As the control centre of the entire body, the brain is responsible for keeping our heart beating, lungs breathing and limbs moving. The brain also controls what we think and feel, so it’s vital to keep it in peak working condition. The foods we eat play an important role in keeping a healthy brain and can also help improve mental tasks, decision making, concentration and memory.
To help you out in boosting your grey matter, Banin Shanine – Fitness First Nutrition Manager – has shared with us the top foods that contribute to the health of your brain. According to her, a healthy diet is fundamental to maintaining a healthy brain. It is important to consume nutrients that aid and boost the brain’s function and development.
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Memory Improving Foods
- Omega-3: Fat is an essential nutrient for the brain as it makes up 60% of the brain tissue. Omega-3 improves brain function and development and is also a key nutrient in boosting memory. Studies have shown that people with poor mental stability and sleep disorders showed signs of improvement after consuming Omega-3 sources and supplements. Fish such as mackerel, salmon, herrings and sardines are all great sources of Omega-3.
- Vitamin-D: Your intake of Vitamin-D is vital for a healthy brain as it impacts the central nervous system which is responsible for sending information to the brain and triggering reactions. Eggs and dairy products are key for improving Vitamin-D levels.
- Magnesium: Magnesium helps relay signals between the brain and the rest of the body. It also helps improve brain development, memory and learning. Consume green leafy vegetables on a daily basis and if you’re feeling hungry, bananas, dark chocolate or a small handful of nuts are great choices for a delicious and healthy snack
- Antioxidant: Foods rich in antioxidants such as dark chocolate, berries, pumpkin, eggplant and grapes, help boost memory and other cognitive functions, which keeps maintains an alert and healthy brain.
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Fatigue Eliminating Foods
- Complex Carbohydrate: These carbs sustain blood sugars and without them, we would often feel weak and tired. Some food items that provide Complex Carbohydrates are whole-multi grain bread, brown rice, popcorn, sweet potato, fruits and vegetables.
- Vitamin-C: Vitamin-C is most commonly associated with the immune system. It helps fight bacteria and viruses to keep our body from feeling ill or weak. It is known as a ‘wellness-boosting’ vitamin. Foods such as oranges, capsicum, kiwi, cauliflower, broccoli and tomatoes all provide Vitamin-C and should be part of your daily diet.
- Iron: Maintaining good iron levels is one of the best ways to eliminate fatigue and maintain a healthy brain. Iron helps boost the immune system, improves concentration and restores sleep. Eggs, cheese, beetroot, spinach and lean red meat are all good iron boosters!
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Nice post. Herbs like rosemary also boosts the brain. I have used it over the years to boost my memory as well.
Great to know! Thanks for sharing and for stopping by 😉