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Best foods for brain health

1. Green leafy vegetables. Green leafy vegetables are rich in folate. Low folate levels have been linked to depression. Good sources of folate include lettuce, spinach, kale, asparagus, broccoli, Brussel sprouts, celery, and cabbage. Other good sources of folate include beets, pinto beans, black beans, navy beans, papaya, strawberries, and bell peppers.

2. Whole grains. Eating whole grains provides the brain with the proper energy the brain needs to function. Whole grains give the blood within our body glucose which is sent to the brain. Whole grains are better than refined grains because the energy from whole grains is steady and lasts longer, as opposed to refined grains which provides energy that spikes up and down and does not last as long. Make sure to choose whole grain foods that have a low glycemic index. Brown rice, brown pasta, brown cereals, and whole wheat or whole grain bread are good sources of whole grains.

3. Walnuts. Walnuts contain alpha linolenic acid, which helps promote blood flow and oxygen to the brain. Walnuts also contain omega-3 fatty acids and can help fight depression.

4. Oily fish. Oily fish contain omega-3 fatty acids. Because our bodies cannot make omega-3 fatty acids naturally, we must get them from food sources. The best sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Other good sources of omega-3 fatty acids besides fish include flaxseed oil, soya bean oil, pumpkin seeds, walnut oil and soya beans.


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