Boost your brain power

Hi there, Emmanuel here. Are you a student or a worker ?  The article below identifies 10 foods to boost your brain power for your daily activities.
Kindly comment and share for the benefit of all

10 foods to boost your brainpower for studies.


The brain is a vital organ that controls all activities of the body. As a result of this,the brain requires the habit of eating very well to function properly. What food then is good for the proper functioning of the brains?

Below are 10 scientifically approved foods that aid in the proper functioning of the brain.

 Although there is no single 'brain food' that can protect against age-related disorders such as Alzheimers' or dementia, and there are many other medical conditions that can affect the brain, paying attention to what you eat gives you the best chance of getting all the nutrients you need for int ellectual health.

Masticating a healthy, balanced diet including these 10 brain-boosting foods may help to keep your memory, concentration and focus as sharp as it can be.

1. Wholegrains

May help improve concentration and focus.

Just like anything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' wholegrain cereals, granary bread, rice and pasta.


2. Oily fish

May help promote healthy brain function

Essential fatty acids (EFAs) cannot be manufactured by the body which means they must be obtained via diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources include linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general wellbeing. What makes oily fish so good is that they contain the active form of these fats, EPA and DHA, in a ready-made form, which enables the body to consume it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels may be linked to an increased risk of dementia, Alzheimer's disease and memory loss whilst having enough levels of both EPA and DHA is thought to help us manage stress and helps make the good mood brain chemical, serotonin. If you're vegetarian or vegan, you may wish to add seeds like linseed and chia to your diet, or consider a plant-based omega-3 supplement. If you are considering taking a supplement speak to your GP first.


3. Blueberries

May help boost short-term memory


Evidence gathered at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. They're very common, but you can also look out for dark red and purple fruits and veg which contain the same protective compounds called anthocyanins.

4Tomatoes

.

May help prevent free radical damage

There is a good evidence to suggest that lycopene, a powerful antioxidant located in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's. Favour cooked tomatoes and enjoy with a little olive oil to optimise absorption and efficacy.



5. Eggs

May help delay brain shrinkage


Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment. Opt for B-rich foods like eggs, chicken, fish and leafy greens.


6. Blackcurrants

May help reduce anxiety and stress


Vitamin C has long been thought to possess the power to increase mental agility, and some research suggests that a deficiency may be a risk factor for age-related brain degeneration including dementia and Alzheimer's.  Furthermore, interest I ng studies demonstrate that vitamin C may be useful in managing anxiety and stress. One of the best sources of this vital vitamin are blackcurrants. Others are red peppers, citrus fruits such as oranges and broccoli.



7. Pumpkin seeds

May help enhance memory and boost mood


Richer in zinc than many other seeds, pumpkin seeds provide this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.



8. Broccoli

May help improve brainpower


Broccoli is a great source of vitamin K, which is known to enhance intellectual function and enhance brainpower. Researchers have reported 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. Low levels of acetylcholine are associated with Alzheimer's.


9. Sage

May help boost memory and concentration.


Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to protect the beneficial oils.

Put sage to proper use in our healthy recipes, including butternut soup with crispy sage, pearl barley & sage risotto and veal escalopes wrapped with proscuitto, sage & lemon.

10. Nuts

May help protect healthy brain function


A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.

Hi there, your comments are relevant .  Kindly leave a comment and share for the benefit of all.