brainfood

What do you feed your Brain?

If the things we feed our body has a substantial effect on our overall physical health, then what we feed our brain matters also.

While it is obvious that the body needs lots of nutrients to remain healthy, what is less obvious is that the brain needs them also, and maybe even more. We spend a lot of time worrying about our heart and skin and weight, with good cause. They are critical to our overall health and wellbeing. However, it is important also to nourish the most important organ in our body, the brain. The brain performs a lot of critical functions in the human body which is vital to every bodily process therefore it is not surprising that the brain requires certain nutrients to function at optimum capacity.

The important question now is what does the brain need to perform at its best?

Essential Fatty Acids

Essential Fatty Acids

The fat content of the brain makes up about 60% of the weight of the brain and a fifth of this fat is made up of essential fatty acids such as Omega 3 and Omega 6. These acids cannot be made in the body and so have to come from your diet. Hydrogenated fats however, are bad for the brain. They affect the proper function of the essential fatty acids making them not to work effectively. Hydrogenated fats are found in many readymade foods such as biscuits and cakes. Omega 3 fatty acids are essentially important for building the cell membrane of the brain cells and are very good for mental health, focus and memory. These acids play a very important role in the health of the brain. Most of the foods we eat contain more of Omega 6 fatty acids such as eggs, nuts and avocado. To get more Omega 3 fatty acids, the foods such as these should be eaten as often as possible: Oily fish such as mackerel, salmon, trout, sardines and tuna. Other sources of Omega 3 fatty acids include walnuts, flax seeds, olive oil and peanuts.

Apart from improving cognitive functions, Omega 3 fatty acids also have other advantages to the brain. For example, DHA and EPA, two Omega 3 fatty acids found in some types of fish such as swordfish, salmons and tuna are essential for a sharp mind.

Vitamins

vitamins

In order to improve memory, we need to eat more of food rich in antioxidants. These fight against free radicals which can damage the neurons in the brain.

  • Vitamin B: Vitamin B plays a vital role in cognitive functions. Homocysteine is an amino acid associated with clogged arteries which can cause decreased flow of blood in the brain resulting in impaired mental functions. Vitamins B such as B6, B12 and folate is known to assist in reducing homocysteine levels, while insufficient vitamins B has been linked to high homocysteine levels. Vitamins B6 and B12 is also essential for a sharp mind as deficiency of these vitamins have been linked with cognitive failures.

Leafy green vegetables, spinach, broccoli and avocado are sources of folate. Vitamin B 12 is only known to occur naturally in animal products especially salmon, shrimp, beef, milk, yoghurt and cheese. Vitamin B6 is also primarily found in animal products such as beef, seafood and poultry. It can be found in smaller amounts in legumes like black beans, nuts and whole grains.

  • Vitamin C: Studies have shown that people with higher levels of Vitamin C antioxidants in their blood do better in memory tests. Food rich in vitamin C includes: citrus fruits such as strawberries, guava and pawpaw. Broccoli, tomatoes and bell peppers are also good sources of vitamin C. You may have heard that blueberries are good for the brain; this is because they have rich vitamin C properties and phytochemicals that improve brain function and memory.
  • Vitamin D: Low levels of Vitamin D have been associated with poor memory and cognitive brain functions. Vitamin D is needed throughout the brain especially in the hippocampus, which is the seat of memory. Vitamin D also supports the growth of neurons and help in neurotransmission. Vitamin D is manufactured when your body is exposed to the sun for a few minutes each day. Which means getting enough sunshine is important for production of adequate vitamin D in the body. But for people with vitamin D deficiency, milk yoghurt and cheese provides the essential vitamins and minerals which also include vitamin D, unfortunately; many dairy products contain cholesterol and saturated fat, so you need to be careful with your intake.

Carbohydrates

CarbohydratesJust like the rest of the body that needs fuel for energy, the brain needs fuel to get work done. The energy the brain uses come from one source and one source only: sugar. The brain needs a steady supply of glucose to carry out all its function every time of the day. Even at night, when the body is sleeping, the brain in awake, carrying out repairs, clearing out useless junk and making new memories. This type of activity requires energy to carry out. Even though the brain is approximately 2% of our total body weight, it uses up more than 20% of our total energy resources.

Studies have shown that people tend to do better in memory test and report less mental fatigue when they eat meals high in carbs.

Of course, we know that Consumption of excessive refined or processed carbohydrate can make a person fat; this is why we need to choose our carbs carefully. Place more emphasis on low glycemic carbs over simple sugar. Carbs such as whole grain wheat, brown rice and oats will help keep glucose levels normal while giving the brain all the energy it needs to work throughout the day.

A final note

It is important to point out that eating well balanced healthy meals will go a long way in boosting your brain, but that is not enough. A healthy amount of bodily exercises and brain games combined with a healthy diet will do much more good than a diet alone. Adapt a moderate regime of daily exercise and workout; it will also help keep your body fit.

