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
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