March 11 2021 – Mukesh Kumar
Your brain is the most complex part of your body. It runs millions of processes every day as a computer does. It's in charge of keeping your heart racing and lungs breathing as the control core of your body and allowing you to shift, feel, and think. That's why maintaining the brain in optimum working condition is a smart idea. It never stops running, because the fuel it runs on, glucose, which is a form of sugar, needs to be continuously topped up. From your food, your body gets glucose and it's delivered through the bloodstream to the brain.
The food you put in your body will have an immense effect on how your brain functions. This is important to remember because you're probably paying more attention to books than Brekkie during exam time. Learn how your body is influenced by the food you consume so that you can select foods that boost your memory, fuel your brain, and help you break down your study schedule.
Eating a healthy, balanced diet that includes these 5 efficient brain-boosting foods may help to keep your memory, concentration, and focus as sharp as can be.
Read Also : Top 6 Brain Foods To Consume During Exam Season
Green leafy vegetables: Kale, spinach, broccoli: the list of healthy leafy greens is long, and in the run-up to tests, they are a crucial source of vitamins. All dark greens are filled with vitamin K, which, as well as naturally occurring nitrates and antioxidants, helps create pathways in the brain. You'll also get a healthy amount of B6 and B12 from some of these vegetables, which are associated with improvements in alertness and memory. Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person’s brain health.
Nuts and Seeds: It could be beneficial for the brain to consume more nuts and seeds since these foods contain omega-3 fatty acids and antioxidants. Nuts and seeds are also rich sources of vitamin E, an antioxidant that protects cells from free radicals causing oxidative stress. Although all nuts are good for your brain, however, walnuts can have an extra edge, since they also deliver omega-3 fatty acids. Pumpkin seeds, richer in zinc than many other seeds, include this valuable mineral that is important for improving memory and thinking ability. They are also full of stress-busting magnesium, B vitamins, and tryptophan, the chemical serotonin that is the precursor to a good mood.
Wholegrains: Like everything else in your body, the brain can not function without electricity. The ability to focus and concentrate comes from an ample, steady supply of energy to the brain (in the form of glucose) in our blood. You can achieve this by selecting low-GI integral grains, which suggests that they slowly release their energy into the bloodstream, keeping you mentally alert during the day. Eating too few healthy carbs, such as whole grains can lead to irritability and brain fog. Therefore, it is advised to take in proper meals for better functioning of your brain.
Eggs: Enjoyed by many for breakfast, eggs can be effective brain food. Some B vitamins, B6, B12, and folic acid, are believed to decrease levels in the blood of a compound called homocysteine. An increased risk of stroke, cognitive decline, and Alzheimer's disease is associated with elevated levels of homocysteine. A review of a group of elderly patients with moderate cognitive disability showed that there was substantially less brain shrinkage relative to a subset of placebo therapies following two years of high-dose B6, B12, and folic acid intervention. In controlling normal brain activity, other B vitamins, including vitamins B1, B3, and choline, play an important role. For the memory-boosting brain chemical, acetylcholine, choline is essential, which is rich in egg yolk.
Fatty Fish: The body does not make essential fatty acids (EFAs), which means they must be absorbed via food. In the form of EPA and DHA, the most important omega-3 fats occur naturally in oily fish. For healthy brain function, the heart, joints, and our general well-being, these fats are essential. What makes oily fish so nice is that these active fats are found in a ready-made shape, which makes it convenient for the body to use. Salmon, mackerel, herring, sardines, pilchards, and kippers are among the major sources of oily fish. Low levels of DHA can be associated with an increased risk of dementia, Alzheimer's disease, and memory loss, whereas adequate levels of both EPA and DHA are believed to help us control stress and develop serotonin, a good mood brain chemical.
The foods mentioned above contain compounds that can help strengthen the structure of brain cells called neurons, such as healthy fatty acids. You can help support your brain health and boost your alertness, memory, and mood by strategically including these foods in your diet. But don't forget that exercise, along with a balanced diet, helps keep our brains sharp. Research suggests that daily exercise enhances cognitive performance, slows down the process of mental aging, and allows us to more efficiently process information.