If you are someone who feels stressed, can’t think of anything, or feel brain-numb, it may be a symptom of brain fatigue. So for a holiday breakfast like this, try to fill your brain with 10 brain-boosting foods. Check it out, what are they? Do you have any favorites?
Although we may not think about our brains often, the truth is that it takes a lot of energy to think, move and go about our daily lives. And our brains need to be fueled well from food and training all the time, as well as being cared for by our minds to relax properly and not get too stressed.
Studies show that on average, your brain accounts for about 20% of the calories you burn each day, but that doesn’t mean those foods are going to give your brain more energy.
There are some foods that are better for your brain and can even help you maintain a healthy mind.
Green leafy vegetables ,
such as spinach, cabbage and kale, are rich in brain-boosting nutrients like beta-carotene, folic acid, lutein and vitamin K. Research also shows that plant-based foods may be especially good for controlling cognitive decline. แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ Recommended daily intake: Aim for about 1/4 cup a day or 1.5 to 2 cups a week.
Nuts
are touted as a great source of protein and healthy fats. But they’re also great brain food. Each nut has its own unique benefits, and including pistachios, macadamia nuts, and almonds in your diet can definitely boost your brain health. But for a real mental boost, turn to walnuts. They’re loaded with omega-3 fatty acids and antioxidants, both of which are important for preventing dementia. Recommended Daily Amount: A 2021 study found that adults who consumed 15 to 30 grams of nuts per day
Coffee and Tea
You’re probably familiar with drinking coffee or tea to help you stay alert. Researchers have noted caffeine’s ability to increase the brain’s ability to process information, and coffee also contains a number of powerful antioxidants that may help support brain health. Green tea is also rich in L-theanine, an amino acid that can help manage stress and anxiety, which is important for brain function. Recommended Daily Intake: Up to 400 milligrams of caffeine per day. (about four cups of coffee or black tea) is generally considered safe for most adults.
Tomatoes
are one of the best foods for brain health because they are rich in lycopene. This powerful carotenoid has been shown to help protect against cognitive disorders such as Alzheimer’s and Parkinson’s disease. Recommended Daily Amount: Studies show that 9 – 21 milligrams of lycopene per day may be most beneficial.
Whole grains,
such as whole wheat, oats, barley, and brown rice. Are an important part of a balanced diet and are known to support cardiovascular health. Less well-known is that many whole grains are rich in vitamin E, an important antioxidant that helps reduce free radical damage and protects against neurological damage. Experts also prefer to consume vitamin E in its natural form rather than supplements, making whole grains a good choice for increasing your vitamin E intake. The recommended daily intake is at least 48 grams of whole grains.
Fish such as
salmon and tuna are rich in omega-3 fatty acids, which have been linked to a variety of positive effects on health, including your brain. In particular, these healthy fats have been link to lower blood levels of beta-amyloid, a damaging protein that forms clumps in the brain. That often lead to Alzheimer’s disease. The recommended daily intake is at least two servings per week.
Berries.
An apple a day may keep you from seeing the doctor, but too many berries can put you in a slump. Berries are one of the best brain foods. Because they’re loaded with flavonoids. These natural pigments not only give berries their color, they also improve brain function, especially when it comes to memory. Recommended Daily Intake: Eating at least two servings of berries (half a cup per serving) a week has been shown to slow memory loss by as much as 2 1/2 years.
Dark Chocolate
If you’re looking for a brain-healthy food, dark chocolate may not be on your mind. But dark chocolate combines many of the benefits of the other foods on this list. It’s loaded with antioxidants, flavonoids, and caffeine. Making it one of the brain-boosting foods you can eat. Daily recommendation: 30 to 60 grams of dark chocolate, 2 to 3 times a week, may help improve brain function.
Eggs
are rich in several important B vitamins, including B6, B12, and B9 (folic acid). Studies show that these vitamins may help prevent brain shrinkage and control mental decline in older adults. The recommended daily intake for most adults is one egg per day, which is a good goal. Your doctor may recommend more or less, depending on your overall health and cholesterol levels.
Turmeric ,
a key ingredient in curry powder, is not something you should overlook if you want to boost your mental health. Turmeric contains curcumin, which has been linked to a variety of positive effects on brain health, from preventing Alzheimer’s to increasing brain cell growth. The recommended daily intake is not available if you don’t like to eat it. There are also options such as vitamin supplements that contain turmeric, as recommended by your doctor.
Your brain is just as important as other organs and systems in your body. Feed your brain regularly and train it regularly by exercising, going out to meet friends to relieve stress, and sharpen your brain to be bright all the time, extend your memory, and improve your quality of life.