Brain Healthy Food: One should consume food in the form of, breakfast like a king, lunch like a prince and dinner like a pauper.
A healthy breakfast containing a nutritious diet helps in keeping the brain active throughout the day and also to perform better in all the fields. It also provides energy and makes a person feel satisfied and full, which can support to avoid overeating later in the day, such that even can escape from obesity.
With ongoing pressure around one, it is obvious that one has to deal with the brain in a lot of many things and also in all the professions. Some cope up with these anxieties and keep themselves balanced whereas a few feel distressed and then suffer from cognitive disorders. According to the National Institute of Mental Health, about 40 million adults18% of the population struggle with anxiety. This anxiety, in the long run, transforms into depression. Very often both anxiety and depression go hand in hand, the majority of people facing depression also suffer from anxiety.
To lower down the burden of brain-related problems and medications one should focus on the nutritious diet. One should be aware of the healthy guidelines for a balanced diet, drinking enough water to stay hydrated, and limiting alcohol and caffeine intake. A diet rich in whole grains, vegetables, and fruits is a healthier option to keep the gut and the brain well co-ordinated. A large percentage (about 95%) of serotonin receptors are found in the lining of the gut, which is very much helpful in keeping the brain healthy and active.
This is the reason one should include the below-described foods in their diet in order to keep the brain healthy and active.
Brain Healthy Food 1 Dark Chocolate
Dark chocolates are loved by more than 50% of people. It tastes great, and one major benefit that people eat less junk and also food intake is also reduced after consuming it. This did not happen with milk chocolate. It was also found that even exercise capacity was increased after consuming dark chocolate!
Just one-fourth piece daily can reduce blood pressure. Cocoa powder is rich in flavonoids, antioxidants which reduces “bad” LDL cholesterol and increase “good” HDL levels. A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14 mg. It overcomes anxiety quickly.
Eating dark chocolate is good for our memory, controls blood pressure, and also our mood. It helps in alleviating depression and also acts as an anti-inflammatory, which signifies that it is good for our brain too.
Brain Healthy Food 2 Spinach
Spinach is very healthy food, superfood, cheap and best. It contains loads of nutrients like calcium, vitamin A, vitamin C, fibre, iron, folic acid, and antioxidants. It benefits eye health, reduces oxidative stress, helps prevent cancer, and reduce blood pressure levels. It is delicious to eat alone or in other dishes. Spinach contains two immune-boosting antioxidants lutein and zeaxanthin, important for brain, eye health and rich iron which leads to overcoming anemia and also develops the red blood cells.
Brain Healthy Food 3 Walnuts
Walnuts are a very important superfood as it contains important phytochemicals as well as high amounts of polyunsaturated fats which benefits both brain health and brain function. It contains the most omega-3 fatty acids, which may help reduce cholesterol and also Omega-3 plays a very important role in reducing stress in the brain, and also improve brain signaling and neurogenesis, which is the creation of neurons. Walnuts are also rich in Vitamin E, folate and ellagic acid which helps in memory function. It also protects against sun damage and cancers and also regulates sleep.
Brain Healthy Food 4 Avocados
Avocados are rich in healthy fats. It is a unique fruit that lowers cholesterol by about 22 percent. One avocado has more than half the fibre and 40 percent of the folate one need daily, which reduces the risk of heart disease. Adding it to our salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood. Folic acid helps in keeping the brain active.
Brain Healthy Food 5 Broccoli
Broccoli looks like a bonsai tree. It is related to cabbage, Brussels sprouts, kale, and cauliflower. Broccoli is a superfood. It is full of vitamins, minerals, fibre, and antioxidants. One medium branch of broccoli contains cent percent of our daily vitamin K requirement and almost 200 % of our recommended daily dose of vitamin C. Both are essential bone-building nutrients. The same quantity also keeps away cancers. Eating in salads is best but Steaming or boiling save only 66 percent of the nutrient. Calcium and folate are very necessary for the brain to function properly
Brain Healthy Food 6 Oatmeal
Going for a healthy breakfast can help one to prevent overeating later in the day. Oatmeal is one of them, it is a nutritional powerhouse. It encloses beta-glucan, which is a thick, sticky fibre, contains good starch content which helps a person to feel full for longer and also lowers cholesterol.
From a nutritional point of view, it is rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats contain more protein and fibre than other types of oats; so, it is better to have steel cut oats because they have a lower glycemic index (GI) which will not allow a person’s blood sugar to increase and also fights with the Alzheimer problem.
Brain Healthy Food 7 Carrots
Carrots are rich in plant-flavonoids and beta-carotene, which stimulates and supports liver function overall. They also contain Vitamin A, which prevents liver disease and also for maintaining a healthy liver. People need Vitamin A because it helps in the development of the brain, skin, eyes, teeth, and bones. Carrots are good sources of vitamin A. Also, the high fiber content keeps the bowels moving and reducing constipation.
Brain Healthy Food 8 Apples
Apples are wholesome of high levels of pectin, iron, Vitamins, and minerals which are metabolized well in a healthy liver. Pectin especially helps in the body cleaning process and releases toxins from the digestive tract. With fewer toxins in the digestive tract, the liver can better manage its function and can directly work on the cleansing process of the remaining body. People need a good amount of Vitamins because it helps in keeping the brain, skin, eyes, teeth, and bones. Apples are a good source of vitamins and minerals. Also, the high fiber content keeps the bowels moving and reducing constipation and cleanses the body properly.
Brain Healthy Food 9 Orange
Orange is the most widely used fruit from the health and taste point of view. Its juice has Vitamin C and minerals, potassium, calcium, Phosphorus and sugar insufficient amount. It is very beneficial for children, old people, and patients. It dissolves the toxins, increases urination and does remove waste from the body, it increases resistance power from infectious diseases. Consuming Orange normally and regularly during season definitely prevents cold, gum disease, piles, and unnatural bleeding and the person becomes strong and healthy. Its juice is beneficial for the liver and heart. Eating oranges reduces mental stress and irritability. Normally people hesitate to take oranges during cold or heart diseases but there is no logic to it orange is beneficial in all the ways it is abandoned Vitamin C which is a protective vitamin and cold and cough remains away through this.
Brain Healthy Food 10 Bananas
Bananas are rich in potassium and make a nourishing mid-morning snack. Bananas are easily available and are a convenient and quick source of energy, a good source of nutritious breakfast. This is very much filling and is the best source to keep away the hunger.
It has resistant starch and our body does not digest resistant starch easily, so it travels through the body unchanged, which supports indigestion. Unripe bananas contain more resistant starch than ripe bananas. Ripe bananas contain more natural sugars. Unripe bananas have probiotic bacteria that help one with good colon health. Green, unripe bananas also help one to absorb nutrients, like calcium, better than ripe bananas.
Bananas can be enjoyed with nut butter or on top of oatmeal or cereal.
“Enjoy These Super Foods for Healthy Brain”