As BMSites and other students across the varied streams struggle to balance their work and study schedules a very important requirement is food that helps keep your mind sharp and your brain healthy. The same rule applies to professionals across varied field who need brain power the most.
Here I present the top 5 brain friendly foods,that help to keep your mind sharp:
1. Blueberries:
The tiny blueberry is an antioxidant that helps protect the brain and may reduce the effects of dementia. Free radicals are unattached oxygen molecules that attack your cells and trigger inflammation, which is a major cause of aging. Since your brain uses so much oxygen, it is highly susceptible to free radical damage.
Antioxidants render free radicals harmless. Berries in general are great at fighting that which free radicals damage. When they are out-of-season you can go for the frozen kind.
2. Leafy Greens:
Cruciferous (cabbage) vegetables contain carotenoids and sulforaphane, both of which protect the brain. Studies have found that people who consume at least two servings of these every day, such as Swiss chard, broccoli, cauliflower, Brussels sprouts, kale, cabbage and bok choy, may significantly slow down the process of aging.
Just like blueberries, these veggies also contain antioxidants that may help to protect against cancer by reducing the oxidative stress produced by oxygen-free radicals. Reducing these free radicals may lower the risk of colon, lung, prostate, breast and other cancers.
3. Oily Fish:
Salmon is widely touted as “brain food,” but not if it’s farm-raised. Wild salmon are a great source of omega-3s, which happen to be one of the top nutrients your brain needs to function at its best. Omega-3s also build brain cell membranes and reduce inflammation, which have been found to slow down cellular aging.
These salmon get their omega-3s from the plankton and small crustaceans they eat, while farm-raised salmon are fed fish feed made from undesirable “fish and chicken pallets”. Other oily fish high in omega-3s include Arctic char, sardines and herring, all of which are also very low in mercury – a double bonus!
4. Avocado:
Avocados are almost as good as blueberries in promoting brain health, although since they are high in calories, you don’t want to overdo them. The avocado contains monounsaturated fat, which contributes to healthy blood flow, and that makes for a healthy brain.
Avocados also lower blood pressure, and since high blood pressure can impair cognitive abilities, lower blood pressure helps to keep the brain in top form. The fiber in avocados also reduces the risk of heart disease and bad cholesterol.
5. Whole grains:
Whole grains improve circulation and help regulate glucose levels in the blood as the steadier the glucose levels, the easier it is to concentrate.
This is why it’s important to eat breakfast in the morning, as it not only revs up the metabolism, but keeps your sugar levels balanced as well as protecting against diabetes and heart disease.
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