FOODS FOR THE BRAIN
Author(s): Dr. Aarti MishraDr. Aarti Mishra is a Medical Communications Professional. The human brain needs energy to function. The ability to focus and concentrate comes from a steady and adequate supply of energy to the brain. The main...
In
order to work hard, this vital organ of your body needs a steady supply of
glucose from the diet since it cannot store glucose like muscles in the body
can. Therefore, consume foods which release glucose slowly into the bloodstream
and keep you mentally alert all through the day.
1. Milk and yogurt- According to New York
dietician Marjorie Nolan Cohn, low-fat milk products are enriched with vitamin
B and proteins, which may help you in concentrating and working efficiently.
2. Oats- Oatmeal is one of the best foods
you can have for breakfast. Since it is digested slowly, it gives long lasting
energy to your brain and body. Oats provide you with Vitamin B & E and
minerals like potassium and Zinc, all of which are important for brain health
and proper functioning of the brain.
Oatmeal can also be taken as an energizing and
delicious snack at any time of the day.
3. Salmon- Salmon fish is a very rich
source of omega-3 fatty acids, which are important for healthy functioning of
the brain, storage of memory and recalling. Good plant sources of Omega 3 fatty
acids are flaxseed and soybeans.
4. Walnuts- Walnuts supply fuel to your
brain in the form of omega-3 fatty acids and proteins. They improve your
ability to concentrate and boost your memory. as well.
According
to a study, students who ate walnuts regularly had better reasoning skills.
Just keep in mind that the fat in nuts, though healthy, is still fat. So, don’t
consume too many walnuts; just take an amount that fits in the palm of your
hand, that is, one ounce serving daily.
5. Chocolate- "Chocolate seems to
increase blood flow to the brain," says Marjorie Nolan. ‘Cocoa’ present in
chocolate provides nutrition and brainpower.
Consume
dark and bittersweet chocolate to feed your brain since milk chocolate does not
contain sufficient cocoa to provide any benefits and white chocolate does not
contain any cocoa at all.
Consume
only a few squares of chocolate in a day, about half an ounce. You can also add
a teaspoon of cocoa powder to your milk/yogurt.
6. Dark green vegetables- Spinach and
broccoli contain folate, which is crucial for the functioning of the brain.
Folate
is necessary for proper cognition and it also helps in maintaining proper blood
circulation in the brain. Eat a variety of vegetables so that you get a mixture
of nutrients.
Broccoli
is a very good source of vitamin K, which improves brainpower. Research has
reported that broccoli is high in compounds called glucosinolates. Therefore,
it can help to slow the breakdown of the neurotransmitter acetylcholine, which
we require to keep our brains and memory sharp.
7. Eggs- Egg yolk contains a nutrient
called choline, which boosts memory and helps recall things you have studied.
8. Blueberries- The antioxidants present
in blueberries enable the brain to send signals quickly and improve its
information storage capacity thus leading to a better memory.
Dark
red and purple fruits also contain the same protective compound named
anthocyanins, which are present in blueberries.
9. Pumpkin seeds- Pumpkin seeds are rich in Zinc, which is
vital for improving memory as well as thinking skills. They also contain
stress-busting B Vitamins, Magnesium and tryptophan, which is a precursor to
the feel good chemical serotonin.
10.
Freshly brewed tea Two to three cups a
day of freshly brewed tea -- hot or iced contains a modest amount of
caffeine which, when used judiciously can boost brain power by enhancing
memory, focus, and mood. Tea also has potent antioxidants especially the class
known as catechines, which promotes healthy blood flow.