These food items can actually make you brainier
Our moms are always after our life feeding us something or the other claiming that it will make our brain sharper. But it has been scientifically proven that some ordinary foods can actually make your brain work better by increasing the blood flow to the brain and giving it the fuel it needs to be more agile. Bad eating habits can not only lead to physical illnesses like Diabetes but also mental ones like Dementia and Alzheimer’s . So to keep the most complex organ of your body fit, include these in your diet-
Chocolates– Yes, you read that right! *Bliss* Dark chocolates are known to contain Catechins which revive a failing brain and improve thinking skills. It also lowers blood pressure, protects nerve cells from damage and also promotes recovery from stroke. Caffeine in chocolate keeps us vigilant and boosts our mood. About two cups of hot chocolate or two squares of dark chocolate can give the desired benefits. But raw chocolate with 70% or more cocoa solids works best.
Nuts- Nuts possess monounsaturated fats, omega-3 fats and Vitamin E that help in the production of a brain-protective protien, reduce the chances of stroke and boost focus and concentration in an individual. Research has shown that those who eat nuts weigh lesser than those who don’t. You can have a mix of 15g of walnuts and 7.5g each of almonds and hazelnuts to improve cognition and brain health.
Berries- Berries are rich in a flavonoid called Anthocyanins which effect the blood vessels. Blueberries can aid learning by improving memory, concentration and attention to details. In your diet, you should include two handfuls of blueberries, raspberries or blackcurrants, a handful of blackberries or grapes, 7 strawberries or 14 cherries for most days of the week.
Fish- Research suggests that those who eat fish have bigger brains as it contains omega-3 fatty acids, iodine, fatty acids and is the biggest source of Vitamin D. Fish promotes better memory and reduces the risk of Dementia and Alzheimer’s significantly. Pregnant women can get Omega-3 from fish and bear children with higher IQ levels. While four 140g portions of fish are advised per week for a normal adult, pregnant women should not take more than 2 portions/week.
Olive Oil- Olive oil is two-thirds Monosaturated fatty acids and contains Polyphenols which together lead to a healthier heart, better working memory and attention span, improved problem solving skills and lower risk of Dementia. Three table spoons of Extra-virgin olive oil everyday are sufficient.
Citrus Fruits- Antioxidant rich citrus fruits reduce the risk of Dementia and Stroke and help cure brain injury. They are best sources of Brain-protective flavanones that shield the brain areas involved in perception and recognition. Add an orange, half a grapefruit or two small clementines to your diet everyday.
Apart from these,
Red wine and Champagne are known to keep age related memory loss and cognitive decline at bay and keep your brain sharp, when taken in moderate amounts. Include green ( like broccoli and celery) and purple( like aubergine) vegetables to your diet as they contain Flavonoids and Anthocyanins respectively. Coffee keeps us vigilant and also reduces risk of depression, stroke, Alzheimer’s and Parkinson’s while Green Tea improves attention and short-term memory. Wholegrains provide glucose, Omega-3s and Polyphenols for the brain and hence should taken regularly.
Now go give yourself Neuro-Nutrition.
Eat Well , Stay Fit !
Summarised upto 76% from Scientists prove you can eat your way to sharper mind with six key foods