Your head is not only
responsible for cognition and memory, dictating fatigue levels every day is
also its critical role. Nourishing our brain with key nutrients boost and its
overall function is just as fueling the muscles is critical to performance.
This result as you feel more alert at your station, and at work. Furthermore,
there are certain foods that can help wing off age related memory loss. Here’s
a short list of brain foods.
Berries
Berries are a great source of flavonoids and
anthocyanins that boost memory functions, particularly cherries, blueberries,
and blackberries. The research found that blueberries might lessen the effects of Alzheimer’s disease,
dementia, and defend our brain from oxidative stress. Based on
research, consuming blueberries have
significant improvements, learning capacity, and it is also rich in memory
improving antioxidants.
Consume It – You can make a Blackberry smoothie, put it in a blender and use frozen and fresh berry for this shake. This is an easy on the go breakfast and you can take it to the office. Also try adding blueberries in an oatmeal for a richer breakfast or a snack.
Consume It – You can make a Blackberry smoothie, put it in a blender and use frozen and fresh berry for this shake. This is an easy on the go breakfast and you can take it to the office. Also try adding blueberries in an oatmeal for a richer breakfast or a snack.
Salmon
The membrane of our
brain cells is made up of omega-3 fats, the same fat that can be found in
salmon. Research shows that consuming fish oil or omega-3 fatty acids makes our
brain cells more flexible and making your processing power as good as possible.
Omaga-3s also boost IQ in kids, and delay memory loss as we age. Salmon’s fatty
acids are brain and heart healthy; it boosts neuron function in our brain for
clear thinking and for better focus. Your mind is sharp when your neurons are
functioning optimally. Salmon is recommended for people who does not like
strong fish but want the benefits. It is easy to grill, bake and broil because
of its fat content and meaty texture. You can also add sauces and marinades to
it as well, without breaking down the texture and content of this fish there
are a lot of flavor combinations to try.
Consume It – All seafood has omega-3s, but fatty fish and salmon contain most of it. In a week, aim for two 3.5-ounce servings. Also try out flaxseed oil in salads or pasta, omega-3-enriched eggs and walnuts.
Almonds
Consume It – All seafood has omega-3s, but fatty fish and salmon contain most of it. In a week, aim for two 3.5-ounce servings. Also try out flaxseed oil in salads or pasta, omega-3-enriched eggs and walnuts.
Almonds
Almond is a smart snack
that is rich in vitamin E. Based on my research into vitamin E fights oxidative
stress in our brain caused by a diet refined carbs, sugar, white flour, and
fat. Vitamin E protects our brain’s omega-3-rich cell membranes.
Consume It – Add to top hot cereal, yogurt or add to protein shakes.
Consume It – Add to top hot cereal, yogurt or add to protein shakes.
Avocado is one of the healthiest fruits you can
consume. It is a fatty fruit, but a monounsaturated fat or the good kind that
contributes to a healthy blood flow and keeping blood sugar levels steady.
Avocado lowers blood pressure, which is good for brain health, given that high
blood pressure is a factor in declining cognitive abilities. Avocado contains
folate and vitamin K, that help protecting against stroke and prevent blood
clots in the brain. Vitamin C and B are nutrients aren’t stored in our body and
need to be replenished daily which also can be found in avocado and have the
lowest sugar and highest protein content of any fruit.
Consume It – Try iced
avocado for snack, just used crushed ice and mix with evaporated milk and
condense milk. You can add a little sugar for sweet flavor.
Contains a nutrient
called choline that is rarely talked about, our brain’s messengers called
neurotransmitters keeps it signaling properly. Include egg into your diet,
although our bodies produce choline, scientists believe that production is
patterned at best for some individuals, mainly pregnant women. The egg yolk
contains choline, folate, lutein, vitamin B, and zeaxanthin that support brain
health. These nutrients protect neurons for optimum brain functioning and help
maintain healthy cell structure in the brain.
Consume It – Egg can be used as recovery meal, hard boil it and add to salads. Make sure you consume the whole egg; the nutrient choline is in the yolk.
Tomatoes
Consume It – Egg can be used as recovery meal, hard boil it and add to salads. Make sure you consume the whole egg; the nutrient choline is in the yolk.
Tomatoes
Tomatoes contain
powerful antioxidant lycopene and beta-carotene which make it especially good
brain food. By eliminating free radicals, its carotenoids protect our brain
against inflammation. Our brain contains natural fat that makes it a target for
free radicals that cause damaging inflammation. Lycopene could help protect
against the type of damage to brain cells which
occurs Alzheimer’s and the development of dementia.
