Have you ever heard that healthy eating is a powerful weapon to boost our immune system? This thing not only has plenty of advantages for our brain, heart, lungs, muscles, bones, and other parts of a human body but also keeps the physical and mental health in good shape.
As a central organ of our body, the brain requires energy all the time to help other organs work effectively and coherently. There are some specific foods, which are efficient for our gray matter, so let’s check them out in the following list.
1. Opt for wholegrains
As mentioned before, energy is the crucial thing for the brain. Like an oil for the machine, it charges the brain and maintains its working performance. If you provide your brain with a relevant supply of energy every day, you will feel a burst of strength, will be able to concentrate on your work and cope with many processes with no difficulties. Wholegrains with a low-GI are great sources of energy, helping saturate blood with glucose and keeping a person alert. They are wheat, oats, rye, brown rice, granary bread, buckwheat, etc.
2. Try oily fish
A human body requires essential fatty acids (EFAs) since it cannot actually produce them. Those fats can be obtained by opting for particular foods like flaxseed, chia seeds, pumpkin seeds, walnuts, soya beans, and also some sources of oily fish (for example, trout, salmon, mackerel, sardines, herring, and others). Especially oily fish has those extra necessary omega-3 fats, the EPA and DHA, which our bodies are able to use easily. They are useful for the brain, the heart, our bones, and joints, and help cope with stress.
3. Eat blueberries
According to the studies, blueberries have a great number of nutrients and vitamins, which are valuable for improving your memory or reduce chances of short-term memory losses. Apart from blueberries, have a look at some dark red fruits and vegetables to get the same compounds.
4. The value of tomatoes
Tomatoes are considered to be very important for anyone who wants to keep on a healthy diet. These fruits contain a significant antioxidant called lycopene, the function of which is to protect cells from the damage, which occurs in such diseases as Alzheimer’s.
5. Take advantage of pumpkin seeds
Pumpkin seeds are great sources of zinc, B vitamins, magnesium, and tryptophan. All of them have a positive impact on the human body: an adequate consumption of pumpkin seeds will help improve memory, thinking skills, your mood, and reduce stress.
6. Snack on blackcurrant
For a person to enhance the brain power and productivity, he or she needs to focus on consuming recommended amounts of vitamin C. This can be found mostly in blackcurrants, but also in red peppers, citrus fruits, berries, peas, and broccoli.
7. How about broccoli?
One of the most important products for boosting brain is broccoli. Broccoli is rich in vitamin K, which can improve a person’s mental abilities and cognitive function. Furthermore, broccoli contains glucosinolates, the compounds responsible for protecting our nervous system.
8. Add some sage to your diet
Sage is good at developing a human’s memory and concentration, as well as strengthening the immune system. Add some fresh leaves to your salad, sprinkle chopped sage on your omelet or egg bakes, or use some sage oil to flavor your dishes.
9. Nuts are essential
The main benefit of any nuts is that they are high in vitamin E, which is capable of blocking the cognitive decline. Except for nuts, leafy green vegetables, seeds, olives, wholegrains, asparagus, eggs, and other products contain this vital vitamin.
10. Pay attention to B-rich foods
Fish, eggs, chicken, cheese, red meat, leafy greens – all of them are rich in B vitamins like B6, B12, and folic acid. These vitamins help lessen levels of homostycene in the blood, and therefore reduce the risk of stroke, Alzheimer’s disease and cognitive impairment in the elderly.
If you take into consideration all these beneficial foods, you will definitely improve your overall health. Apart from a healthy and balanced diet, develop the habit of exercising every day to sharpen your mind and better absorb information.