by Renee Rotto

Created on: September 30, 2009   Last Updated: October 11, 2009

If you believe you eat a healthy diet you might think eating brain food is a no brainer. Sure, most of the foods that are healthy for our bodies are also healthy for our brains, but there are some foods that are especially important for optimum brain function.

People who have abused their body's with poor diet and lifestyle can experience mental decline, as early as in their 30's but it may not be evident until their 40's or 50's or later. But since the brain is always seeking new pathways to connect their neural network, providing it with the best nutrition will affect your brain's fitness.

Even in the best of times, your brain is often malnourished. This can affect your memory, emotions or even your behavior. The good news is, that your brain can quickly respond to nutrition, even with one good meal.

Brain cell are largely composed of fat, the right kinds of fats are critical in the creating and the maintaining of brain health. The most precious fats come in the form of Omega-3 fatty acids. A diet rich in Omega-3 fatty acids can help keep the blood vessels of the brain clear off blockages; also the nerve cells can function at a higher level. Omega-3 fatty acids are found in cold-water fish. Eating fish three times a week is recommended. Types of cold-water fish that contain Omega-3 are, salmon herring, Atlantic sturgeon, sardines, mackerel, trout and tuna.

Plant sources of Omega-3 fatty acids are found in flax seed oil, olive oil, and canola oil. The fat from some vegetables like avocados, are know as good fats because they are so beneficial.

Protein

Amino acids are known as the building blocks of life. Your body breaks down dietary protein into amino acids and uses it to assemble the 50,000 different proteins it needs. The best sources of protein are from fish, lean meats, poultry, eggs, cheese and yogurt. These types of protein are called complete proteins because they provide all of the essential amino acids.

On the other hand, beans, legumes, seeds, nuts and some vegetables provide protein too but these are called incomplete proteins because they only provide some of the essential amino acids. You can however combine some foods to make a protein complete. For example, beans along with rice will provide a complete protein.

Vitamin C and E

Foods with vitamin E, and especially when taken with vitamin C, has been linked to the reduction of cognitive decline in aging. Vitamin C is found in citrus fruits like oranges and grapefruits

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