We are listing down best foods to boost your brain power. Brain is a control centre of the body. Thoughts, generated by the brain, remarkably influence the different systems of the body. Such as, irritable bowel syndrome has strong connection with anxiety and depression. Chronic anxiety can cause rapid heart rate. So, in this chaotic life, stress is becoming a part of our lives. So, our first and foremost concern must be to strengthen not just our physical health but also our mental well-being. There are simple tips which can mitigate the stress, boost our immunity and hence can improve our mental health.
Say Hi to antioxidants:
So many harmful toxic substances are formed in our brain and body around the clock. Our body has an in built system of neutralizing these harmful substances by generating endogenous antioxidants. But we should also consider adding antioxidants in our daily food intake too, in order to combat various toxins entering our body.
Citrus foods such as oranges and lemon contain many different types of antioxidants. A study has revealed an anti-depressant effect of limonene, an important ingredient of citrus food. Citrus fruit juices are a rich source of vitamin C too.
Strawberry is a sumptuous gift of spring, which contains multiple vitamins and minerals and is a good source of antioxidants too. Strawberries and blueberries contain polyphenolic compounds which have the potency of lowering age-related cognitive impairment.
Nuts, such as walnuts and hazelnuts, have also shown beneficial effect in cognitive performance of the brain.
Broccoli and spinach are not just high in antioxidants but are also rich in omega 3 fatty acids. Omega 3 fatty acids deficiency has been associated with many psychiatric disorders such as anxiety, depression, and schizophrenia. Hence, it is essential for us to take care of our omega 3 fatty acids. Other foods rich in omega 3 fatty acids are chia seeds, fish oil, flaxseeds, salmon, mackerel, tuna and walnuts.
The walnuts are probably the most popular superfoods that assist mental ability. They incorporate high amounts of omega-3 unsaturated fats. Omega 3 s have a defensive impact in your cerebrum- they help the capacity of neurotransmitters, which enhances memory and cognition. Avoid aggravation and walnuts have been known to build the stream of oxygen and basic supplements. Additionally, walnuts carry an extraordinary supply of magnesium and vitamin B6 that shield your cerebrum and enhance intelligence.
Almonds are great for improving concentration being the best nutty wellspring of vitamin E, and research discovers this fat-solvent vitamin may slow down intellectual decline and lift memory and mental readiness. A study found that high measures of vitamin E hindered the practical decrease of individuals with mellow to direct Alzheimer’s malady.
Since one ounce of almonds (that is around 23) gives 35 percent of the vitamin E you require day by day, consider getting a charge out of no less than twelve almonds every day.
Eat the yolk — that is the mind friendliest piece of the egg! An ongoing report has found that eating eggs enhanced verbal familiarity and frontal lobe working, which is a region of the cerebrum that assists with critical thinking, memory, dialect, commencement, judgment, motivation and social and sexual conduct.
The key nutritious compound in this cerebrum nourishment is choline. Choline is indispensable for ideal mind working and making the neurotransmitter acetylcholine, which is related with memory. Stressed over scoring your best on a test or work venture? Research finds that a higher choline consumption has been related with lesser mistakes in psychological capacity tests.
To be your brainy best, consider eating an egg per day. More if possible.
Extra Virgin Olive Oil
Best known as a heart-restorative pick, additional virgin olive oil is a cerebrum nourishment as well. Olive oil has roughly 230 cancer prevention agents and polyphenols, however, Oleocanthal might be particularly neuroprotective. Oleocanthal was found to aid protein generation and compounds that are fundamental to clearing beta-amyloid from the mind, which is imperative since the development of beta-amyloid plaques disturbs nerve cell work.
Drizzle a little olive oil onto dishes frequently.
Pomegranate is a cerebrum nourishment. Its juice is a strong wellspring of cancer prevention agents. Drinking it might offer advantages to cerebrum wellbeing in as few as a month. In more established grown-ups with gentle age-related memory protestations found that having eight ounces of 100 percent pomegranate squeezed everyday enhanced verbal memory and expanded utilitarian cerebrum movement amid visual and verbal memory assignments.
Take a good sleep
Our constantly racing mind really needs to slow down because exhausted and fatigued brain cannot perform its decisive and productive functions well. Sleep provides ample time to remove all the metabolic waste products that are produced inside the brain during wakefulness. Good sound sleep improves learning and concentration. Sleep fosters the defense mechanism of the human body. Insomnia which means loss of sleep, does not just cause depression but also makes us more prone to catch common cold and other infections. So, proper sleep must be our paramount concern. An average sleep duration in an adult is about seven to eight hours.
Exercise! Exercise! Exercise
There is no doubt about the fact that exercise is one of the most neglected thing in our lives. Studies have revealed that adaptation of exercise as a daily routine, early in life, can decline the incidence of Alzheimer’s and Parkinson’s disease later in life. Green exercise i.e nature-based exercise has proven to be more effective than indoor exercise. During exercise endorphin is released from our brain. Endorphin brings about the feelings of happiness. So, what are we waiting for? Let’s just brace ourselves and take the most needed step towards our mental health.
Limit screen contact
Keeping ourself updated about the facts is essential, to keep pace with the world. But excess of everything is bad .That is why, for our mental well-being, it is crucial for us to limit our time ,spent on mobile and laptop screens. Instead we should utilize this precious time in other creative and healthy activities, such as reading, writing, painting, cooking and baking etc. Such creative activities have a therapeutic effect on our mental ailment. You never know, you might come up with some of your hidden talent. .
Spend time with loved ones
Time is money. Try hard and remember when was the last time did you spend quality time with your kids, parents, spouse and siblings? Perhaps you have been too busy in paying your bills and doing late-night office works that you got lost in the shuffle. Healthy relationship adds meaning to our lives and foster our mental wee-being. So, never miss any opportunity to cherish your relationships.
All pictures are courtesy of Pinterest.