If you want to determine how the right foods and exercises affect your mental health, memory and cognitive function, try tracking what you eat for the next couple of weeks along with how much sharper your brain gets. There are lots of apps on the internet to help you do this. You can then know if you need to add more or subtract.

71 Comments
  1. Nanppr February 26, 2021 at 3:45 am

    tadalafil buy online – buy tadalafil 20mg price discount tadalafil

  2. MarcosHet March 5, 2021 at 4:06 am

    tadalafil 60 mg for sale: http://tadalafilonline20.com/ tadalafil online

  3. Kvaqzf March 7, 2021 at 8:10 am

    dutasteride vs finasteride – http://finasteridepls.com/ propecia help

  4. MichaelBlilm March 8, 2021 at 8:53 am

    pills without a doctor prescription: https://genericwdp.com/ generic pills for sale

  5. MichaelBlilm March 9, 2021 at 9:16 am

    india pharmacy mail order pills without a doctor prescription

  6. Zmhjam March 9, 2021 at 7:28 pm

    propecia prix – finasteride medication does finasteride regrow hair

  7. MichaelBlilm March 10, 2021 at 8:13 am

    generic pills without a doctor prescription medications without a doctor’s prescription

  8. MichaelBlilm March 11, 2021 at 2:45 am

    medications without a doctor’s prescription: https://genericwdp.com/ cheap generic drugs from india

  9. Jeffreytycle March 11, 2021 at 9:10 am

    best place to buy generic viagra online buy viagra online canada
    viagra from india

  10. Moyvvk March 12, 2021 at 10:44 am

    tadalafil cost – http://xtadalafilp.com/ discount tadalafil

  11. Jeffreytycle March 13, 2021 at 6:26 am

    order viagra online viagra over the counter walmart
    viagra cost

  12. Jeffreytycle March 14, 2021 at 4:26 am

    buying viagra online п»їviagra pills
    order viagra online

  13. Jeffreytycle March 15, 2021 at 2:51 am

    viagra over the counter walmart price of viagra
    mexican viagra

  14. Stanleyodome March 16, 2021 at 9:57 am

    aralen for sale generic aralen

  15. Lqafuv March 16, 2021 at 11:56 am

    Nruzkn – Generic viagra canadian viagra best buy

  16. Stanleyodome March 17, 2021 at 9:04 am
  17. ThomasPsymn March 18, 2021 at 12:09 pm

    order viagra online https://viagrapills100.com/ 100mg viagra

  18. ThomasPsymn March 19, 2021 at 11:15 am

    where can i buy viagra over the counter https://viagrapills100.com/ best place to buy viagra online

  19. ThomasPsymn March 20, 2021 at 12:29 pm

    100mg viagra https://viagrapills100.com/ order viagra online

  20. Richardorign March 22, 2021 at 12:02 am

    viagra cost per pill generic viagra walmart
    viagra over the counter

  21. ElmerMealt March 22, 2021 at 6:41 am

    cheap ed pills cheap ed pills
    order ed pills

  22. TerryLew March 23, 2021 at 9:04 am

    ed treatment review cheap ed pills from canada
    cheap ed pills usa

  23. ElmerMealt March 23, 2021 at 3:23 pm

    ed pills online ed pills without a doctor prescription
    buy ed pills

  24. Ykpjtc March 23, 2021 at 8:13 pm

    Fqswmt – ivermectin 0.08 oral solution Ndqnjr ykengb

  25. TerryLew March 24, 2021 at 1:39 am

    order ed pills order ed pills
    buy ed pills

  26. Xluemf March 24, 2021 at 10:22 pm

    Crmmqh – cialis sans ordonnance Lfczdb qhkaoz

  27. Jasonrof March 25, 2021 at 4:32 pm

    http://gabapentinst.com/# neurontin 300mg

  28. Oxsiyn March 25, 2021 at 6:01 pm

    Bqbaec – buy furosemide Cckqrs qnqkyt

  29. Jasonrof March 26, 2021 at 9:15 pm

    https://prednisonest.com/# generic prednisone for sale

  30. Wfonnt March 27, 2021 at 4:12 pm

    Alquxi – buy clomiphene Wbpouk rnzxhy

  31. Jasonrof March 28, 2021 at 7:44 am

    http://gabapentinst.com/# buying neurontin without a prescription

  32. Ioangq March 28, 2021 at 2:04 pm

    Awykra – cialis average price Pkgzyb sxwoes

  33. Qagjun March 29, 2021 at 4:20 pm

    Ixgloi – sildenafil 20 mg tablet Fajhqq btozju

  34. ScottOrica March 29, 2021 at 9:36 pm

    https://zithromaxproff.com/# where can i get zithromax over the counter
    how to get zithromax online

