brain-health

7 Foods to Increase Brain Power

For physical health we need to intake healthy food but do we need food for intellectual strength and growth? The answer is big YES, you’ll be surprised to know that brain also requires some important nutrients in order to improve its functionalities. In fact brain is the most greedy organ that consumes ten times more than other organs. Brain consumes at least 20% of our daily calories and intake some useful nutrients, we can have results exceeding our expectations. Here are 7 foods you must intake in order to increase your brain power.

 

FATTY FISH:

fish for brain

DHA (docosahexaenoic acid) is mainly received from sea food sources and over 65% of such fats can be obtained from Omega family. These fats possess the quality of production and development of brain cells keeping the flexibility of cell membrane and also has a major role in neuron activity. Fat-rich fish like wild salmon, fresh tuna and sardines have Omega 3 fats that help your brain cells interrelation to each other.  Phosphorus and iodine add more value to this group so preferably you should have at least two portions of Omega family in a week.

DAIRY PRODUCTS:

dairy products for brain

AA is primarily received from uncooked dairy products like raw butter and raw cream. Insufficient use of dairy products in diet can lead to various diseases like multiple sclerosis. In addition, protein, calcium, vitamin D and magnesium are also found in dairy products, which are major elements in stimulation of brain activity.

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EGG:

egg for brain

Eggs are major source of phospholipids and lecithin, vital to build up membrane of brain cell. The proteins found in eggs play a major role in boosting intellect. A synthesis made from serine and methionine are used in the procedure of memorization, where noradrenalin, stimulating learning.

 

LENTILS:

lentils for brain

Pulses such as lentils, chick-peas etc, are loaded with “complex” sugars which regulate glucose in blood towards the brain. Your brain needs more than five grams an hour but because it’s so focused on consumption, it doesn’t know how to store it. That’s why we need to provide our hungry beast with continuous supply of glucose via circulatory system. The most complicated task of intellectual performance is the capacity of memorization which is dependant on the blood level of glucose. Complex sugars and a low glycemic Index are crucial elements of memorization.

*Complex sugar; A form of carbohydrate, as sucrose or starch, that consists of two or more monosaccharide units.

LIVER,CHICKEN,MEAT & BEEF:

beef for brain

Brain works like a boss and takes around 25% of the body’s oxygen. Iron is a worker who brings oxygen to the brains in the file of blood’s hemoglobin. Liver and his fellows are diet’s assets guaranteed to contain this treasure. Moreover this group also has fellowship with Vitamin B. Since mid-1990s, research shows that vitamins, mainly B1, B6, B9 and B12, crucial in improvement of cognitive function as shown in the results of intelligence tests.

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FRUITS & VEGES:

fruits for brain

A great guard of brain is found in low levels of folic acid, which is found in green leafy vegetables, it’s also linked to Alzheimer’s disease, and many antioxidants and phytochemicals in vegetables help support brain to maintain its sharpness

Among fruits, you need to have cherries, raspberries, red berries, gooseberries and mulberries as they provide similar health assistance. Research suggests, berries contain vast array of antioxidant nutrients so its consumption results in large part of cognitive benefits because it protects nerve cells from oxygen damage. Decreased risk of oxidative stress in the nerve cells ensures a strong cognitive function is maintained and smoothly working nerve cells. However, Banana offers a package full of magnesium and necessary mineral in the transmission of nervous impulses.

NUTS & SEEDS:

nuts for brain

Nuts and seeds are great sources of vitamin E. Studies suggest that munching of this Vitamin can benefit in the prevention of cognitive decline, particularly in the early age. Make a routine of eating one ounce of nuts or seeds like flax seed or sesame seeds everyday. But try to avoid hydrogenated nut butters like peanut butter, almond butter, or tahini.  It also fills you up with the suggested daily amount of zinc, vital for enhancing thinking skills and memory.The magic which can boost your niacin intake is to keep an eye on peanuts and wherever you’ll find it just grab a handful of peanuts as it’s a mine of vitamin E combined with antioxidant, protecting nervous membranes in the brain. In addition, vitamin E prevents formation of blood clots by promoting breath of brain cells.

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Post Author: Fareeha Hashim

Women Empowerment Trainer and a Guest Blogger at StrengthON

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