Eat Well and Nourish Your Brain
We all know that by eating healthy and wholesome foods we reap the benefits of a healthier body. Maybe you drink green tea in the mornings to jumpstart your metabolism, or you stick with whole grains to boost your fiber intake, or you even stay far away from saturated fats that clog your arteries and cause a whole number of other health problems.
But, what about your brain? We see tons of health updates on how to eat well for a slimmer belly, diminish cellulite, or get glowing skin. Well, we can also eat a variety of superfoods that nourish our brain and improve its functioning!
To put it simply, your brain is hungry – it needs food too! Accounting for 2% of our body weight, and consuming about 20% of our daily intake of calories, our brain needs a constant supply of food for functioning. But! Our brain needs the right kinds of foods for optimal health. Recent research has found that certain foods provide the most essential nutrition for your brain, improving its health, functioning, sharpness, and even memory. (http://www.livescience.com/3186-brain-food-eat-smart.html)
So…yes, that Sudoku puzzle is definitely a mental workout, but put down the cross-word for a minute to give your brain a rest and fuel it up with some powerhouse foods to boost your brain power!
#1. Fish
We know that good fats (the unsaturated ones) are vital to our nutrition, but these essential fatty acids also serve as super powers to our brains. Omega-3 fatty acids have been shown to have plenty of advantages to our mental health, improving memory and functioning, as well as preventing disorders or depression. Eating fish is a great way to get the most of these Omega-3’s. Salmon is one of the most popular of the fish and contains a rich abundance of “DHA,” a nutrient in Omega-3 fatty acids that helps your brain transmit signals. Some others: tuna, halibut, and sardines.
#2. Nuts
Say hello to the large family of wonderful nuts and nourish your brain with their vital nutrients. Like fish, nuts contain the benefits of Omega-3 and Omega-6 fatty acids, but are also rich Vitamins E and B6, antioxidants, and plenty more brain-healthy vitamins and minerals. Nuts have shown to prevent memory loss, boost your mood, and improve overall brain power. Try some almonds, cashews, walnuts, hazelnuts, pecans, or peanuts. Don’t forget the seeds of wisdom! Sunflower seeds and pumpkin seeds have been shown to provide health benefits to the brain too, improving memory and cognitive functions just like many nuts.
#3. Berries
From antioxidants to flavenoids, the nutritional super powers of berries are numerous. Blueberries are one of the best sources of antioxidants available and have been shown to improve the motor skills of the brain, as well as limit brain damage. Rich in fisetin, strawberries contain this essential flavenoid shown to enhance memory recall. You can also have blackberries, which are a great source of potent antioxidants known as polyphenols that can reduce inflammation and improve communication between neurons, which can expand our learning capacity overall. Berries are a great source of nutrition for the brain, but fruits in general provide benefits too. Fill up with some color and nourish your brain.
#4. Greens
Dark green vegetables, like spinach and broccoli, are packed with rich nutrients that help the brain’s functioning and memory. Antioxidants, Vitamin E, Vitamin K, and Folate are some of these essentials found in dark greens. But don’t stop there; you can get key vitamins and minerals from yellow and cruciferous vegetables too, which have all been shown to delay cognitive decline and protect the brain’s memory. Fill your fridge with cabbage, brussels sprouts, spinach, cauliflower, radishes, carrots, asparagus, and plenty more veggies to enhance your brain by nutrition.
#5. Eggs
To put it simply, eggs are awesome! Just one egg is packed with Protein, Vitamins B and E, Omega-3 fatty acids, Lecithin, Vitamins A and D, and Choline, which are all super nutrients for your body and brain. Don’t be afraid of the yolk! It contains the vital nutrient Choline, which is a key building block of brain cells and can enhance memory. B Vitamins also have anti-inflammatory benefits and can spur the development of new brain cells. Get the most out of this superfood by eating about 4 whole eggs a week. Feed your body and fuel your brain with the rich and essential nutrients found in this small, shelled package.
Now remember, these essentials are just some of the plenty of brain boosting power foods out there. From whole grains, to dairy, to coffee, the list goes on! Want to learn more? Check out some of these sites for more foods for thought:
http://www.cnn.com/2010/HEALTH/09/08/cookinglight.food.boost.mind/index.html
http://www.recipe4living.com/articles/the_5_best_brain_boosting_foods.htm
http://www.increasebrainpower.com/brainfoods.html
Bottom line: Junk food=Junk brain. Healthy food=Healthy brain! Ok…you can go back to your Sudoku puzzle now.
