Eating a good diet has amazing effects on your physical and mental health as well. All foods are good for health but which foods are particularly important to keep you healthy. For example, some foods boost your immune systems and others improve your brainpower.
Whether you want to get better results in exam season or stay focused in your work meeting, a good diet can really pay off. Just a single “brain food” can’t protect you against age-related disorders like dementia or Alzheimer’s. You need to add multiple foods in your diet plan for better results.
This article explains the top 10 balanced diets that keep your concentration, memory, and focus as sharp as can be. Let’s get started…
Like other parts of the body, our brain can’t work without energy. You can’t concentrate and focus on something with an unhealthy brain. The ability to focus and concentrate comes from a steady supply of energy to the brain. You can achieve this by choosing a healthy diet like wholegrain that release their energy into the bloodstream slowly. This energy keeps you mentally alert though out the day. If you don’t eat healthy carbs, it may lead to brain irritability and fog.
Various studies show that the consumption of blueberries can improve short-term memory loss. They are widely available in the market so you should consume them daily. Besides blueberries, you can achieve the same effects with other red, dark, and purple fruits like veg and blackberries. These foods contain some protective compounds known as anthocyanins.
3. Oily Fish
Our body can’t make essential fatty acids which means we must obtain such nutrients through food. Oily fish is a great source of fatty acids. For example, you can obtain effective omega-3 fats naturally in oily fish in the form of DHA and EPA. These fats improve the functionality of the brain, joints, and heart. Different studies suggest that a good amount of omega-3 fats can help to relieve depression.
Oily fish contains all these fats in a ready-made form that means the body can utilize them easily. Salmon, trout, sardines, kippers, mackerel, and pilchards are the main sources of oily fish. If you are vegetarian, you can add seeds to your diet plans such as hemp, flaxseed, and chia. Because these are a plant-based amazing source of omega-3 supplement from micro-algae.
Some B vitamins such as folic acid and B12 reduce the level of homocysteine in the blood. The high level of that compound increases the risk of cognitive impairment, stroke, and Alzheimer’s diseases. Some other vitamins such as B1, B3, and choline can regulate normal blood function. Eggs are a great source of choline that is very essential for acetylcholine, an essential memory-boosting brain chemical.
You must opt for B-rich foods such as chicken, fish, eggs, dairy, and a leafy green vegetable. If you are a vegan, you can consume fortified foods such as breakfast cereals and plant milk for vitamin B12. Other remarkable sources of Vitamin B are seeds, soya, avocado, and yeast.
Powerful antioxidants are very useful for our body that protect against free radical damage to the cell. Some good evidence show tomatoes are a rich source of a powerful antioxidant that protects against the damage of free radical to the cells such as dementia, Alzheimer’s. It is better to use cooked tomatoes with a little olive oil to optimize the use and absorption of your body. Papaya, pink grapefruit, watermelon are some of the similar protective phytonutrients.
Vitamin C plays an important role in mental agility like Vitamin B. Some studies show that the deficiency of vitamin C may lead to age-related brain degeneration such as dementia and Alzheimer’s diseases. In addition to this, some studies also show that vitamin C can be very useful in managing stress and anxiety. Therefore, you must utilize different foods that have vitamin C to increase mental agility. Blackcurrants are one of the best sources of this crucial vitamin. Some other useful sources of this vitamin are broccoli and orange.
Broccoli is a great source of vitamin C and vitamin K as well. Vitamin K enhances cognitive function and boosts brainpower. Broccoli is a rich source of glucosinolates that can breakdown the acetylcholine, the neurotransmitter that we need for the central nervous system for proper functioning. Besides, it keeps our memory and brain sharp. Other cruciferous vegetables rich in glucosinolates include Brussels sprouts, kale, cauliflower, and cabbage. You can also obtain vitamin K from hard cheeses, liver, and prunes.
Sage is very famous for boosting concentration and memory. It can be very beneficial for you to add fresh sage to your diet. Some studies suggest that you should consume it as an essential oil. You should add it at the end of cooking for maximum benefits. Don’t overcook a meal when using sage.
You can put sage to good use in many healthy recipes such as pearl barley and sage risotto, sage and lemon, etc. Plus, you can use it some other recipes such as veal escalope wrapped with prosciutto.
9. Pumpkin Seeds
Pumpkins provide several useful minerals to our body that enhance our memory and thinking skills. For example, these are a great source of zinc that is very helpful for our mental health. In addition to this, it also contains vitamin B, stress-busting magnesium, and tryptophan. All these things are extremely important for brain health. Besides pumpkin seeds, you must utilize beef, nuts, chickpeas, oysters, and almonds for boosting mental health.
Like vitamins B and C, vitamin E also plays a key role in mental health. According to a study published in the American Journal of Epidemiology, a good amount of vitamin E intake might help in preventing cognitive decline. There are plenty of foods that provide a good amount of vitamin K to our body. For example, you can utilize asparagus, eggs, olives, seeds, leafy green vegetables, brown rice, and wholegrain. However, nuts are one of the most popular sources of vitamin E. You should add all these foods in your regular diet for providing a sufficient amount of energy to the brain.