Like heart muscles and lungs, brain also needs nutrients to work well. The choice of food directly affects our memory, mood and energy level. Poor nutrition can result in forgetfulness, confusion, lack of focus and clarity. Some nutrient dense super foods can help rid the body of toxins that negatively affects the brain power and helps brain to develop and boost its power.
10 Foods To Improve Your Mental As Well As Your Physical Health:
Switch To Whole Grains
Ability to concentrate and focus comes from steady supply of energy that your body gets in the form of glucose in the blood. Eating whole grains like whole wheat, oats, barley, brown rice, brown pasta and brown bread etc. can keep you mentally alert by releasing glucose slowly to the blood stream.
Essential Fatty Acids From Fish And Other Foods
Healthy fats are required by the brain for optimal functioning. These can be obtained from fatty fishes and some other foods like organic butter from raw milk, organic olive oil, coconut oil, nuts, avocado, flaxseeds, soya bean oil, walnuts, pumpkin seeds etc. The best source of fatty acids are salmon, mackerel, tuna, sardines etc. oily fish contain EPA and DHA in high amount. Lack of DHA has been linked to the risk of developing memory loss and Alzheimer’s disease. Researchers have also found that avocado, oils, seeds and nuts contain another important antioxidant, vitamin E, which is vital for brain health.
Leafy Greens And Cruciferous Veggies
Broccoli, cauliflower, Brussels sprouts, cabbage and kale are filled with antioxidant Vitamin C and plant compounds known as carotenoids which are considered as powerful brain protectors. While all antioxidants prevent damage from free radicals, our brain is especially vulnerable because it makes enough of these toxic by-products and because of which it needs generous amount of antioxidant to disarm them. While all antioxidants we get from various plant sources are good for our body and mind, cruciferous vegetables are highly beneficial. So you must incorporate them in your daily diet.
The antioxidants and other phytochemicals present in blueberries have been found to improve your learning abilities, delay short term memory loss and reduction in neurodegenerative oxidative stress and protect the brain. Add them to your breakfast cereals or yogurt to boost your brain power.
Dark chocolates are rich in fiber, magnesium, iron and flavonoids which improve blood flow to the brain and there by improves cognitive function and memory.
Each cell of our body needs water to function well and our brain cells too. In fact, three-quarters of the brain is water. So when your body is well hydrated, your brain also functions optimally. Drink at least 7-8 glass of water each day to keep your body hydrated.
Beet root contains high amount of nitrates, which when eaten are converted into nitrites which helps to open the blood vessels and increase blood flow and oxygen to the brain, allowing it to function optimally.
Spinach is also high in nitrates and similarly helps to increase the blood flow to the brain and improves brain function. Spinach also aids in preventing growth of cancer cells.
Research also indicates that lycopene; a powerful antioxidant found in tomatoes can protect the brain from free radical damage and prevent dementia and Alzheimer’s disease.
Celery contains luteolin, a plant compound, in high concentration that can help to reduce inflammation in the brain and prevent age-related memory loss.
For keeping your brain working continuously and stay in good condition, give it steady supply of essential nutrients by incorporating these foods in your daily diet.