Without a healthy diet, it is difficult to concentrate, remember, learn and pay attention. Not only for a child success in school, entire family must get enough brain food for bhealthy living. The best way to get enough nutrients to brain comes from eating foods that contain Folate, tryptophan and omega-3 fatty acids. Here some of the best brain foods that optimise brain function are:
Whole Grains —
Whole grains are a source of multiple nutrients and dietary fiber, recommended for children and adults in several daily servings containing a variety of foods that meet whole grain-rich criteria.
By supplying high dietary fiber content, as part of a general healthy diet, consumption of whole grains is associated with lower risk of several diseases, including coronary heart disease, stroke, cancer and type 2 diabetes, with lower all-cause mortality.
**** Folate, B6 and thiamine available in whole grains enhance memory and focus.
Eggs are a very good source of vitamins and minerals that are essential parts of a healthy diet. Egg is a good source high quality protein. One medium egg contains — 76 calories, 7.5g protein, 5.1g fat, 1.4g sat fat.
Both egg white and yolk are rich in nutrients, proteins, vitamins and minerals. They are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. The yolk contains cholesterol, fat soluble vitamins and essential fatty acids. Egg White contains more than half protein, vitamin B2, and lower amounts of fat and cholesterol than the yolk part. Vitamin D in Eggs helps to protect bones, preventing osteoporosis and rickets.
****An adequate supply of choline is particularly important, since choline is essential for normal brain development during pregnancy and breast feeding.
****Adding eggs to diet for infants could provide key nutrients for better brains. In a study, they found that infants who were given eggs beginning at 6 months showed significantly higher iron concentrations of choline, other biomarkers in choline pathways, and docosahexaenoic acid (DHA).
Nuts — Almonds, Walnuts, Brazil nuts, Hazelnuts
Nuts contain relatively large quantity of calories, essential unsaturated and monounsaturated fats. They including linoleic acid and linolenic acid, vitamins, and essential amino acids. Mostly nuts are good sources of vitamins E, B2, fiber, folate. The nuts contains essential minerals like magnesium, phosphorus, potassium, copper, and selenium.
Eating Almonds and Walnuts can lower serum low density lipoprotein (LDL) concentrations. Walnuts have a significantly high concentration of DHA, they are the top nut for brain health. They contain a type of Omega-3 fatty acid. Just a quarter cup of walnuts provides nearly 100% of the recommended daily intake of DHA. 1/4 cup of almonds or hazelnuts packs in nearly 50% of the RDA for vitamin E. Peanuts are high in niacin (1/2 cup of peanuts offers about 50% of the RDA for niacin.)
****Other nuts like pecans, chestnuts, and cashews are often mentioned as having brain health benefits.
Berries — Blueberries: Brain Berry
Blueberries referred as super fruit, brain berry contain antioxidants that help from age-related health risks. They boost cognitive function and improve memory, even in old age. Blueberries are rich in vitamin that boost brain health with their high content of antioxidants. They can help the brain stay healthy that protect brain cells from free radicals. Blueberries prevent inflammation in the brain that can contribute to neuronal damage and improve both motor control and cognition.
A bowl of blueberries can significantly improve concentration and memory. British researchers believe the antioxidants in blueberries stimulate the flow of iron and oxygen to the brain, keeping the mind active.
****It is important to talk to your doctor before using blueberries as medicine to prevent or treat brain-related health issues.
Seeds — Sesame seeds, Flax seeds, Pumpkin seeds
Rich in zinc, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. Seeds have high levels of essential fatty acids, amino acids, vitamins A, B, C and E and the minerals calcium, magnesium, potassium, zinc, iron, selenium and manganese.
Pumpkins seeds are a good source of zinc and omega-3 essential fatty acids. They contain protein, iron and phosphorus. They are low in carbohydrates. Pumpkin seeds are used for the treatment of prostate disorders in ancient times. Flax seeds are an excellent source of omega-3 and omega-6 essential fatty acids. They are rich in folate and vitamin B6 and the minerals magnesium, phosphorus and copper. Sesame seeds are rich in protein, iron, zinc, magnesium, calcium and phytic acid and low in carbohydrates. They also contain vitamin E plus omega-6 and monounsaturated fats. They contain sesamin and sesamolin, substances which help lower cholesterol levels. Sesame seeds are thought to aid digestion, to stimulate iron circulation and help the nervous system.
Wild Salmon —
Salmon is one of the most popular fatty fish and nutritious foods on the earth. It is loaded with nutrients. It reduce risk factors for several diseases. Salmon provides 22–25 grams of protein per 3.5-ounce serving. 100 grams of salmon provide 11–18% of the RDI of potassium, that helps in controlling BP.
Astaxanthin found in salmon, is an antioxidant that benefit heart, brain, nervous system and skin health.
****Salmon is an excellent source of several B vitamins. They are needed for energy production, controlling inflammation that protects heart and improves brain health.
****Some studies say that consuming salmon helps to reduce symptoms of anxiety and depression and also protect fetal brain health in pregnancy.
Avocados are as good as blueberries, they promote brain health. They lower BP, and are high in calories. Avocados are 75% of mostly monounsaturated fats, that support the production of acetylcholine. Experts believe that Avocados is a nutrient-dense fruit that is the world’s most perfect food for brain. Avocados act as a nutrient booster to aid the absorption of fat-soluble vitamins. Avocados are high in tyrosine. Tyrosine is an amino acid that’s a precursor to dopamine — the brain chemical that keeps motivated and focused.
****Avocados are an excellent source of vitamins like C, E, K, and the B complex vitamins that brain needs.
Tomatoes are high in fibre and low in fat. A single tomato contains the Vitamins like C, K, E and A. Tomato is rich in Potassium, Iron, Copper, Tryptophan, Fiber, Manganese, Niacin and Flavonoids (natural anti-inflammatories).
Lycopene is a powerful antioxidant that has been shown to be a brain boosting food. It helps to protect from call damaging free radical which occurs in the development of dementia.
Red Cabbage —
Red Cabbage is High in vitamin C, One portion of red cabbage contains 56% of daily recommended intake. It contain vitamin A that is Good for eye health. One portion of red cabbage contains 33% of the recommended daily intake of vitamin A.
Red cabbage is full of sulphur contains more nutrients like vitamin K and anthocyanins improves brain function. It prevent nerve damage. It protect against Alzheimer’s disease.
****Red cabbage is high in potassium, which will ease the flow of iron around the body. Cabbage is used to restore their bodies after heavy alcohol consumption.
Other foods include:
- Spinach — Contains folate which increases memory and concentration.
- Green Tea — Contains Catechines and polyphenols that boosts dopamine levels to increase memory.
- Banana — Contains Vitamin B6, Folic acid and potassium. It increase Serotonin and boost mood.
- Dark Chocolate — Contains antioxidants and Flavonoids that stimulate increased iron flow to brain. So that is results in improving memory and concentration.
- Dry Beans — Contains Folic acid, Magnesium and Vitamin B5. It improves brain function.
- Beans — Rich in fibre. Contain Vitamins B and Omega fatty acids.