Are you a health-conscious person who keeps checking the nutrition-value of their food before eating? Do you also feel tired even after eating your favorite food? Probably you are missing the “feel-good” food in your diet.
Well, in this article, I will be talking about some delicious foods that you should eat daily to boost your brain and body. Whether you want to improve your nutrition during exam season or stay bright in your next business meeting, paying attention to your diet can pay off.
Although there is no special “brain food” that will protect you from age-related disorders such as Alzheimer’s or dementia, paying attention to what you eat can help you get the nutrients you need for cognitive health and mood.
Certain foods may help to keep your immune system in good shape. The grocery shop should be your first trip if you want to stay healthy and avoid colds, flu, and other illnesses.
Whole grains
Everyday consumption of whole grains enhances the concentration and also improves the focus.
To function, the brain, like everything else in your body, requires energy. A continual supply of energy (in the form of glucose) to the brain in our blood is required for concentration and focus. Choose low-GI whole grains, which release energy slowly into the bloodstream and help you stay mentally alert throughout the day. Irritability and brain fog can be caused by eating too few nutritious carbs, such as whole grains. Brown wholegrain cereals, whole wheat bread, rice, and pasta are all wonderful options.
Citrus fruits
When people get a cold, they usually turn to vitamin C for relief. This is since it promotes the growth of your immune system.
Vitamin C has been shown to aid in the development of white blood cells, which are vital in the fight against infection.
Almost all citrus fruits are high in vitamin C. It’s easy to squeeze a squeeze of this vitamin into every meal with so many alternatives.
Citrus fruits that are popular include: Grapefruit, oranges, clementines, tangerines, lemons, limes.
Vitamin C is essential for the body; it needs to be in your diet because your body does not create or store it. For most adults, the daily suggested dosage is. Women should take 75 mg for men, 90 mg.
If you decide to take supplements, don’t take more than 2,000 mg each day.
Oily fish
Oily fish is linked to many health benefits- a lower risk of heart disease and improved mental ability.
Because the body does not generate essential fatty acids (EFAs), they must be obtained from food. EPA and DHA, the most potent omega-3 fats, are found naturally in fatty fish. Plant sources include flaxseed, soya beans, pumpkin seeds, walnuts, and their oils. These fats are necessary for brain function, cardiovascular health, joint health, and overall wellness. Even though research is still in its early stages, there is some evidence that eating adequate omega-3 fats in your diet can improve your mood.
The fact that oily fish contains these active fats in a ready-to-use form allows the body to utilize them fast is what makes it so healthy. Oily seafood includes salmon, trout, mackerel, herring, sardines, pilchards, and kippers.
Low DHA levels have been linked to an increased risk of dementia, Alzheimer’s disease, and memory loss, whereas enough of both EPA and DHA are thought to improve stress management and serotonin synthesis, a happy brain chemical.
Red bell peppers
If you believe citrus fruits offer the highest vitamin C concentration of any fruit or vegetable, think again. The Vitamin C content of red bell peppers is about three times that of a Florida orange (127 mg) (45 mg). They’re also high in beta carotene.
Vitamin C, in addition to boosting your immune system, may help you maintain healthy skin. Beta carotene is converted into vitamin A in your body, which helps to keep your eyes and skin healthy.
Blueberries
It has the potential to improve short-term memory.
Blueberry consumption may aid in improving or delaying short-term memory loss, according to research conducted at Tufts University in the United States. They’re widely available, but other dark red and purple fruits and vegetables, such as blackberries and red cabbage, can have a similar effect. Both include anthocyanins, which are protecting compounds.
Tomatoes
Free radical damage may be avoided.
Lycopene, a powerful antioxidant found in tomatoes, has been shown to protect cells from the type of free radical damage seen in dementia, particularly Alzheimer’s disease. Cooked tomatoes with a little olive oil will boost your body’s absorption and utilization. Foods that contain this and similar defensive phytonutrients include papaya, watermelon, and pink grapefruit- is must to include in your diet.
Garlic
Garlic is utilized in almost all cuisines around the world. It adds a zest to cuisine while also being good for your health.
Early societies understood its importance in the fight against the disease. Garlic may also aid in preventing arterial hardening and has been shown to lower blood pressure in several studies.
