which shows results in adulthood and old age.
Improvement of brain function through proper diet and exercise is very essential and it has to be done from the very beginning. Many issues arise related to the brain as we grow older like Alzheimer’s, forgetfulness, Parkinson’s, memory loss, confusion, dizziness, etc. Amongst this stroke is one of the most fatal disorders which can occur as age increases.
A stroke occurs when the blood circulation in the nerves of the brain gets hampered due to the presence of clot which gets obstructed in the artery. Other reasons for stroke are sudden injury to the brain cells and rupture of cells and arteries causing bleeding. Usually, a stroke occurs in the older population and has estimated to cause 30000 deaths annually. People with cardiovascular disease and atherosclerosis are more prone to strokes. Also, those with severe alcoholism and smoking have increased chances of having a brain stroke.
Strokes are also responsible for causing major disabilities like paralysis, speech problems, visual disturbances, and impaired memory. Therefore, a person with a stroke has a much-compromised life further. Some studies show that men are more likely to have a stroke than women. In order to prevent stroke, healthy cardiac health is also equally important since our brain is directly linked to the heart and its utmost care is very important. In this article, we will discuss foods that help to prevent stroke and improve overall brain function.
Nuts like almonds and walnuts are rich in omega 3 fatty acids which are associated with improved brain function. Also, zinc, antioxidants, healthy fats and magnesium in nuts are excellent for preventing future stroke. Vitamins E present in nuts improves the brain function and decline the process of aging. Basically, nuts are good for heart function and therefore are associated with good brain function as well. However, moderation is the key since nuts are also rich in calories.
Blueberries are rich in anthocyanin, a blue-colored compound with anti-inflammatory and antioxidant effects on brain cells. Antioxidants in them act against the aging of neurons and prevent the early damage to them. They also improve the communication between the brain cells.
Turmeric is the oldest food used for ages to improve brain function. Our mothers used to give us ‘HALDI WALA DUDH’ before exams to improve and sharpen the memory. The magic is of curcumin present in turmeric help to improve memory, generate new brain cells from time to time and helps to ease the depression also. Curcumin can enter the brain cells directly crossing the blood-brain barrier and show results. Also, it reduced the symptoms of Alzheimer’s in the elderly.
Green leafy veggies
Broccoli amongst the green leafy vegetables is the richest source of Vitamin K which has proved to improve the brain function and reduce the chances of stroke also. Rich sources of dietary and soluble fiber, vitamins like folate, zinc, magnesium, minerals like calcium, iron, potassium, and magnesium play a very important role in preventing stroke and improve brain function.
Pumpkin seeds are a rich source of healthy fats, magnesium, zinc, and copper. All these are brain boosters. Zinc is essential for nerve signaling. It is associated with many disorders like Alzheimer’s, Parkinson’s, etc. Magnesium is shown to improve memory, cognitive function, neurological functions. It is essential for learning and attention. Copper is very crucial for controlling brain signals.
Eggs are rich in many nutrients like B12, folate, choline. Out of this choline is used to make acetylcholine, a very strong component for the proper functioning of the brain especially for the memory and sensory functions. Egg yolk has maximum choline content.
Studies have shown that garlic consumption has reduced the risk of stroke by 50 % in people. They prevent blood clot formation and keeps blood thin therefore reduces the chances of stroke. Allicin content is a very strong supporter of heart health and since the heart is linked to brain function it maintains a healthy balance.
Powerful antioxidants like anthocyanin, xanthins, vitamin C, etc. are loaded in citrus fruits like oranges, amla, sweet lime, lemons, tomatoes which prevent the damage to the nervous system and keeps brain alert. Consuming citrus fruits at least twice a week can show good results in older age. Lemon water empty stomach is very good to make brain alert and active.
Full of antioxidants, green tea contains catechins which help to improve the brain function and prevent the chances of stroke. It is an excellent drink for people who have already recovered from a stroke since it helps to build the new brain cells and prevents the chances of further stroke.
Foods rich in potassium are associated with a reduction in the chances of brain stroke because it helps to keep blood pressure normal. Increased blood pressure leads to increased chances of stroke and it can be fatal. Foods like banana, prunes, and nuts like figs, almonds, cashews, tomatoes, broccoli, spinach, milk, and its products are rich sources of potassium. These should be included in the daily diet.
Magnesium-rich foods include dark chocolate, avocados, nuts, legumes, soybean, tofu, whole grains, and fatty fish. Magnesium acts as a medium to transmit signals between your brain and body. It helps to carry out voluntary and involuntary functions too.
Omega 3 and 6 content of fatty fish is very important for building a grey matter of the brain. Our brain is made up of grey matter and white matter and out of it 60 % is of grey matter or say of omega 3 matter. Fatty fish include tuna, salmon, and trout. Grilling fish is the best way to consume for people who have suffered a stroke.