Brain is an important organ of our body and plays a critical role in all arenas of life from learning to playing, working, personality, aptitude and memory.
What is essential for proper functioning of Brain?
The food you eat has a great impact on your brain. The right choice of food and combinations of food can build up new brain cells, enhance memory power and even help preventing Alzheimer’s.
The best diet for boosting memory and brain functioning would encourage good blood flow to the brain. The diet that is low in cholesterol and saturated fats is heart-healthy and the same goes with mind health. On the other hand the diet which is rich in good fats such as polyunsaturated omega-3 fatty acids and nutrients like Vitamin E and lutein may prove helpful in protecting brain cells and promoting brain health.
Sometimes you may not fulfill the body requirements by the diet you intake. TheSmartNutrition provides you with various options of nutritive supplements and dietary plans to keep your brain healthy and effective. You can explore wide range of products and services which are proven to be the best by the people who used them. Additionally, they have promotional offers, Coupon Codes and Discount Codes for Nutrisystem. Using these discount codes you can get the products for less. So, if you’re planning to chose a supplement diet for a healthy brain or a dietary plan which enhances your memory power, you can get it all at thesmartnutrition.com
Eating a healthy diet may be hard, so focusing on the point we present you some tips for the nutritious diet to achieve a healthier brain:
Boost Energy with Carbohydrates
Starchy foods like wholegrain bread, cereals and pasta provide complex carbohydrates that slowly release energy and help the brain to function in a stable way. So, instead of processed and refined food items, choose wholegrain foods to improve the mental performance and better concentration.
Essential Fatty and Amino Acids
Almost 60% of the brain’s dry weight is fat and 20% of this fat is made by essential Omega-3 and Omega-6 fatty acids, so they should be consumed in our diet. The Omega-3 and Omega-6 are found in equal proportions in brain, so they should be consumed also in equal amount. Omega-6 can be found in poultry foods, eggs, avocado and nuts, Omega-3 is found in Oily Fish(Salmon), herring and mackerel, flax seeds, walnuts etc.
The neurotransmitters that affect our moods are made from Amino acids. Serotonin that helps us feel content and is important for good sleep is made from amino acid tryptophan found in milk, oats and other foods. You can offer yourself a milky drink before bed to get a good sleep.
Keep Up with Vitamins and Minerals
Vitamins and Minerals play an important role for the functioning of the whole body. The brain uses them to make amino acids in neurotransmitters and converting carbohydrates into glucose for fuel. So, include a variety foods including plenty of vegetables and fruits. Deficiency of the required vitamins and minerals may affect your mood and other brain functions.
Fill Up With Fluids
80% of our brain is water, so it is important to drink plenty of fluids to let our brain function properly. Drinking less amount of water directly affects our moods and concentration. You should at least have 8-10 glasses of water everyday, milk and juices are healthy drinks to be hydrated. Yes, avoid sugary drinks!!
Food That Helps in Boosting Brain!
Breakfast is an essential meal to concentrate and maintain the mental performance throughout the day. Certainly, there are some food and drinks to be included in your balanced diet with your regular meals. I’ve listed some which are good for brain:
Olive Oil – helps reducing cholesterol levels and blood pressure, lowers risk of ischaemic stroke, cognitive impairment and Alzheimer’s disease.
Green Tea – a rich source of antioxidants.
Dark Chocolate – Should consume in small amounts, it has high level of antioxidants but it is also high in fats and sugar.
Oily Fish – like Salmon, Mackerel and Herring are excellent source of Omega-3 which helps brain to stay healthy.
Berries, Beets and Beans – Deep colored vegetables and fruits like strawberries, Blueberries, Blackberries, acai berries, beetroots, spinach, beans are high in antioxidants and help us against diseases and brain damage.
Good fats – Foods like nuts, seeds, avocados contain polyunsaturated fatty acids (leafy green vegetables, nuts, seeds and fish) and monounsaturated fatty acids (avocados, nuts and olive oil) which help us reduce risk of both dementia and depression.
Food That is Bad for our Brain!
Now, let’s check out which type of foods and drinks are not good for the brain. Yes, there are some foods that are particularly not good for our brains.
Alcohol – in limited amounts may prove beneficial for heart disease. Red wine is often considered as good for health as it contains antioxidants. However, consuming too much of alcohol is bad for brain as well as our overall health. According to a report by NHS, there’s no ‘safe level’ of alcohol to the risk of Cancer.
Salty Foods – like Tinned soups, Packaged meals, crisps cause high blood pressure and augment the risk of getting a stroke. You should not consume more than 6 grams of salt per day.
Trans-fats or ‘hydrogenated fat’ or ‘hydrogenated oil’ packed up in the ready made meals may increase the risk of ischaemic stroke.
Sugary Foods and Drinks – like sweets and cola may get us temporary quick energy but this energy is even released very quickly leaving us feel low. Moreover, these sugary foods and beverages can make us overweight and increase the risk of health complications.
Author Bio: A professional and a contributing blogger at The Smart Nutrtion, Daniel Clark has expertise in Health and Nutrition and thrives to convey his message to the world –
“Life’s precious, So Eat the good stuff to stay healthy and happy!”