Foods and recipes to pump up your brain power

Modern times are physically and mentally demanding. If you find yourself feeling a little slow from time to time, there could be some serious improvements made just by changing your diet around.

If you have a mentally demanding job, and by the evening you feel like you have a skull full of cotton wool, here is a list of foods (and other things!) that you should incorporate into your diet. Of course, no one is going to claim that by introducing these things into your diet you will no longer be at risk at declining brain function, but a healthy diet filled with the right nutrients and fats can never be a bad thing.

Food choices impact our bodies in a number of ways, from high cholesterol and gout, to diabetes and poor sleep. So it makes sense to address any issues and begin eating well as soon as possible.

Here’s what you should try eating more of:

Dark chocolate – One square a day keeps the blood flow okay. But seriously, a little square of dark chocolate, the darker, the better, might help boost blood flow to the brain.

Avocado – You can barely scroll Instagram without some avo-toast somewhere. Well, you might want to join those ranks asap. High in monounsaturated fats, this will protect your brain cells. The oils in the little ol’ avocado have been shown to help with blood pressure levels too.

Turmeric – This smart little spice, which has become popular in recent years as tea, helps reduce inflammation. There have even been studies that claim turmeric has an impact on Alzheimer’s. Time to stock up!

Wild salmon – We all know that fresh fish is excellent for those omega-3 oils. Omega-3 DHA plays a significant role in maintaining healthy brain cells.

In fact, it helps stimulate the growth of brain cells. For your fish fix browse Citarella.com.

Coconut oil – Recently hailed as the miracle oil that does a bit of everything, apparently, the saturated fats in coconut oil enhance the brain’s neurons to use energy. At the same time, it also lowers the production of pesky free radicals.

Walnuts – Rich in a plethora of things like copper, magnesium, fiber, vitamin E and omega-3 fats, walnut are great for your brains and your guts.

Blueberries – Little blue bundles of joy. Heaving with brain-protecting antioxidants, you’ll want to pop a couple of these into your daily smoothie. They help reduce inflammation too. Inflammation can be prevalent in degenerative brain disorders.

Kimchi – This is a fermented dish that not everyone enjoys. However, it has loads of probiotic bacteria that promote brain and gut functions.

Red wine – This polyphenol-rich red liquid, much like the chocolate, might boost blood flow to the brain.

Kale – Aside from being the word on Beyonce’s super expensive jumper, kale is rich in vitamins K, A and C. Plus, kale packs a punch when it comes to getting the potassium and iron you need.

Almonds – Much like the walnuts and fish, almonds are loaded with goodies Vitamin E, plus a massive dose of those omega-3 fatty acids.

Spinach – Spinach is high in folate, vitamin K and lutein.

Broccoli – This little tree is terrific. It helps with reducing inflammation, controlling those damaging free radicals, and it is high in sulforaphane – which helps with detoxification.

Asparagus – Jam-packed with folate and plenty of prebiotic fiber too.

Recipe Ideas:

Anti-Inflammatory Smoothie

1/2 cup blueberries

1/2 cup raspberries

1/2 small banana, peeled and frozen

1/4 cup diced pineapple

2 tbsp chia seeds ( Chia seeds are packed with omega-3 fatty acids, which experts believe are necessary for transmitting signals between brain cells. )

A few cubes of ice

1/2 cup pomegranate juice

You can pop in a scoop of protein powder too. Vanilla works well.

Chia seed, Cocoa Nib and Honey Oats

1 cup Flahavan’s Irish Organic Oats

1 cup Greek-style yogurt

1/2 cup skimmed milk

1 tsp vanilla extract

2 tsp cocoa nibs

1 tsp chia seeds

1 tbsp of honey or two for extra flavor

Pop it all in a jar and give it a good stir. Leave it in the fridge overnight, and you have an excellent energy packed breakfast.

Tuna, Fennel, Avocado and Pink Grapefruit Salad

1 large fennel – sliced

1 pink grapefruit – peeled and sliced

2 tuna steaks

5 radishes – sliced

2 small shallots – sliced

1 avocado – diced

1 bag of salad

1 tsp soy

1 tsp olive oil

Put all of the salad plus sliced and diced veggies in a bowl and toss well. Sear your tuna in the oil for around 30 seconds per side (or cook how you like it). Once the tuna is done pour over the soy sauce.

Other Steps:

Aside from having the right diet, you should think about implementing some other lifestyle changes and improvements.

MeditationMeditation trains your brain to focus on specific trains of thought, removing negative thoughts to achieve peace. Researchers found that people who meditate have more cell density in the hippocampus. The hippocampus is associated with memory.

Water. It cannot be stressed enough that your brain performs better when you are well hydrated. If you struggle with getting your recommended daily dose of h20, then grab an app, and a refillable water bottle and start your journey to complete hydration and a happy brain.

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