Consume It – use tomatoes as sauce to spaghetti and salad for a healthy food snack.
Kale
Consume It – use tomatoes as sauce to spaghetti and salad for a healthy food snack.
Kale
Kale is a vegetable that
is loaded with lutein, that protects neurons from oxidative damage caused by
hard running, heavy breathing, and by pollution. Oxidative damage is linked
early memory loss, Alzheimer’s disease, and poor cognitive function.
Consume It – Serve in salads and can be added to soups and casseroles.
Consume It – Serve in salads and can be added to soups and casseroles.
A vegetable that offers
a lot of benefits, it only contains 16 calories per cup. A natural
anti-inflammatory that can help lighten indications related inflammation
because of its high levels of polysaccharides and antioxidants. If you’re
looking to shed pounds, it is a great snack option with packing loads of
minerals, nutrients, and vitamins. When eating celery stalks, don’t skip the
leaves and the seeds, since it tastes great in things like soups and stir fries
and can provide extra health benefits.
Consume It – Chop celery leaves and stalks along with onions for any casserole. You can also add chopped celery to stews, vegetable patties and hamburgers.
Whey Protein
Consume It – Chop celery leaves and stalks along with onions for any casserole. You can also add chopped celery to stews, vegetable patties and hamburgers.
Whey Protein
Whey might save the
brain, since this is the main proteins in other dairy foods and in milk. Based
on experiment and test by scientists, mice brain cells were better able to
process oxygen when they consumed whey, this is a sign of optimal brain
function.
Consume
It – Mix in a blender with a cocoa and banana for a flavor,
a potassium and a power of antioxidant. Also, you can make it as a recovery
drink, mix 20 grams of protein into a water.
Yogurt
Yogurt
Research suggests
probiotics, some beneficial bacteria found in some yogurts, that may affect
brain function. As I have researched, people who ate yogurt with probiotics
twice daily for four weeks showed better connectivity between brain regions
than a control group.
Consume It – Aim for several servings of yogurt weekly, look for live cultures on the label. Probiotics are also in kefir, kimchi, and other foods with live bacteria.
Consume It – Aim for several servings of yogurt weekly, look for live cultures on the label. Probiotics are also in kefir, kimchi, and other foods with live bacteria.
Promoting good blood
flow to the organ system, whole grains can lessen heart disease which also
includes the brain. Whole grains can be found in cereals, brown rice, whole
grain breads, and oatmeal’s. Technically, wheat germ is not a whole grain, but
it can be a substitute because of high levels of fiber, omega-3’s and vitamin E.
Consume It - Try two tablespoons of wheat germ daily, or a whole grain slice of bread, a half cup of whole grain cereal a couple times daily. You can also add brown rice to your diet.
Coconut Oil
Consume It - Try two tablespoons of wheat germ daily, or a whole grain slice of bread, a half cup of whole grain cereal a couple times daily. You can also add brown rice to your diet.
Coconut Oil
When it comes to our
brain, it’s full of benefits. Coconut oil suppresses cells responsible for
inflammation and works as a natural anti-inflammatory. It destroys bad bacteria
that hangs out in our gut and it can help with memory loss as we age. Because
of its saturated fat content, coconut oil once thought as a no food, upon
research consuming a little of coconut oil ignites your body’s fat burning
furnace because it provides a healthy dose of a medium chain fats. With this in
return, it creates ketones that fuel our brain. 25% of our cholesterol is found
in our brain, and in addition, our brain is 60% fat and needs fat to function.
A unique type of triglycerides that are good brain food can be supplied by
coconut oil. The healthiest kind to be consumed is virgin unrefined coconut oil
that has only a hint of coconut flavor. You can use it for baking or frying and
works to add to soups or to drizzle it on salads.
Consume It – You can also add coconut
oil to your hot drinks, smoothies, soups, and yogurt. For cold drinks, make
sure to stir coconut oil to melt gently.
Oatmeal
Oatmeal
Provides an energy to
your brain that needs to work because it is certain carb-rich food. By fueling
better memory and concentration, our body quickly strips glucose from the food
and sends it to our ticker. Cook up organic oatmeal from recipes or look for
organic versions to avoid harmful additives and to avoid brain killing high
fructose corn syrup. Try adding cinnamon to your oatmeal to help fight diabetes.
Consume It – Mix up your oatmeal with agave, sunflower seeds, and blueberries. Also try a tropical breakfast by adding coconut and mango to your oatmeal.
