As we age, our brains require more nutrients to stay sharp. Here’s what you should have in your daily diet to energize those neurons and enhance your physical wellbeing.
Life can get very busy, and often our only option is convenient and instantly filling food like fast food and sugary snacks. But being busy doesn’t mean you have to sacrifice nutrition. Yes, convenience may save time and money but what’s the trade off?
It turns out the price you pay when you eat less than healthy food may be too high. Think of your brain power as a car that needs premium fuel.
According to Harvard Health, “Like an expensive car, your brain can be damaged if you ingest anything other than premium fuel. If substances from ‘low-premium’ fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them. Diets high in refined sugars, for example, are harmful to the brain.”
Meanwhile, eating nutritious food can actually make you more productive. Check out these 7 super foods that’ll boost your brain power and supercharge you for your day ahead.
1. Oily/fatty fish
If you’re into seafood, then get excited because oily and fatty fish contains omega-3 fatty acid that helps improve mental performance and behavioral function. It also helps prevent cancer. People lacking in omega-3 are more likely to have poor memory and suffer from mental fatigue. Salmon, mackerel and sardines are three options you can add to your diet.
Tomatoes are rich in lycopene, a powerful antioxidant that can help protect our brains from radical damage. By avoiding cell damage, our memory, attention span, as well as problem solving skills are enhanced. Choose a handful of cherry tomatoes for a quick office snack.
Avocados contain vitamin K and folic acid, which help in preventing blood clots in the brain. This means that consuming this super fruit will help you improve cognitive function that prevents you from having a stroke. It is also rich in vitamin B and C.
It has been proven that eating nuts can keep you from going nuts! Nuts are a great source of vitamin E, which helps prevent cognitive decline. Nuts are also rich in amino acids and essential oils. You just need an ounce a day to get this benefit. It’s time to throw out your junk food and shift to this brain food.
5. Green tea
We already know that to stay awake and alert we need our caffeine fix from coffee. But if you are already on coffee overload, try green tea. Not only does it keep you alert, it can also help in maintaining healthy skin because of its vitamin B2 and C components. Green tea also has vitamin E, an antioxidant, and saponins, which help lower blood pressure.
6. Green leafy vegetables
This says a lot about Popeye’s obsession with spinach. Consuming green leafy veggies every day helps improve memory and mental clarity as they are full of antioxidants and carotenoids. Remember: the greener, the better.
7. Dark chocolate
Of course, a meal is never complete without its sweet conclusion. To jazz up your meal, add dark chocolate to your diet. Dark chocolate contains a small amount of caffeine that helps in maintaining mental alertness and concentration. It is also a great source of antioxidants, vitamins, and minerals such as magnesium and potassium.
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