Top 10 Brain Foods That Make
You Healthier And Smarter
The quest for
increased brain power seemingly continues throughout our lifespan, primarily
because it eludes as we grow older. Do you constantly strive for improved
concentration levels at work, higher test scores, retention of important dates,
names and conversations? If you have already tried every 'trick' to increase
your brain power, including meditation, more sleep, cardio exercises and
Sudoku, may be you need something else!
Power-packed brain
foods provide energy that does not fade away in a couple of minutes and keep
you active and energetic for a longer time. Therefore, they generally include
lean proteins, fiber, complex carbs, and foods low in saturated fat and rich in
omega-3 fatty acids. Evidence from a recent research suggests that consuming
'brain foods' regularly results in long-term health benefits. They are good not
just for your brain, but for your whole body.
A study revealed that
eating foods rich in Omega-3 lower the risk of stroke, Parkinson's and Alzheimer's
disease. So, these brain foods won't just improve your brain power, but can
potentially reduce inflammation in your joints, and decrease your risk of
developing heart diseases and cancer.
So, what are the top
ten brain foods? Read on to find out.
1. EGGS
Whole eggs are not
just high in protein, but are also a rich source of omega-3 fatty acids,
Vitamin B and E. The egg yolk is high in 'choline', which is an important
element of brain cells as it helps improving your memory. Just make sure if you
eat eggs daily, you eliminate other sources of cholesterol from your diet. In
order to avoid the extra cholesterol altogether, you may consume egg whites
only.
2. WHOLE GRAINS
Brown bread, oatmeal,
brown rice, all work towards increasing the flow of blood to the brain, which
means that the quantity and quality of your brain's functions increases. A
scientific research showed that human beings tend to suffer from memory loss by
the age of 60-70; so if you're not a kid, whole grains are especially good for
YOU! To begin with, simply prepare your sandwiches from whole grain breads to
enjoy the benefits.
3. APPLES
Here's a new reason to
eat an apple every day- Apples are high in 'quercetin', an antioxidant that
protects your brain cells. According to studies at Cornell University,
quercetin protects the brain cells from free radical attacks. To get the
maximum amount of quercetin from your apples, make sure you eat them with their
peels on as that is where the maximum amount of quercetin is found.
4. SPINACH
Spinach is packed with
nutrients like Vitamin E, K and folate which help prevent dementia. Spinach is
also very high in iron. If there is not enough iron in one's diet, the
cognitive activity goes down. Research shows that spinach actually helps
reverse memory loss! If you don't like the taste of spinach, try using it in a
recipe such as a smoothie or a quiche to mask the flavor.
5. SALMON
Well, salmon is a top
source of DHA, the predominant omega-3 fat in your brain, known to guard
against Alzheimer's disease, a health condition that affects over 5 million
Americans. Not just that, salmon is also a top source of difficult-to-get
vitamin D which is necessary to avoid age-related cognitive disorders. Apart
from salmon, other kinds of fish that are good for your brain are tuna and
herring. Tired of the same boring salads? How about Salmon salad?
6. WALNUT
Adding walnuts to your
diet may help boost your memory according to a new Journal of Alzheimer's
Disease report. It shows to provide better brain and memory function. They are
tasty and a good source of healthy protein. Add chopped walnuts to your
oatmeal, add them to a breadcrumb crust for chicken or fish, sprinkle them on
salads or just throw some soaked walnuts in your blender with your smoothies.
Be creative and eat smart.
7. BLUEBERRIES
A new study shows that
munching a bowl of blueberries/drinking blueberry smoothie for breakfast can
stop you flagging in the afternoon. Researchers found that blueberries boost
memory and concentration up to five hours later. This is because the
antioxidants and phytochemicals in blueberries stimulate the flow of oxygen and
blood to the brain, thus, keeping the mind fresh.
8. GREEN TEA
Sipping green tea a
couple of times day is not just good for your heart - it could boost your
memory too, say researchers. A recent study in China found that the chemical
properties of green tea promote the generation of blood cells, providing
benefits for spatial learning and memory. So, forget coffee - green tea holds
the key to brain power!
9. MILK and YOGURT
Drinking just one
glass of milk a day could boost your brain power. A study found that those who
regularly drink milk and other dairy products (such as yogurt) do better in
memory tests. It is also found to be effective in slowing down mental decline
as you age.
10. DARK CHOCOLATE
The main ingredient in
dark chocolates, cocoa, is known to be very beneficial for the brain.
Scientists have found that the antioxidant found in chocolates is much stronger
than other foods. Flavanoids, the primary antioxidant in cocoa, is believed to
increase the flow of blood to the brain. Hence, avoid the normal milk chocolates,
and go for dark chocolates. Finally, health news that you can bite off!
Try incorporating the
above mentioned top 10 brain foods into your daily diet and benefit your mind
and body.
Drew Davis is the
owner of the Mindset2Succeed website. He is constantly researching ways for
people to improve themselves. The main focus is on the winning mindset required
to succeed in all areas of life. There are lots of tips, philosophies and
constantly updated information. To explore this topic in more detail please Travel Here
