Nutritional and Best Foods Selection for a Proper Diet

Nutritional and Best Foods Selection for a Proper Diet

There are different food types that we can add to our diet, their effects and how do they function :



1. Wholegrain Foods :

Whole grain is a great brain stimulator because it contains high percentage of folate. Make sure you’re eating a diet rich in whole grain breads, cereals, barley, popcorn, etc., because they can boost your blood flow to the brain. Every organ in the body is dependent on blood flow especially the brain.

Wholegrain breads and cereals are rich in Vitamin B6, an important brain vitamin. Wheat germ additionally contains memory-improving thiamine.



2a. Nuts :

Everything from the most common nuts — such as walnuts, hazelnuts, cashews and almonds — to the more exotic seeds and nuts can clear up that “brain fog” and enable you to think clearer and are positive mood enhancers.

Walnuts are made up of 15 to 20 percent protein and contain linoleic (omega-6 fatty acids) and alpha-linoleic acids (omega-3 fatty acids), vitamin E and vitamin B6, making them an excellent source of nourishment for your nervous system.

Walnuts may also help correct the human brain’s seratonin levels. Seratonin is an important brain chemical that controls both our moods and appetite. Walnuts may be able to relieve disorders like insomnia, depression, overeating and other compulsive behavior



2b. Cashews

Each nut can enhance your mental health in its own way. Cashews are high in magnesium, known to open up the blood vessels in your body. More oxygen-rich blood = better brain function.

2c. Almonds

Phenylalanine, found in almonds, can do wonders for your mental and neurological health. Phenylalanine has the rare ability to cross the blood-brain barrier where it stimulates the brain to generate natural mood-boosting neurotransmitters called dopamine, adrenaline and noradrenaline. Additionally, almonds are high in riboflavin which is known to boost memory.



2d. Pecans

Pecans and peanuts provide choline, another important nutrient for optimal brain function. Choline aids in both memory and brain development.

3. Blueberries

Eating blueberries and a diet rich in deep pigment from fruits and vegetables helps preserve the brain machinery and boost the potency of neuron signals. Blueberries literally strengthen the brain. They have compounds that turn on key systems in the brain enable other proteins to help with memory or other cognitive skills.



In one recent study, subjects who ate one cup of blueberries a day for two weeks showed an increased birth rate of brain cells in the hippocampus (region responsible for memory), and scored significantly higher in classroom tests than those subjects who did not.



Blueberries are also known to protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease and Dementia. In addition, blueberries also contain ellagic acid, another phytochemical that has been shown to prevent cell damage.



4. Strawberries

Antioxidant-rich strawberries can prevent age-related neurological declines by improving brain cell abilities to send and receive the ’signaling’ molecules. The brain uses these signaling molecules to communicate.



Remarkably, these same studies showed that the powerful antioxidants in strawberries, spinach and blueberries can improve the ability to communicate even among brain cells already showing signs of age-related damage.



5. Blackberries

Blackberries contain an amazing class of nutrients called anthocyanins. Our brain is particularly vulnerable to oxidative damage but anthocyanins help protect our brain from oxidation stress, which in turn fights degenerative brain diseases.



6. Sunflower Seeds

Like nuts, many seeds and nuts can boost your mood and brainpower. Sunflower seeds contain tryptophan, an important amino acid that the brain converts to seratonin, which is a natural way to relieve mild depression and insomnia. Additionally, sunflower seeds are high in thiamine, an important B vitamin, which increases memory and cognitive function.



8. Pumpkin Seeds

Amazingly, the most powerful part of the pumpkin lies in its least used part. The seeds of the pumpkin are a power food, rich in many nutrients including: Zinc, Vitamin A and E, and the precious Omega 3 and Omega 6 fatty acids. The Zinc found in pumpkin seeds plays a vital role in enhancing memory and thinking skills.



9. Green Tea

Green tea is a wonderful beverage, and when freshly brewed, it enhances memory and focus and fights mental fatigue. Green tea contains catechines, which help you relax mentally, yet also keeps your wits sharpened. Green teas are the freshest and least processed because they are not at all fermented. Steep tea for about 3 minutes; this time allotment enables the health promoting compounds to be released; steeping for much longer turns the tea bitter and releases too much tannin, which can irritate the digestive tract, cause constipation, and decrease iron absorption.

