Quality Food for Mental Performance : Brain Foods

Article by Carole Gayle

There are foods that definitely nourish the brain and then there are foods that can actually negatively affect brain capability. Do you understand which promote a strong brain and which do not? The following is a list of foods to help you in seeking out positive foods to sharpen concentration, sharpen memory and possibly ward off brain aging – among a great many other health advantages.

The food categories are listed by proteins, carbs and fats and oils. In each grouping we’re going to check out the most important foods and the worst foods. As well, we will check out the most important foods with respect to detox busting attributes. Antioxidants reduce the effects of toxins that can harm the brain. Think about anti-oxidants as the guardian of your brain. Antioxidants defend against the result of toxins by either busting the toxins into benign particles or by keeping toxins from targeting healthy cellular material.

When eating with the brain in mind, make sure you load your eating plan with items from the “Best” section and avoid food outlined as undesirable for brain efficiency.

ProteinsEggs, beans, protein powders and cottage cheese are quality proteins that nourish the brain. Cold-water fish like salmon and sardines are quality brain food. But, there is an imperative word related to consuming sea food. Virtually all fish come with traces of mercury. The fish detailed in this article are looked at as “low-mercury” fish. Tuna is also a great brain-food fish, although it can have increased amounts of mercury. The Food and Drug Administration advises that young children eat at the most 2 low-mercury sea food servings per week.

Processed meats, lamb and other fish don’t have the value that the previously outlined proteins have but are still good for the brain. What you want to stay away from are red meats, pork and other fatty meats, processed and deli meats. These proteins do not assist brain power.

CarbsYou can find a variety of quality fruits, vegetables, whole grains and beans that supply nutrients to the brain, while also providing antioxidant defense. The following are the best foods in the carb department;- Fruits: apples, berries, raisins, plums, grapes- Vegetables: spinach, kale, brussels sprouts, broccoli, cilantro, parsley, bell peppers, basil, onions, garlic, sweet potatoes and yams, tomato- Whole grains: barley, brown rice, oats and oatmeal- Dark beans

Foods made with refined sugars and refined flours do more harm compared to good. Unfortunately, a lot of foods on the grocer’s shelves are made out of processed sugar and processed flour. Always try for whole-grain foods as a substitute and your mind will certainly thank you.

Fats and OilsFats have obtained a bad rep however the healthy fats and oils, in particular olive and flax oil, are quality for the brain. So are walnuts, almonds, pumpkin seeds and peanuts. Saturated and trans fats are unhealthy for the brain and the entire body, though these are the fats you find in most refined foods. Corn oil, vegetable oil and other processed cooking oils are not beneficial for the brain either.

Brain-Boosting Antioxidant FoodsRead the list of high antioxidant foods and pick out the foods you will most likely enjoy on a daily basis. A few of these food items have already been outlined, but function in a dual purpose for the brain. You need to put these foods on your grocery list but don’t stop there. Return back to the list and pick foods that you might not eat every day but that you might not mind adding to your eating plan. Check out recipes via the internet that can include those foods. Variety is key simply because each of these foods creates their distinct combination of nutritional value.

Vegetables: Red vegetables including beets, red onion and red cabbage, broccoli, garlic, kale, sweet potato, cilantro, parsley, bell peppers and chili peppers, artichoke, brussels sprouts

Fruits: All types of berries, pomegranate, avocado, apples (especially dark-skinned apples), dark-skinned grapes, prunes, plums, citrus fruits, kiwi, pineapple

Nuts, Seeds and Beans: Broad beans, soy, red and black beans, peanuts, walnuts, almonds, hazelnuts, pecans, flax seed, sesame seed, sunflower seeds

Cereals: Millet, barley, oats

Spices and herbs: Cinnamon, cloves, oregano, rosemary, turmeric, ginger, curry, sage, basil

Try to integrate as many of the foods outlined in this area into your daily diet regime. These foods are especially good for brain efficiency.

Expand the description and view the text of the steps for this how-to video. Check out Howcast for other do-it-yourself videos from vinzfeller and more videos in the Eating & Meals category. You can contribute too! Create your own DIY guide at www.howcast.com or produce your own Howcast spots with the Howcast Filmmakers Program at www.howcast.com Raise little brainiacs by working these foods into their diet. To complete this How-To you will need: Oatmeal Salmon Nuts Eggs Folate-rich foods Berries Dark chocolate Milk (optional) Bananas (optional) Step 1: Give them oatmeal Serve a hot cereal for breakfast. Children who ate instant oatmeal performed 5 to 12 percent better on spatial memory tests than kids who ate sugary cereal or no breakfast at all. Tip: Make the cereal with milk — protein staves off hunger, which increases concentration. Step 2: Serve salmon Replace tuna sandwiches with salmon. Tuna is rich in omega-3 fatty acids, which are essential for brain growth and function, but salmon has even more. Studies have suggested that children whose diet is high in essential fatty acids do better on reading and spelling tests. Step 3: Go nuts Let them snack on unsalted nuts. Like salmon, they’re high in essential fatty acids, among other brain-boosting nutrients. Cashews are particularly good for developing minds; they’re rich in magnesium, which may improve blood flow to the brain. Step 4: Whip up some eggs Whip up some eggs; they’re loaded with choline, a B vitamin that …
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