It is common to have a generalized idea of the foods you need to eat to stay healthy and keep your health in top shape – but certain foods can contribute to your brain. They can help you boost your focus, reduce instances of fatigue, boost your memory, and reduce or relieve stressful moments.
An instance includes green leafy vegetables such as broccoli and spinach, which contain choline that assists the brain to combat loss of memory in the long term. Strawberries and blueberries prove to reduce cognitive declines, according to some scientific studies.
For you to eat and get smarter, it is important to know the foods to select – just like knowing your strategy to win a card game in the best New Zealand casinos. The smarter you select your foods, the better it will be for your brain – and it is better you begin the process sooner rather than later. Here are some foods you need to begin incorporating into your diet, if you have not done so.
You have probably heard at this point how fish is good for your brain, but the cold water fish are even more so. Among them is salmon, although there are also other fish such as cod and sardines.
In particular, salmon is rich in omega-3 fatty acids, a nutrient that is crucial to maintaining brain power for longer. The less omega-3 you get from your diet, the more chances you have of feeling fatigued, increased mood swings and poor memory. Since the body cannot manufacture this nutrient on its own, it is important to obtain it from food.
It is important to note something though – you would rather choose wild salmon instead of farmed salmon, since the levels of Omerga-3s are significantly higher. If you cannot get salmon though, you can opt for halibut or tuna, since they carry the same benefits.
If you have never tried avocados before, then you are missing out on a lot of health benefits for your heart and brain. They do not just give you a delicious and creamy flavor in your food or on their own -they also give your brain a boost, as proven by scientific studies.
Some research that was done showed that avocados carry a high level of monosaturated fatty acids, which play a major role in maintaining the vitality of brain cells. Every serving of avocado also has at least 15 different vitamins and minerals, such as potassium (controls blood pressure) and lutein (this plays a role in protecting your eyes).
You do not need to add so much of them to your meal though, because of their high calorie content. A quarter or half serving is usually enough for each meal every day.
If you want some Vitamin E boosts, then nuts are among your best bets. Some studies give some suggestions that they protect against cognitive decline, especially related to age. They are also rich in omega-3 fatty acids, so they can be an alternative to salmon.
Even though all nuts are good for your health in general, the most significant nuts in terms of nutrients are walnuts, which play a role in boosting your productivity. In addition, they also contain Vitamin B6, which the brain uses to make norepinephrine and serotonin, very important neurotransmitters.
Leafy greens such as broccoli and spinach
When looking at brain power food, never underestimate the benefits of dark leafy greens – they are powerhouses of nutrition value. The two leafy vegetables broccoli and spinach, in particular, have proven to protect the brain against cognitive deficits and problems that are related to age. All dark leafy greens are also abundant in iron, which the body uses to make hemoglobin – essential for moving oxygen to the body cells and muscles.
Without hemoglobin, the body lacks sufficient oxygen because of the lack of red blood cells, which ends up affecting your energy levels.
Berries (various types)
Berries are not just tasty snacks that you have once in a while; they show to be powerhouses of brain nutrients. for instance, a recent study that was done in 2012 on the effects of berry consumption on the brain revealed that eating strawberries and blueberries led to reduced cognitive decline in older adults.
This could be because berries tend to have high levels of antioxidants known as flavonoids. These are responsible for many benefits I the body, as they have antimicrobial, antihistamine, mood improvement and memory enhancement properties within them.
In fact, blueberries consistently prove to have higher antioxidant levels, and these antioxidants help to guard cells against damage from free radicals (major causes of cancer and increased aging rates of the body organs and skin). They also happen to be lower in calories, as one cup contains less than 100 calories.
Now this may be a controversial one, as opinion on the benefits of red wine is still as polarizing as ever. However, the short term benefits of it are still there to see – especially when done in moderation, so you can opt for a glass the next time you go out to eat.
Aside from being healthy to your heart, red wine also happens to contain resveratrol, a nutrient that might be associated with increases in longevity. However, since many of the studies on red wine benefits have been done on animals, there is more that needs to be done in terms of finding out its benefits.
You should also consume red wine in moderation. Remember, it is still an alcohol, and it can slow down the ability of your brain to function at its best because of the changes in neurotransmitter levels. This will affect your thought processes and body reactions.
These might be the last foods to look at on the list, but they contain a highly efficient blend of protein and complex carbohydrates – therefore, playing a rolein reducing fatigue and stabilizing glucose levels.
Increasing your brain power is is good for you. After all, you are what you eat – and for you to ensure a productive lifestyle, you need to consider the kind of substances you are taking in.