Don’t Forget Foods that Boost Memory
Chocolate
Consume It – Mix up your oatmeal with agave, sunflower seeds, and blueberries. Also try a tropical breakfast by adding coconut and mango to your oatmeal.
Don’t Forget Foods that Boost Memory
Chocolate
Research shows that
adults who daily drunk of a flavanol-rich cocoa for months achieved better on
memory tests compared to adults who drunk a low-flavanol cocoa. Dark chocolate
can be good, it contains antioxidant and anti-inflammatory properties that lessen
blood pressure and improve blood flow for heart and brain. Most chocolates we
see in the supermarket are highly processed and have few benefits, take note
that the darker the chocolate, the more benefits for health it contains. Skip
the white chocolates and milk and choose a slightly managed dark chocolate that
have 70 percent of cocoa. This guarantees that you will get the brain benefits
you need. Chocolate is the most delicious brain booster, consuming just a few
ounces can help concentration and it improves brain blood flow.
Olive Oil
Olive Oil
Based on studies,
Individuals who used olive oil with food had better notches on memory tests
compared to people who consume a low-fat diet. Real olive oil contains a
powerful antioxidant that can be found in the oil called polyphenols, plus
extra virgin olive oil added to diet converse the age and disease related
changes, also it improves our learning and memory. This oil also helps to fight
against proteins that are noxious in our brain. Take note that virgin olive oil
is not a good option for cooking, since it hydrogenizes and decompose at high
temperature. Eat it cold or consume it by adding to noodles or salads.
Raisins
Raisins
A potent source of boron
can be found in regular old raisins, this compound improves memory and increase
attention as research shown in tests. Always choose raisins that are organic,
nonorganic raisins sometimes have carcinogenic chemical compounds and harbor
neurotoxic pesticides residues. One another important source of brain friendly
boron is apple, you can add this fruit to your healthy diet.
Pumpkin seeds
Pumpkin seeds
These seeds are rich in
zinc than many other seeds, it supplies this valuable mineral
which is vital for thinking skills and enhancing memory. These little seeds are
precursor to good mood chemical serotonin, full of stress fighting magnesium, tryptophan, and B vitamins. The amino acid tryptophan that
are loaded to these seeds is a necessary component for good neurotransmitter
operation. Conferring to research, pumpkin seeds have been revealed to reduce
social anxiety. Pumpkin seeds can be healthy snack that can have a positive
effect in our brain, it is filled with omega-3 and omefa-6 fatty acids. These
fatty acids increase our overall brain functioning and development. It also
supplies magnesium to our brain which has calming effect, and zinc that boost
our immune system. You can add these delicious seeds or mix with nuts and
raisins, or add to oatmeal with cinnamon and a hint of honey for a healthy
heart and brain breakfast.
Broccoli
Broccoli
Vitamin K is identified
to improve brain power and cognitive function which ca be found in broccoli. As
per research it can slow the crack-up of acetylcholine, neurotransmitter which
are needed in our nervous system to bring off properly and to keep memories and
brains sharp. Low level of acetylcholine can cause Alzheimer’s disease.
Broccoli is also loaded with vitamin C, one cup provides you 150 percent of
recommended vitamin C daily intake, and with its high fiber level you will feel
full quickly. You will remember other things if you remember to eat
broccoli. As an evidence by memory studies on people who consume broccoli it
improves memory function due to its choline. For people who does not like the
taste of broccoli it can be cut to small and add to salads, chopped it fine and
add to soups, or can be boiled and add to a creamy chowder base.
Brussels Sprouts
As per research, this vegetable is full of vitamin K which believe that can help healthy older adults in their verbal memory skills.
Brussels Sprouts
As per research, this vegetable is full of vitamin K which believe that can help healthy older adults in their verbal memory skills.
Drinking freshly brewed
hot or iced tea two cups per day contain a small amount of caffeine, which is good
for focus, mood, and enhancing memory. Tea promotes healthy blood flow and
contains antioxidants particularly called catechins. Take note that drinking
tea must be fresh, powdered or bottled tea does not have the same benefits.
"Smart
Fuel: Digest Good Foods for a Healthier Brain"
Foods plays an important role for brain's development. We should add these foods in our kids daily diet chart. There is no question about it that these foods can make our muscles , bones and brain strong. The brain is one rather hungry organ it is also the first and important organ in the body to take in nutrients from foods we eat. Give your child’s brain the best nutrition. Children are mostly moving from class work to physical activity to home and then back again. So are their brains growing and changing just as rapidly. For brain development these foods are very important. All these foods contains rich nutrition that is required for our physical development. Here are some brain foods for kids that we should provide them.
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