FOODS FOR THE BRAIN

Author(s): 

Dr. 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 source of energy for the brain is glucose obtained from carbohydrates.

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.

 

 

 

Date: 
Wednesday, December 6, 2017