If you are forgetful and absentminded, tend to forget important phone numbers and get worked up easily, often feel tired and exhausted after any activity that requires a lot of thinking, and your concentration level is limited, then it's time for you to re-fuel your brain.
These are pointers telling you that your brain is asking you to feed it with additional energy, to add something extra to your diet, and more importantly consume those foods that directly pep up your brainy nerves.
Did you know?
To function correctly, the human brain needs roughly 20% of the total calorie intake, although it is only 2% of the total body weight. It requires a constant supply of glucose for optimum efficiency, and a proper intake of nutritious food. The reason is simple and thought provoking. Researchers tell us that it is the brain that first absorbs the nutrition from the food we eat in order to function correctly. And if it does not get the right nutrition, it would not give the optimum output and often make you feel tired and exhausted whenever the activity pertains to thinking, concentrating, memorizing or simply demands continuous attention. This is also seen in children who have an improper diet, they are unable to memorize things, feel lethargic and tired and often do poorly in academics.
Here is an extensive list of foods that would keep your mind in good mood always and your mental health at its best. But this is not an exhaustive list, but these definitely rank among the best….
Nuts
Nuts are high in both protein and fat, dietary fiber, and Vitamins A, B and E, as well as calcium and iron. All the more, nuts are rich in beneficial fats and are virtually cholesterol free. These keep the mind healthy and alert all the time, thereby keeping one from feeling low and tired. Nuts provide the mind with the right nutrients and enable you to think clear. The vitamins and magnesium content available in nuts are essential to cognitive function. Almonds, Walnuts, cashews, hazelnuts, pistachios, et al are great choices.
Blueberries
Berries in general, contain anti-oxidants, offering brain and memory protection. While, Blueberries are high in fiber and low on the glycemic index, it makes them safe for diabetics, also they do not spike blood sugar.
Blueberries are also known to boost the potency of neuron signals, which is why they are aptly called "brain berries", and provide the maximum benefit when consumed in their natural form. Both, blue berries and blackberries, are known to protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease and dementia.
Strawberries
Now, those small, bright red Strawberries have much more to them than you thought. Antioxidant-rich strawberries can prevent age-related neurological declines by improving the ability of brain cells to send and receive the ’signaling’ molecules. The brain uses these signaling molecules to communicate. You can include strawberries in ice creams, milkshakes, smoothies, pies, yogurts, or simply have them plain!
Coffee
If you are a regular coffee drinker, you already know the umpteen positive effects it has on your mind and thinking levels right? But for the uninitiated, a daily dose of coffee can stimulate your brain and nervous system to do things differently.
The caffeine in coffee, as confirm medical experts, relieves headaches and boosts your mood, enhances performance and a recent study in Brazil found that children who drink coffee with milk each day are less likely to have depression than other children. Enjoying your daily 2 cups of coffee can be best for your brain, as coffee that is rich in antioxidants, reduces the risks of mental decline including diseases like dementia and Alzheimer's. In fact, Caffeine has even been shown to be important in fighting Parkinson’s.
Green tea
Green tea enhances memory and focus and fights mental fatigue. It also helps in mental relaxation by way of catechines- an active and important ingredient that performs up to ten times better than beta carotene and vitamin C in cleaning out alkyl peroxyl radicals. Green tea also helps in maintaining an optimistic frame of mind, and fights various brain disorders. Polyphenols are powerful antioxidants found in green tea that can boost the levels of dopamine in brain circuits.
Oats/Oatmeal
Start your day with breakfast with Oats, and you are already on the way to a healthy self. Known as "grain for the brain", since ancient times, oats, say nutritionists, are a storehouse of energy and nutrition and provide for excellent brain nourishment. Fiber rich oats can you energised throughout the morning as these are rich in vitamins B, E potassium and zinc which helps the brain and body to function to optimum levels.
Brown rice
If you have never tried eating brown rice until now, and are a complete white rice loyalist, we suggest you give this a try. Brown rice is a known brain food, as it contains the perfect mix of carbohydrates and fiber to fuel your brain while keeping you feeling full. Brown rice is also essential for maintaining concentration throughout the day and improving memory. All the more, the low-glycemic complex carbohydrate present in brown rice is excellent for people sensitive to gluten who still want to maintain cardiovascular health.
Chocolate
These are your buddies, when you are low, these are your friends when you are happy, in fact, no matter what time of the day, no matter whether you are hungry or not, no matter where you are, a chocolate anywhere anytime is a welcome and a delight! But Dark chocolates have much more than delight to them! These have compounds that boost your brain’s performance levels, dark chocolates are rich in antioxidants and contain several natural stimulants which increase the production of endorphins while enhancing focus and concentration. Dark chocolates also release dopamine, to enhance cognition and mood. So binge on dark chocolates and improve the health of your brain!
Wholegrain foods
Wholegrain foods, such as whole grain breads and wheat germ are part of the best brain foods. Whole grain breads, cereals, barley, popcorn boost blood flow to the brain and the Vitamins B6, B12 and folic acid that they contain are essential in protecting your memory.
Avoid Brain Drain:
Consume these to think and work better in the office and get over your absentmindedness! But when these highly nutritious and brain friendly foods are coupled with nicotine, alcohol, foods that contain trans fats and partially-hydrogenated oils, the result is “brain drain”.
Tips:
· Instead of a heavy, high-carbohydrate lunch, it is advisable, to opt for a light meal with high amount of proteins, so that you remain alert and active post lunch.
· Too much of sweets must be avoided. Sweets (high amount of sugar) must be consumed only on special occasions, else they can lead to health problems like diabetes and obesity, and can negatively impact the brain.
· Nicotine constricts blood flow to the brain, and so smoking can actually reduce your brain function severely. The best option: you already know-give up completely! There is nothing called as just one cigarette or one puff.
· Yes, red wine is good for health, but too much of anything is harmful. When alcohol is taken beyond the moderate limits, it can interfere with dopamine production and contributes towards reduced brain function and energy loss.