A few cups of tea a day may help keep the heart doctor and dentist away, as well as cancer and Alzheimer's disease at bay. Green Tea also helps maintain positive mood states and fights against many brain disorders. Polyphenols are powerful antioxidants found in green tea that can boost the availability of the important signaling brain substance dopamine in brain circuits. Dopamine is vital in creating positive mood states. Polyphenols also help the brain and body run smoothly by maintaining a steady supply of our body’s primary fuel: glucose. These powerful polyphenols also help prevent cancer and heart attacks. Bottled teas, iced tea, and teas made from mixes are also all rich in polyphenols. However, keep iced tea fresh, the polyphenol content starts to deteriorate after a few days. Make sure to finish it within a few days before the antioxidant content starts to decline.

Black tea is simply green tea that has been fermented for around 6 hours. Fermentation turns the green leaves black and alters the polyphenol content, though it is still very high in antioxidants.

Note: If you are worried about the caffeine content of tea, opt for the decaffeinated varieties.



10. Eggs

Eggs indeed offer a very impressive nutritional profile for their 70 calories. They are a precious source of high-quality proteins and rich in vitamins and minerals. But there’s more.

Nutrient called choline, found in eggs, can help boost the memory center in the brain. Researchers have found choline to increase the size of neurons, which helps them fire electrical signals more strongly and rebound faster between firings.



Two antioxidants found in egg yolk called lutein and zeaxanthin help prevent the risk of age-related cataracts and macular degeneration, two of the most prevalent age-related eye conditions.

Remember Egg is not holistic and for many people its a strict No-No and neither is Egg a Vegetarian so many people would like to keep it out of their daily diet routines.



11. Avocados

For brain health, avocados are nearly as good as blueberries. Avocados contain mono-unsaturated fats, which contribute to healthy blood flow, the main requirement for a healthy brain.



12. Tomatoes

Lycopene, an amazing antioxidant found in tomatoes, could help protect against free-radical damage to cells, which is believed to be a primary factor in cases of Dementia, and particularly, Alzheimer’s disease.



13. Broccoli

Broccoli is labeled as superfood due to its high overall nutrient content. It is a great source of vitamin K, which enhances cognitive function and improves brainpower.

14. Red Cabbage

Red cabbage is full of an antioxidant called polyphenol. Polyphenols reduce brain cell damage and is especially helpful in the prevention and treatment of Alzheimers’ disease.

15. Eggplant

Eggplant skin contains a nutrient called nasunin which keeps our brain sharp by enhancing communication between our brain cells and messenger molecules. Remembering to use the skin pays tremendous benefits in vastly improved focus.



16. Spinach

Spinach slows down the effects of age-related declines in brain function and helps protect the brain from oxidative stress. Researchers suggest that a diet rich in spinach can significantly improve learning capacity and motor skills.



17. Yogurt

Calcium rich foods such as yogurt, milk and cheese improve nerve function. Yogurt contains an amino acid called tyrosine which is responsible for producing the neurotransmitters dopamine and noradrenalin. In short, yogurt helps improve alertness and memory.



18. Chocolate!!!

What better to end with? It’s hard to believe that anything as incredibly delicious as chocolate can actually be incredibly good for you as well. Dark chocolate has powerful antioxidant properties and contains several natural stimulants which increase the production of endorphins while enhancing focus and concentration. The stimulants found in dark chocolate also improve mood. It has high content of flavanols that facilitate blood supply to the brain and enhance cognitive skills.

Milk chocolate jump starts impulse control and reaction time. It has also been known to improve visual and verbal memory.



REMEMBER: This is, unfortunately, one superfood that you have to indulge in in moderation.

Conclusion: Our brain is the greediest organ in the body, but its proper nourishment is vital to creative thought, positive mood, memory, and good overall health. It’s no surprise that what you eat affects how you think, feel, remember, and potentially even increase intelligence.