Your brain, just like a high-end luxury car, requires quality fuel to perform optimally. From breathing to controlling heart rate and movement, the brain does not have an "off day," not even when you sleep. It is the hardest working organ in the body and, as such, it requires premium fuel, which is the food you eat.
The quality of food you consume not only determines general body health, but it also dictates brain function, structure, mood and your productivity. Below are five superfoods that should frequently feature in your diet to boost brain function.
Avocados
Outside the nutritional world, it is not a well-known fact that avocados are superfruits. They contain almost the entire spectrum of nutrients in addition to fiber and "good fats." These "good fats" have been proven to significantly reduce cholesterol, which helps blood flow. Including avocados in your diet increases mental focus, alertness and cognitive ability. You can eat an avocado as is or use it as a margarine substitute. Moreover, the high fiber content in avocados will keep you feeling satiated for longer.
Vegetables
Green leafy vegetables play a crucial role in improving general health as well as brain function. The nutrients in veggies, specifically B-vitamins and folic acid, boost memory and focus. Vegetables also contain high amounts of carotenoids and antioxidants which help combat free radicals in the brain. Free radicals cause oxidative stress and reduce the mind's efficacy. Ideally, every meal you eat should have a large serving of veggies.
Nuts
Nuts are an excellent source of vitamin E which is helpful in combating cognitive decline brought about by aging, according to a study published in the American Journal of Epidemiology. Nuts are nutrient-rich, so consuming a handful every other morning is advised. Cashew nuts, ground nuts, macadamia nuts, and coconuts are a few of the readily available nuts that you should include in your diet.
Blueberries
Blueberries are among the richest sources of brain-boosting antioxidants such as resveratrol, proanthocyanidins, tannins, and anthocyanins. Eating blueberries has been shown to improve mental focus and memory for almost five hours by facilitating blood flow efficiency. What's more, research has unearthed that eating blueberries reduces the risk of heart disease, cancer, and depression. Make a habit of snacking on blueberries every once in a while.
Green tea
Green tea, like blueberries, is full of brain-boosting antioxidants. Furthermore, green tea's high caffeine content increases blood flow to keep you alert and focused for longer periods. It is an ideal breakfast beverage, but it is advisable that you use honey, rather than sugar, to sweeten. Green tea has a strong flavor that may take some time to get used to.
Healthy eating should go hand in hand with exercise. Working out facilitates blood flow, slows down aging and assists the mind to process data more efficiently. You should exercise at least three times a week. Also, include meditation in your daily ritual and make sure you get seven hours of sleep a day to achieve a high level of mental productivity and overall health.