You manage your to-do list like a true professional, you are an expert at multi-tasking, and you are able to run circles around most people. However, when you are constantly finding yourself having to switch gears and attempting to stay on top of your game that can result in serious brain drain.
Although one guaranteed way to reboot is to get enough sleep. You need to refuel by eating nutrient-rich and healthy foods. This helps to improve your problem-solving and decision-making skills. Along with your memory and focus.
We are starting to have a better understanding of how nutrition influences memory and learning. Matt Kuchan a scientist confirms this who is the global leader of Abbot’s partnership with the University of Illinois Centre for Nutrition Learning and Memory. He added that their research, which covers infancy through adulthood, really demonstrates the critical role that nutrition plays in creating strong brain connection, preserving our memories, helping us to better focus, and to preserve who we are ultimately.
Fortunately, research has indicated that there are several different nutrient combinations and nutrients that might help.
Keep reading to discover what the best six brain-healthy nutrients are and what foods contain them, summarised here by the School of Natural Health Sciences.
1 & 2. Zeaxanthin and Lutein
Lutein well known for its cardiovascular health, skin health, and eye health benefits. It is a carotenoid and is increasingly becoming recognised for its brain health benefits for individuals of every age.
For example, the Centre for Nutrition, Learning and Memory and the University of Illinois and Abbot, conducted a study recently showing seniors who consume higher amounts of lutein have improved crystalised intelligence – meaning better use of retaining information they have acquired over the course of their lives.
Fortunately, you don’t need to wait for your golden years in order to benefit from lutein. According to additional research, taking a combination of zeaxanthin and lutein can help to improve memory. Whilst processing speed for people of all ages.
Many different foods contain this anti-oxidant. Including blueberries and apples – and has been recognised historically for its benefits. Treating heart disease, high cholesterol, and other types of circulation-related conditions. However, Abbott conducted a pre-clinical study recently showing that when quercetin is combined with other critical brain nutrients, it may help slow down the decline in cognitive health. That gives “an apple a day” concept an entirely new meaning.
4. Natural Vitamin E
This vitamin naturally found in areas of the brain that links to language development, vision, and memory. It has shown that this powerful antioxidant complements lutein to help protect DHA against free radicals contained in the environment – including ultraviolet radiation coming from the sun and air pollution.
A recent Abbott study also shows natural vitamin E is best over synthetic vitamin E by the brain.
Kuchan says to be sure to search for natural vitamin E on food labels. Referred to as d-a-tocopherol or d-alpha-tocopherol.
5 and 6. DHA and Omega-3 Fatty Acids
Furthermore, good fat is also known as Omega 3. It can play a very important role in slowing down ageing progression in the pray and preserving cognitive functions. Recent research conducted by Abbot shows those older adults who were at risk for late-onset Alzheimer’s disease who consumed greater amounts of omega-3 fatty acids performed better than peers on cognitive flexibility tests – or their ability to switch between tasks efficiently.
Kuchan says it is important to realise that omega 3 fatty acids – unlike some nutrients – don’t occur naturally in the body the way some other nutrients do. That is why it is very important to ensure that you incorporate healthy foods rich in omega-3s in your diet.
Consequently, some studies show consuming high amounts of DHA (docosahexaenoic acid), which is an omega-3 fatty acid that is critical for cognitive functioning, is associated with having an improved ability to use and access information.