For brain health, choosing fruits and vegetables that are good sources of the right nutrients is a good first step. Look for fruits and veggies that are rich in the nutrients associated with mental health and alertness or the prevention and reduction of cell damage, or those that can help prevent or reduce the likelihood of mental deficiency. Combine these fruits and vegetables to suit your preference and according to the availability of fresh produce.
A source of folate and vitamin C, lemons are also a good source of potassium. Vitamin C and folate both encourage healthy cell and nerve development, vital to healthy brain function. A single cup of lemon juice has almost 200 percent of the daily vitamin C requirement for a 2,000-calorie-per-day diet. Potassium helps regulate your blood pressure, which leads to healthy arteries and thus good blood flow. With well-regulated blood flow, your brain receives the amount of oxygen it needs to function optimally.
Antioxidants help your body defend itself from damage from free radicals and toxins. Vitamins C and E are natural antioxidants that are found in blue, purple or dark red fruits. Berries, pomegranates, kiwis, papayas and mangos are rich in vitamin C and E. These fruits have the added benefit of being naturally sweet, so adding them into a fresh juice is not only brain boosting and healthy, but tasty.
The superfood contains various nutrients that support mental health and cognitive functions. Carrots are rich in potassium which encourages normal functioning of the brain thereby preventing stroke. It is also an excellent source of beta-carotene, a substance known for boosting brain power.
Research indicates that oxidative stress links to the decline of cognitive functions and deterioration of the brain. Beta-carotene was shown to reduce oxidative stress hence improving brain function.
Leafy Green Vegetables
While it’s becoming more common to add green vegetables to juices, they still might not be your first choice for ingredients. But many leafy greens are high in vitamin C, vitamin E, folate and vitamin A. Vitamin A is a natural antioxidant, and Vitamin C and folate are helpful in preventing depression. Even adding just a little bit of leafy greens to your juice can provide a disproportionately large health benefit.
Magnesium, an essential mineral, is required in more than 300 chemical reactions and processes in the body. Among its many functions, magnesium is essential for making protein and for creating and transporting energy in the body, all three processes of which are crucial to a healthy brain function. The majority of dietary magnesium is found in leafy greens, but bananas and avocados, as well as nuts, are good sources of magnesium. If you’re not sure about putting bananas and avocados in your juice, blend them in for a creamy, more filling beverage.
Beetroot contains nutrients including folate, magnesium, iron and vitamin C. It is favorable for health due to the high content of nitric oxide. The nitrate gases convert into nitrites that help improve blood flow to the brain.
Photo credit: Pixabay