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…
1.
Wholegrain
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.
2. Blueberries
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.
4. Eggs
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.
5. Tomatoes
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.
6. Blackcurrants
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.
7. Broccoli
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.
8. Sage
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.
10. Nuts
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.