Mental health is as important as physical health. In order to keep your grey matter sound and happy, you need to seriously undertake some guidelines related to foods (particular for brain boosting) and eating habits. Just as your heart and lungs require nutrients to perform well, your brain requires them too.
Know these vital foods to power up your brain:
1. Drink more water
Though it is just liquid, water is studied to be an important element for maintaining optimum mental health. And, it’s no mystery that the brain mainly consists of water. Just by drinking sufficient amount of water daily, you will help your brain to operate properly. The first thing you should do when you get up in the morning is drink a glass of water and follow it up with small amounts throughout the entire day. Dehydration is not just limited to stomach problems but also brain degeneration, lack of concentration, and memory loss – which are problems related to the brain.
2. Don’t skip egg yolk
You must not be aware that egg yolk contains the major property of brain functioning i.e. choline. You may discard it and consider eating only egg white as it contains less heat. But, know that you would also be discarding the much needed constituent of your brain. The best memory boosting properties are all contained in egg yolk. So, you may not want to separate it from your diet. The recommended consumption of eggs is 2 pieces for 3 times a week.
3. Consider antioxidants
Vegetables, bright colored fruits, and supplements are reputed to be the best sources of antioxidants. The main job of antioxidants is to discard free radicals from your body which damage your brain cells. Free radicals also cause damage to other cells and their growth. Other rich sources of antioxidants are red kidney beans, plum, carrot, broccoli, avocado, and blueberries. Antioxidants are also great with the slowing down of aging process and skin damage.
4. Fuel your brain with complex carbohydrates
To ensure optimal sustenance of memory, concentration, reasoning, and learning functions of your brain, it is necessary to keep it fueled at all times. Vegetables, fruits, oats, bread, and other sources of complex carbohydrates are very essential to consume on a daily basis to provide that “much needed” fuel for your brain. These carbohydrates do the significant job of releasing glucose into your brain, which is the only sugar that your brain absorbs to keep itself fueled.
5. Have cacao, not chocolate
Cacao is actually the unprocessed beginning of chocolate and is free of dairy and sugar components. Epicatechin and antioxidants it contains make cacao the favorite among all sweets (sugar free though), as they are capable of enhancing your brain function enormously. Treat your brain with an evening party of hot cacao or cacao powder dusted over your favorite smoothie or oatmeal. Besides keeping your brain focused and sharp, cacao helps to amplify your learning capabilities and memory retention.
6. Start your morning with coffee
Coffee is one of the most underrated foods when it comes to health. However, studies show that it is a great brain booster which develops your memory and enhances reaction time. Coffee could play a role in positively influencing the ability of your brain to improve memory, store information, and learn language. In fact, it is also known to reduce the risk of developing Alzheimer’s disease.
7. Use sage oil while cooking
Sage oil not just improves brain function but also restricts the breakdown of an important neurotransmitter called acetylcholine, which is vital for the process of learning and developing memory. A recent research testing the cognitive abilities of 36 adults founded that those contestants who were given sage (capsule form) just before commencing a series of mental tests scored more compared to those who were given placebo. Titled as “brain food”, sage oil is also researched to amplify alertness and heal fatigue.
8. Add walnuts to your oatmeal
Not only does a walnut looks similar to the brain’s physical appearance, but it is also packed with precious nutrients that help to advance your brain processes. This wealthy food has fatty acids in abundance which make it easy for your brain to reason and carry out cognitive functions.
9. Keep away iodine deficiency with kelp
Here’s another wealthy food which is rich in magnesium, calcium, and of course, iodine. There are many children who suffer mental impairments, learning issues, and underdeveloped growth because of severe iodine deficiency. Kelp rich in this mineral also helps to improve your brain as well as body development.
10. Eat oily fishes
Fatty acids are very important for the maintenance of your brain’s health. Salmon, trout, mackerel, tuna, and sardine are excellent oily fishes to provide you with abundant amounts of fatty acids like eicosapentaenoic acid and DHA or docosahexaenoic acid. These acids are not only significant for brain development but also helpful in preventing the clotting of blood and inflammation.
11. Have whole grains with low GI
If you want to metabolize your fats proficiently and maintain your blood sugar levels, you need to opt for foods that hit a low glycaemic index (GI) score. Brown pasta, wheat bran, and brown cereals are good examples of whole grains with low GI. These foods release glucose in your bloodstream in a steady manner which eventually reaches to the brain as a fuel to perform vital activities such as concentrating and staying focused.
