Eating healthy is good for our mental as well as physical health, says Sudipta Talapatra, a nutritionist in Kigali. “Our brain requires nutrients just like our muscles or organs do but some nutrients are particularly good for the brain,” she says. “These brain-healthy nutrients include Vitamins B,C,E,K, essential fatty acids or omega 3 fatty acids, zinc and lycopene and the most common foods are nuts and oilseeds, avocados, tomatoes, blueberries, broccoli, apples, cocoa, oily fish and whole grains.”According to healthline.com, improving mental functioning can be as simple as the foods you eat. Some of the best sources could be considered treats.“Though your brain only makes up about two percent of your body weight, it consumes about 20 per cent of the calories you eat and the oxygen circulating through your system. Making sure to put the proper fuel in your diet is a smart start to better mental performance,” says the online team. Sudipta recommends to pick from a list of more than eight foods for better mental performance. Nuts and oilseeds: These are especially good source of Vitamin E, which is said to help prevent cognitive decline. The healthy unsaturated fatty acids present in nuts can help reduce risk of Alzheimers disease. Sudipta recommends the daily consumption of an ounce of mixed nuts including walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds or pecan nuts and nut butters such as peanut butter, and almond butter. “One can eat these nuts raw or roasted and should always go for unsalted nuts to keep sodium levels in check,” says Sudipta. Avocados: Avocado is a superfood high in nutrients containing more than 20 vitamins and minerals, phytonutrients, folic acid, potassium and fibre, says the nutritionist. “It has earned a bad reputation, though, because of the high fat content. One doesn’t have to eat the whole fruit at a go and can always balance it with other items in a meal,” Sudipta says. Moreover, she says, avocados provide the healthy kind of fat that the body needs. The oleic and linoleic acids in avocados boost the levels of good cholesterol and reduce the bad cholesterol. The monounsaturated fats present in avocados contribute to healthy blood flow and reduces blood pressure that promotes brain health. Broccoli: A great source of Vitamin K that enhances cognitive function and boosts brain power. Oily fish: Essential fatty acids cannot be made by our body and therefore, must be obtained from diet, Sudipta adds. “The most effective omega-3 fats are naturally found in oily fish such as salmon, trout, mackerel, herring, sardines and kippers, in a ready-made form that the body can use easily.”These fatty acids improve memory and are also good for the heart, joints and general well being, she adds. Good sources of essential fatty acids also include linseed oil, soya bean oil, pumpkin seeds and walnuts. Egg yolk: According to Sudipta, the choline present in egg yolk helps us learn more readily and is the mental building block.
