FOOD THAT BOOST BRAIN POWER – Mumbai Mirror Article 19 June 2017

 

Very Nice Article from Mumbai Mirror  – Jun 19 2017 : Mirror (Mumbai)

Foods that boost brain power

             As the academic year gets going, here’s how to structure your kids’ diets to fire up their brains
While the role of sound nutrition in our physi cal health is undeniable, the influence of dietary factors on mental health has been less considered.The foods we eat directly affect our brain function, and eating the right foods has been proven to sharpen your memory, boost intelligence, improve your mood and emotional stability, increase mental clarity, and keep the mind young. Eating high quality foods that contain abundant vitamins, miner als, and antioxi dants nurtures the brain and protects it from oxidative stress. While a multitude of brain-nourish ing foods ex ist, some have an edge when it comes to supercharging the brain.
Oily fish like salmon and mackerel are major dietary sources of omega-3 essential fatty acids, a key building block of brain cell membranes and nerve cells. Omega-3s are also anti-inflammatory which is important since chronic brain inflammation contributes to brain fog, anxiety and ADHD.Beetroot contains natural nitrates which help the blood to flow to the brain. This improves oxygenation, which in turn, boosts information processing and cognition.
Eggs are one of the best sources of memory-improving choline, a nutrient that appears to bump up the release of acetylcholine, a neurotransmitter that helps the brain store and recall information better. Eggs also contain highquality protein which brain cells use to coordinate communication.Lentils boost brain health due to their high iron content, which helps in the structural development of myelin. This brain tissue im proves the brain’s ability to quickly process information.
Iron also improves the formation of dopamine, a neurotransmitter which boosts learning ability and mood.Walnuts pack in a number of neuroprotective compounds including vitamin E, folate, melatonin, and a high concentration of omega-3 essential fatty acids. Even eating a handful daily will be beneficial.
Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Studies reveal that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp.The vitamin C content in broccoli can also help fight off free radical damage to brain cells.Whole grains like cereals, granary bread, rice and pasta are vital. The ability to concentrate and focus comes from an adequate, steady supply of energy to the brain in the form of glucose.
Whole grain, low GI carbohydrates release glucose slowly into the bloodstream, keeping you mentally alert.
Pumpkin seeds are rich in various micronutrients that are critical for brain function including mag nesium and zinc. Magnesium is essential for learning and memory whereas zinc prevents brain fog and boosts brain function.

Adopt these eating habits

Stay hydrated as every function in the body is dependent on water, including the activities of the brain and nervous system. Dehydration can lead to problems with focus, memory, and cause brain fatigue.

Eat breakfast to provide the body and brain with fuel after an overnight fast. This helps improve memory and concentration levels.Eggs on toast, oatmeal with nuts, and yogurt topped with fruit and seeds are all optimal options.

Minimise your intake of products that contain added sugars because while glucose is important for the brain, excessive amounts inevitably impair mental health.Chronically, high blood sugar levels have been linked to poor memory formation, learning disorders, and low attention spans.


Mumbai Mirror Article 19 June 17

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