Food can be a cure, but it also can be the biggest enemy of the health. The choices you make when you sit at the table affect the way you think, your mood, concentration and energy. Some foods can make you feel happy, focused and concentrated and others can make you sleepy, tired and without energy.
Through smart selection of food that you consume, you can improve the functioning of the brain. Of course, this does not mean you will increase your IQ, but it will improve your memory, concentration and energy.
Although the brain is only 2% of your body weight, it consumes 20% of the total energy that you consume. If you feed the brain better, the better it will work.
When you think about what products to ‘feed’ the brain, probably the first thing that will come to your mind is fish. Indeed, the oily fish is a brain food. It is rich in omega-3 fatty acids, necessary for maintaining the proper functioning of the brain. These fats are essential components of the brain cells and can improve the learning and memory and reduce the risk of stroke and dementia.
Salmon, sardines and herrings are a great choice. Consume fish 2-3 times a week.
Eggs are not only a rich source of protein, but they also contain vitamin E, omega-3 fatty acids and vitamins from the B group. B vitamins can prevent inflammation and ease the creation of new brain cells.
The egg yolk, which has a bad reputation because of the cholesterol that it contains, is an excellent source of choline. Consumption of sufficient amounts of choline in childhood helps the child to learn fast and to have a prolonged memory. It is recommended consuming 4 eggs per week.
Blueberries are one of the best sources of antioxidants, they have excellent taste and improve the short memory. They also reduce the effects of Alzheimer’s disease and protect the brain from the free radicals that can harm the brain cells and lead to dementia.
This fruit it is best to be consumed fresh and frozen. It is recommended to eat one cup of blueberries at least 3-4 times a week.
When consumed in moderation, coffee gives energy and helps to improve the concentration. It stimulates the short-term memory and can help in solving problems, because it increases the brain’s alertness. Coffee has these properties because of the presence of caffeine, which is also found in soft drinks, energy drinks and chocolate.
One to two cups of coffee a day can help you to have better concentration, but if you drink it excessively, you risk to become nervous and restless.
Nuts and seeds
Nuts and seeds are good sources of vitamin E and vitamin E is associated with preservation of memory in aging people. Nuts contain proteins, fibers and good fats. Almonds are the best choice, but you can consume hazelnuts and walnuts too.
Choose pumpkin seeds for nibbling, because they are a natural source of antioxidants and omega-3 fatty acids. But sunflower seeds should not neglected because they contain vitamin E too.
Avocados are present on every list of healthy foods. The good proteins and fat contained in avocados, improve blood circulation, which is necessary for the proper functioning of the brain.
However, you should be careful when you consume avocados, because are a rich food.
Good news for the fans of chocolate. Dark chocolate in different ways helps the mind to stay sharp and improves the short-term memory. But be careful when you choose dark chocolate, because it contains more cocoa.
Dark chocolate contains antioxidants and caffeine, and also stimulates the creation of endorphins that improve the mood. It is proven that moderate consumption of dark chocolate reduces the risk of stroke.
Black or green tea
Black and green tea are known for their positive impact on overall health. They also help to improve the brain function. The tea helps to soothe the brain and to increase its focus, concentration without having anxiety and tension. Green and black tea are a great source of antioxidants, which reduce the impact of the free radicals, and also contain caffeine, which improves the concentration.
Freshly made tea can improve the blood circulation. Two or three cups of tea a day will help you improve your overall health.
If you like spicy food, you better choose spicy curry. Curry contains turmeric (curcumin), a yellow spice that is an excellent antioxidant and has anti-inflammatory properties. Studies have associated it with slowing the aging of the brain, reducing the risk of Alzheimer’s disease and improving the situation in patients with depression and schizophrenia.