FOODS THAT STIMULATES BRAIN

Hi Healthies,

Our brain needs nutrients like other parts of the body.  There are some food helps in increasing concentration, sharpen memory, prevent mental fatigue and good for our mental health.   Here I am going to provide you the list of some foods that can help you improve your mental health.  These foods are not only beneficial for adults but also for students.  Foods like coffee, tea are good to keep you awake but I will not mention it here.

1) EGGS - Nutrients like protein and choline in egg helps in boosting concentration.  Amino acid produced from protein is needed to manufacture neurotransmitters, that send signal between nerve cells.  Research proved that diet high in choline increases memory. It also increases learning capacity, as proved in a study on animals.

2) CEREAL or WHOLEGRAIN - Carbohydrate in cereal provide glucose to the brain to perform better.  Wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Also vitamin B in wholegrain cereals helps the nerves in the brain communicate. Opt for 'brown' cereals, wheat bran, granary bread, oatmeal, brown pasta, brown rice etc. Oatmeal is the best option for breakfast.

3) FISH AND WALNUTS - Omega 3 nourishes brain membranes.  Fishes like Tuna and Salmon are good source of Omega 3.  Walnuts as the shape suggests is the best source of all the nutrients that could increase the reasoning capability in the students, studies proved.  Eat salmon sprinkled with chopped walnut for lunch or dinner.  If you are not a fish lover, mix walnut into your morning wholegrain cereal.

4) FRUITS  - Fruit rich in vitamin C are good for your mental health.  Lack of Vitamin C can obstruct communication between neurotransmitter and brain cells (affects transmission of information according to Oregon State University).  Vitamin C manufactures neurotransmitters called norepinephrine.  Fruits like orange, grapefruits, strawberries whole  are good to avail its benefits.  Sugary juices can lead to energy crash.  Add strawberry to your breakfast cereal.

5) GREEN VEGETABLES (Broccoli, Spinach etc) - Research shows nutrients in green vegetables promote cell to cell communication within the brain. The darker the color of the vegetable, the higher the concentration of protective antioxidants.  Nutrients in green vegetables improves verbal fluency.  Combination of green vegetables with omega-3 fatty acid improves memory and learning speed.

6) GREEN TEA - Catechins in green tea, protect neurons by helping to remove harmful free radicals and iron and provide an anti-inflammatory benefit. Drink home-made tea to reap the most antioxidant benefits. You can add green tea to boil rice or add it to soup.

5) BERRIES - Berries is a good source of flavonoid that promotes healthy brain function. It protect neurons, improves neuronal function and supports neuronal generation.  It improves word recall and association learning. It also helps in relieving depression and controls blood sugar.  Blueberry juice is good for mental health.

6) AVOCADO AND SOYABEANS - These foods increase blood flow and provide oxygen to the brain. 

7) PROTEIN - Lean meats, poultry, fish, beans  and legumes  digests slower than carbohydrate so keep brain sharp, alert and well fueled for long study sessions or work shifts.

8) KEEP YOURSELF HYDRATED - Staying hydrated keeps your memory sharp, mood stable and motivation intact . When you are hydrated you can understand the problem more easily.  Lack of water may decrease the flow of oxygen to the brain and temporarily shrink neurons.  Keep yourself hydrated with water and water based foods like watermelon, cucumber, strawberries, salads.

  

9) HERBS -  Fenugreek, ginseng, milk thistle, red clover, cinnamon and peppermint regulate dopamine level. (Dopamine is a simple organic chemical in the catecholamine family that plays a number of important roles in the brains and bodies of animals). You can add these to your green tea and avail its benefits.

10) EXTRA VERGIN OLIVE OIL - Extra virgin olive oil may be a potent foe against ADDLs (Alzheimer's-inducing proteins that are toxic to the brain) according to research conducted at the Monell Chemical Senses Center in Philadelphia, PA last year. It's rich in oleocanthal, a compound that disables dangerous ADDLs.

11) TURMERIC - Turmeric is especially rich in curcumin, a compound believed to inhibit Alzheimer's disease in multiple ways, research shows.

NOTE - 

1) Eat small meals frequently to prevents blood sugar fluctuations and increases concentration and prevent mental fatigue.

2) Never skip breakfast. Research proved that student eat breakfast perform better than breakfast skippers.

3) Eat regular meals with all the essential nutrients in it (carbohydrate, protein, vitamins and minerals).  This will keep your mental health at its best.

4) Getting a good night's sleep is very important for proper functioning of brain and help you remember what you studied. 

5) Avoid smoking for good mental health 

6) Studies suggests that 15 minutes mental activities each day keeps your mind fit. 

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EAT HEALTHY AND STAY HEALTHY

Resources - 

edition.cnn.com

bbcgoodfood.com

webmd.com

eatingwell.com

healthyeating.sfgate.com

naturalnews.com

Picture Sources

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