When it comes to physical and mental well-being, it’s hard not to mention a proper diet. There are different types of meat, vegetables, and fruits that will not only keep your body in great condition but will also help you to sharpen your mind. Eating a healthy, balanced diet will help you memorize, sleep and think better. There are so many healthy options and the text below will provide you with some of the most popular and important ones. Keep reading and learn how to maintain and improve your mental functions by eating healthy food.
Wholegrains – focus and concentration
The brain is the most important organ in the human body, and in order to work properly, it needs a lot of energy. If the brain doesn’t have a steady supply of energy, it won’t be able to focus and concentrate. That energy comes from glucose in the blood, and it can be derived from whole grains with a low glycaemic index. Cereals, rice, and pasta made of whole grains will slowly release glucose into the bloodstream, and your brain will get a good portion of it, so focusing on hard tasks will be much easier.
Oily fish – healthy heart and brain
The human body is unable to produce essential fatty acids so they must be obtained through diet. The most important fats are called omega-3 and can be found in oily fish, such as tuna, salmon, and mackerel, in the form of eicosapentaenoic acid and docosahexaenoic acid. These healthy fats can also be found in flaxseed, walnuts, pumpkin seeds and soya beans. Regular intake of essential fatty acids will keep your heart healthy, strengthen joints and keep your mind sharp.
Blueberries – short-term memory
Some experiments showed that consumption of blueberries will delay short memory loss. This fruit is widely available so don’t hesitate using it on daily basis. Short-memory is very important for proper brain function and it would be great to save it as long as you can. Blueberries are packed with C vitamin as well and can help with iron absorption. In the end, they contain soluble fibre, which is very important for your digestive system.
Eggs – delay brain shrinkage
Folic acid and vitamins such as B6 and B12 are great if you want to reduce levels of homocysteine in the blood. Elevated levels of this compound can increase the risk of cognitive impairment, stroke and Alzheimer’s disease. High doses of folic acid, B6 and B12 helped patients avoid brain shrinkage, and the best way to get your daily dose is to eat eggs. There are more B-rich foods out there, and leafy greens, fish, and chicken are some of them.
Blackcurrants – reduce stress and anxiety
It is well-known that regular intake of vitamin C can increase mental agility, and on the other hand, its deficiency can increase a chance of developing age-related brain conditions such as Alzheimer’s and dementia. Some other studies showed that vitamin C can be also used for managing stress and anxiety. Besides citrus fruits, red peppers and broccoli, you should try eating blackcurrants since they are packed with this vital vitamin.
Sage – boost concentration and memory
For centuries, sage is recognized as a plant that has the power to improve concentration and memory. It would be great to put few fresh leaves in your next meal and enjoy its healthy essential oils. Try to avoid cooking this plant because its benefits can be lost if thermally processed. There are so many recipes including sage, so go ahead, do a little research and find your favourites.
As you can see, balanced diet filled with healthy oils, fats and acids can help you boost your brain function. Besides a healthy diet, you shouldn’t forget about exercising. Both body and mind can be trained, so go ahead and play games such as chess to improve your mental functions. In the end, go for running few times a week and see how your mind will get better each day.