  35. Czfpxg March 31, 2021 at 2:47 am

    Jrffju – research paper 1984 Ureddx vsetyv

  36. ScottOrica March 31, 2021 at 2:54 am

    https://zithromaxproff.com/# zithromax canadian pharmacy
    generic zithromax azithromycin

  37. Boiwpj April 1, 2021 at 5:28 pm

    Ikhvop – average cost viagra Nycifx lbcxdl

  38. ScottOrica April 1, 2021 at 7:00 pm

    buy floxin generic: order ketoconazole
    buy roxithromycin generic

  39. ScottOrica April 3, 2021 at 12:16 am

    trimox tablets: buy fucidin
    vantin generic

  40. Billyced April 3, 2021 at 5:54 am

    cephalexin generic: roxithromycin generic
    order cefadroxil online

  41. Sldafe April 3, 2021 at 8:03 am

    Cctydp – help with scholarship essays Dxxodz jrxnev

  42. Muyybn April 4, 2021 at 2:17 pm

    Tbxnxj – cut 5mg finasteride Hpktnr sedacc

  43. StevenOnems April 4, 2021 at 9:23 pm

    buy medication online from india: india pharmacy meds from india

  44. Michaelgof April 5, 2021 at 6:49 am

    united pharmacy india: buy prescriptions from india pharmacy india pharmacy without dr prescriptions

  45. Euujlf April 5, 2021 at 4:26 pm

    Xoypzu – acheter du viagra a bangkok Xrozlu pxrzss

  46. StevenOnems April 5, 2021 at 10:54 pm

    trusted india online pharmacies: all generic meds from india order medications online from india

  47. Michaelgof April 6, 2021 at 4:35 am

    india pharmacies online: india pharmacy drugs generic pills india

  48. Obejdw April 7, 2021 at 5:48 am

    Thgxnl – is generic finasteride from india good Jxjwts fdpkly

  49. Billydah April 7, 2021 at 10:47 am

    top erectile dysfunction pills: best male erectile dysfunction pill best ed pills

  50. RobertNut April 7, 2021 at 8:30 pm

    best erectile dysfunction pills: https://edpillsonline24.com/# levitra pills

  51. Billydah April 8, 2021 at 3:52 pm

    top erectile dysfunction pills: best male erectile dysfunction pill kamagra pills

  52. DaniloTar April 8, 2021 at 5:18 pm

    the dating list online free
    free local singles

  53. RobertNut April 8, 2021 at 7:15 pm

    ed meds: https://edpillsonline24.com/# over the counter ed medication

  54. Qckpxx April 8, 2021 at 10:12 pm

    Scoelu – write a college essay for me Kiqmfy nprrmi

  55. RobertNut April 9, 2021 at 1:40 pm

    kamagra pills: https://edpillsonline24.com/# pills for erectile dysfunction

  56. Billydah April 9, 2021 at 6:50 pm

    pills for erectile dysfunction: erectile pills canada viagra pills

  57. Jamesseply April 10, 2021 at 8:34 am

    canadian viagra non prescription viagra viagra without a doctor prescription usa

  58. Qeoqfe April 10, 2021 at 9:52 am

    Weiazn – sildenafil 50mg india Edqyws laamoh

  59. MichaelStuth April 10, 2021 at 5:41 pm

    generic for viagra: viagra without a doctor prescription usa buy viagra without prescription

  60. Timothypsync April 10, 2021 at 10:55 pm

    single chat sites
    online dating sites

  61. Jamesseply April 11, 2021 at 10:38 am

    best place to buy generic viagra online buy viagra online without prescription buying viagra online without prescription

  62. MichaelStuth April 11, 2021 at 3:11 pm

    viagra from canada: no prescription viagra viagra without a doctor prescription usa

  63. Rlysbe April 11, 2021 at 5:04 pm

    Kramoh – coursework Xjxcfo tgheoq

  64. Timothypsync April 11, 2021 at 7:27 pm

    dating site
    sexy dating sites

  65. Jamesseply April 13, 2021 at 4:22 pm

    https://clomidst.com/# buy clomid online no prescription

  66. Jcyynm April 13, 2021 at 5:41 pm

    Xdrknb – lasix 100 mg tablet Hexxkf dsadpm

  67. ClaudJew April 14, 2021 at 4:10 am

    diflucan price in india: diflucan generic cost – diflucan otc in canada

  68. Jamesseply April 14, 2021 at 11:16 pm

    https://amoxilst.com/# buy amoxicillin online without prescription

  69. Teayxy April 15, 2021 at 1:46 am

    Negatn – buy vardenafil online Tzxhfu qjrqmm

  70. ClaudJew April 15, 2021 at 4:08 am

    875 mg amoxicillin cost: generic amoxil – amoxicillin 800 mg price

  71. Myronref April 15, 2021 at 1:47 pm

    dating seiten
    dating websites

Leave a Comment

Your email address will not be published.