Garlic’s high quantity of sulfur-containing compounds like allicin appears to offer immune-boosting properties.
Eggs
They have the potential to slow down the aging of the brain.
B vitamins, including B6, B12, and folic acid, have been shown to reduce homocysteine levels in the blood. Increased homocysteine levels are associated with an increased risk of stroke, cognitive impairment, and Alzheimer’s disease. A group of elderly patients with mild cognitive impairment exhibited significantly less brain shrinkage after two years of medication with high doses of B6, B12, and folic acid than a subset given placebo treatment.
Other B vitamins, such as B1, B3, and choline, are necessary for proper brain function. Choline, which is plentiful in egg yolks, is necessary for the creation of acetylcholine, a memory-enhancing neurotransmitter in the brain.
Ginger
When someone feels not well, they often turn to ginger for relief. Ginger has been demonstrated to help with sore throats and inflammatory illnesses by reducing inflammation. It might treat nausea as well.
Ginger includes gingerol, a cousin of capsaicin, which is widely utilized in sweet delicacies. It may also aid in the relief of chronic pain and may help to reduce cholesterol levels.
Blackcurrants
Rich in antioxidants, blackcurrants boost the immune system and promote detoxification, also reducing anxiety and tension.
Vitamin C has long been thought to boost mental acuity, and some research suggests that a deficiency may be a risk factor for age-related brain diseases like dementia and Alzheimer’s disease. In addition, the current study suggests that vitamin C may help with anxiety and stress management. One of the best sources of this vital vitamin is blackcurrants. Others include red peppers, citrus fruits such as oranges, and broccoli.
Spinach
Spinach entered our list not only because of its high vitamin C content but also because of its antioxidant and beta carotene content, which may aid our immune systems in fighting illnesses.
To preserve its nutrients, spinach, like broccoli, is best cooked as little as possible. Light cooking, on the other hand, facilitates the absorption of vitamin A and allows the liberation of other nutrients from the antinutrient oxalic acid.
Pumpkin seeds
It may help you remember things and feel better.
Pumpkin seeds have a higher zinc content than many other seeds, making them an excellent supply of this crucial mineral for memory and cognition. Magnesium, B vitamins, and tryptophan, a precursor to the happy chemical serotonin, are also abundant. Protein can be found in beef, oysters, chickpeas, and nuts like cashews and almonds.
Yogurt
The words “living and active cultures” should be printed on the label of Greek yogurt, for example. These cultures may stimulate your immune system, which may help it battle diseases.
Plain yogurts are preferable to flavor and sugar-laden varieties. Plain yogurt can be sweetened with fresh fruits and a splash of honey instead.
Yogurt that has been fortified with vitamin D might be a useful source of the vitamin. Vitamin D is known to help the immune system function properly and to improve the body’s natural defenses against sickness.
Broccoli
Broccoli is high in vitamins and minerals. It is one of the healthiest vegetables available, containing vitamins A, C, and E, as well as fiber and a variety of antioxidants.
The trick to keeping its effectiveness is to cook it as little as possible — or better yet, not at all. Steaming is the most effective method for retaining more nutrients in food.
Why have broccoli in your diet- because it contains a lot of vitamin K, which has been demonstrated to help with cognitive function and mental acuity. This vegetable is high in glucosinolate concentration. Also has been shown to prevent the breakdown of the neurotransmitter acetylcholine, which is necessary for the central nervous system to work properly and keep our thoughts and memory fresh. Alzheimer’s disease has been linked to low levels of acetylcholine. Other cruciferous vegetables strong in glucosinolates include cauliflower, kale, cabbage, and Brussels sprouts. At the same time, liver, hard cheeses, and prunes are good sources of vitamin K.
Almonds
When it comes to preventing and treating colds, vitamin E is frequently eclipsed by vitamin C. On the other hand, this powerful antioxidant is necessary for a healthy immune system.
It’s a fat-soluble vitamin, which means it requires fat to be absorbed properly. Almonds, for example, are high in vitamin E and lipids that are good for your health.
Vitamin E is merely 15 milligrams per day for adults. A half-cup portion of almonds (about 46 whole, shelled almonds) provides 100% of the daily recommended consumption.
