A diet to keep your brain young

The brain represents only 2% of our body weight but uses 20% of the body's energy. The brain also demands a high percentage of the overall energy requirements. The mechanisms of the brain are complex and providing a sustained, healthy, source of energy is the only way to ensure its smooth functioning.

While most people choose diets based on their weight loss goals or for building muscles, you can also make sure you design your diet to keep your brain healthy. Certain nutrients can help slow down the ageing process of the brain and keep it sharp for long.

* Eating fish, which is rich in omega 3 fatty acids, increases blood flow to the vessels, resulting in increased performance of the brain. Other sources of omega 3 include walnuts, flaxseeds, edamame beans, and some vegetable oils.

* Flavonoids, commonly found in tea, red wine, apples, citrus fruits and soy products, activate the signalling pathways in the hippocampus, a part of the brain that is associated with learning and memory.

* Lipids make up for 10% of the weight of the brain and are important for proper functioning of the membranes. Lipids supply essential fatty acids and aids in the absorption of fat-soluble vitamins A, D, E and K.

* It is also important to make fruits a part of your daily diet. Blackberries, plums, strawberries, apples, cherries, and cranberries are rich in anthocyanins an organic compound that helps promote brain health.

* Some other brain foods include avocados, broccoli, celery, coconut oil, dark chocolate, egg yolks, green leafy vegetables, turmeric, and walnut.

Undernourishment can lead to brain shrinkage and neurodegeneration. So, eat healthy, stay sharp!

(The author is a dietician, Paras Bliss Hospital)