We tend to put ourselves on diets to lose or control our weight. We go to the gym in hopes of keeping our body in shape. However, we tend to forget about a very important muscle – the brain. Have you heard about a diet called “the brain diet”? Check out the following article to find out what it’s all about.
“Brain Fitness” is a technique aimed at improving quality of life, controlling stress, preventing neurodegenerative diseases and improving memory and intelligence.
We don’t often think how we should be nourishing our brain, a powerful ally that you should always keep in mind. The brain occupies 2% of your body, but consumes 20% of the glucose that you ingest on a daily basis.
At the end of the day, your overall diet influences your brain health, for better or for worse. There are different foods that can help you strengthen mental functions, but you should always make sure to have a balanced diet. In other words, eating a handful of walnuts in the morning is no good if you have fast food for lunch, or fail to have a piece of fruit for dessert.
You should also remember to eat foods rich in Omega 3 and 6 fatty acids, vitamins and proteins, and don’t forget that you should drink at least two liters of water per day (three during the summer, or when you’re doing exercise). You should also avoid bad habits such as a sedentary lifestyle and skipping breakfast in the morning (a cup of coffee while getting dressed or doing your hair does not count as breakfast).
Under normal conditions, the brain feeds on glucose. When you lower the amount of calories and fat that you consume on a daily basis, your brain’s nutrition also changes. This organism may be unable to perform its normal functions due to a lack of energy.
That’s why it is essential that you nourish your brain so that it can carry out all of its functions as completely as possible. The mind is responsible for sending messages that then make the muscles move, generate emotions, remind you about an upcoming birthday, or help you rest better at night.
The pace of life in big cities is absolutely no good for your brain health. You often don’t have enough time to do exercise or rest, and there are fatty, sugary foods all around you. You tend to be in a rush when you eat, turning to useless strict diets when summertime rolls around. In any of these cases, you are keeping your body from getting the nutrients it needs, and that includes the brain.
Start taking care of your organism as a whole in order to avoid all kinds of illnesses. A well nourished brain is synonymous with less fatigue, a greater ability to pay attention and concentrate, better memory, and greater effectiveness when it comes to carrying out daily functions and staying upbeat, which can help you avoid fights or problems with the people around you.
Foods that absolutely must be included in your brain diet
These foods should be present in the so-called “brain diet” every week or every day. Remember to include them in your meals, and you’ll surely start to notice the results soon.
This element is truly crucial to our survival, because we are largely made up of this liquid. If you don’t like drinking water, you can opt for sugarless teas, natural fruit juices, fruits such as oranges, or homemade smoothies. 91% of your brain is made up of water, so you really need to make sure you’re consuming enough. Humans can go two months without eating, but no more than two weeks without drinking water. The average amount of water that you should drink per day is about two liters, but that depends on the amount of physical activity that you do, the kind of job you have, how much you weigh, how tall you are, the time of year, etc.
This is one of those super-vegetables that you absolutely must include in your daily diet. Broccoli is the King of cruciferous vegetables, but you can also include similar veggies such as cabbage, cauliflower and Brussels sprouts. They have lots of protein, few calories, high water content and tons of vitamins (A, B, C, E and K). Plus, they provide you with folic acid, flavonoids and lutein. Broccoli is a great way to prevent memory loss, because it’s a wonderful anti-oxidant. You should go for steamed or grilled broccoli so that you don’t lose too much vitamin C in the cooking process.
You can consume this cereal with orange juice, milk or yogurt. It has a ton of protein and lots of amino acids, as well as plenty of unsaturated fats, vitamins B and E, magnesium, potassium and selenium. It’s very nutritious and has a positive impact on memory. One classic recipe includes a cup of how milk with two tablespoons of cooked oatmeal, sweetened with honey. This is a great drink to consume before bedtime when it’s cold outside.
This fruit is said to be the fruit of the wise, because the smartest people in India used to eat them while lying in the shade of the banana tree. They have good sugars, vitamins B and C, calcium, phosphorus, potassium and magnesium. We suggest eating them once they have gotten pretty ripe, either dark yellow or brown in color, because the sugar in them is easier to absorb and goes straight to the brain. They contribute to the production of a particular neurotransmitter that is in charge of memory and mood.
This wonderful Eastern tea has a ton of beneficial properties. It doesn’t ferment, has lots of anti-oxidants, manganese, oxalic acid, etc. It helps prevent tumor growth, is a purifying beverage, and protects brain function. Plus, green tea is great for losing weight and burning fat.