Sage
It has the potential to improve memory and focus.
Sage has traditionally been used to help with memory and concentration. Even though most research focuses on sage as an essential oil, fresh sage may also be healthy for your diet. Add at the end of the cooking process to protect the healthy oils.
Sunflower seeds
Phosphorus, magnesium, and vitamins B-6 and E, among other minerals, are abundant in sunflower seeds.
Vitamin E is required for the proper functioning and maintenance of the immune system. Other foods strong in vitamin E include avocados and dark leafy greens.
Selenium is abundant in sunflower seeds. One-ounce supplies around half of the selenium a typical adult need daily. Several studies, mostly on animals, have investigated its ability to combat viral infections such as swine flu (H1N1).
Nuts
It may aid in keeping your brain in good shape.
According to a study published in the American Journal of Epidemiology, getting enough vitamin E can help prevent cognitive decline, especially in the elderly. Vitamin E can be found in leafy green vegetables, asparagus, olives, seeds, eggs, brown rice, and whole grains.
Turmeric
Turmeric is a popular ingredient in many curries. As an anti-inflammatory, this bright yellow, bitter spice has long been used to treat osteoarthritis and rheumatoid arthritis.
Curcumin, the yellow ingredient that gives turmeric its distinctive color, has been found to help prevent muscle damage caused by exercise. According to animal studies, curcumin has the potential as an immune booster and antiviral.
Shellfish
Many people don’t think of shellfish when they’re attempting to boost their immune system, yet certain shellfish kinds are high in zinc.
Zinc isn’t given nearly as much attention as other vitamins and minerals, but it’s critical for the normal functioning of our immune cells.
The following shellfish kinds are high in zinc: oysters\crab\lobster\mussels
Keep in mind that you don’t want to ingest more zinc than is recommended daily: 11 mg should be taken by adult men, and 8 mg is sufficient for most adult females.
Too much zinc may be harmful to the immune system.
Poultry
When you’re sick and reach for chicken soup, it’s more than the placebo effect that makes you feel better. The soup may help to reduce inflammation, which may aid in the relief of cold symptoms.
Poultry, such as chicken and turkey, is high in vitamin B-6. 3 ounces of light turkey or chicken meat has about one-third of your daily B-6 requirement.
Vitamin B-6 is involved in a wide range of chemical reactions in the human body. It’s also required for the formation of healthy new red blood cells.
Intestinal healing and immunity are aided by gelatin, chondroitin, and other minerals present in stock or broth made from boiling chicken bones.
Kiwi
Such as papayas, kiwis are high in essential minerals like folate, potassium, vitamin K, and vitamin C.
Vitamin C aids in the battle against infection by white blood cells, while the other minerals in kiwis keep the rest of your body working properly.
Papaya
Papaya is another fruit high in vitamin C. You can obtain double the daily recommended amount of vitamin C from a single medium fruit. Papain, a digestive enzyme with anti-inflammatory effects, is also found in papayas.
Papayas are high in potassium, magnesium, and folate, all of which are beneficial to your health.
Green tea
Both green and black teas are high in flavonoids, a type of antioxidant. Green tea truly shines when it comes to epigallocatechin gallate (EGCG), another powerful antioxidant.
The antioxidant EGCG has been shown to boost immune function. During the fermentation process, much of the EGCG in black tea is destroyed. Green tea, on the other hand, is steamed rather than fermented, which keeps the EGCG content intact.
L-theanine, an amino acid, is abundant in green tea. L-theanine may aid in the production of germ-fighting chemicals in your T cells.
Coffee
Caffeine is abundant in coffee that quickly travels through the bloodstream to your brain, where it inhibits the activity of adenosine. This neurotransmitter helps to relax the central nervous system.
As a result, the synthesis of epinephrine, a stimulant hormone, increases in the body and brain. Despite having only two calories per cup, coffee’s stimulant effects can help you feel alert and focused. It is not suggested to consume more than 400 mg of caffeine each day, which is around 4 cups of coffee.
Wrapping Up!
Variety is the key to proper nutrition. Even if you eat one of these meals every day, it won’t be enough to keep the flu or other viruses at bay. To prevent receiving too much of one vitamin while getting too little of another, pay attention to serving sizes and daily intake guidelines.
