Top 5 Brain Boosting Foods: Ultimate Quick Guide
The human brain is so complex! It is composed of many cells such as neurons and is capable of managing a tremendous amount of electric and chemical signals faster than a blink of eye. In fact, it is one of the vital organs that consumes the most energy in the body. The brain is the central nervous system and is responsible to instantly send and receive information throughout the body. As a result, these essential actions make it possible for us to talk, move, think, eat, and live a unique life.
If we do a simple visualization, we can get a better idea on why the brain is truly amazing. It does all the heavy lifting in organizing and communicating with all the organs and many diverse cells through the human body. The brain is capable of using as much as 20% of the human body’s energy and it is only 2%-3% of the total body weight!
If we compare our total body weight to 100 coffee beans, the 2-3 beans are the actual brain weight. These 2-3 coffee beans are responsible to telling the cells and organs (97 coffee beans) what needs to be done during certain events or situations. Whether it be solving a puzzle game brainteaser on your mobile device / smartphone or suddenly running away from a swarm of irritated bees while your were going geocaching around the park, this brain is responsible for complex critical thinking or signaling for the right moment for flight or fight responses at super fast speeds.
With so much brain power being used on a daily bases, we need food to help replenish our brain energy levels. However, there is so much food out there that can definitely do more harm than good such as eating fast food, processed foods, refined sugars and salts, high saturated fatty foods, high caloric low nutrient foods and synthetic unnatural non-organic foods. Fortunately, mother nature has provided us with an abundance of healthy foods for us to eat and all we have to do is get them in our local food market or farmer’s market.
The following foods help support the brain to function at a healthy optimal level when eaten on a regular basis in moderation.
- Nuts and Seeds
- Whole Grains
Fish are Rich in Omega-3 Fatty Acids
Did you know that the brain is roughly composed of 60% of essential fats? Surprisingly, more than half of the essential fats are the omega-3 type. Fish are a great source of the essential fatty acid compound called Omega-3 which is responsible for helping improve building the composition of the brain nerves or neurons and even blood vessels. When eating the right kind and amount of fish, the body gathers these essential fatty acids utilizes them to help improve neurons and blood vessels that aid in increasing blood flow throughout the brain. As a result, there is improvement in cognitive abilities such as thinking, learning and memory. Tuna, salmon and sardines are a great source of Omega-3 fatty acids.
Top 5 Best Fish Rich in Omega-3 Fatty Acids and with low mercury amount levels:
Tuna is also a great source of omega-3 fatty acids and can be found in mostly all food market canned or fresh, but this fish is considered to have moderate amounts of mercury levels. It is recommended to eat tuna 6 servings per month while the fish with low levels of mercury can be eaten 2-3 servings per week.
Nuts and Seeds Are Packed with Nutrients
These tiny yet amazingly healthy travel snack size foods are packed with mixtures of essential nutrients that help maintain body and brain health. These extremely nutrient dense foods are a good source of monounsaturated fats, omega-3 and omega-6 polyunsaturated fats for better brain function. They can also contain a good amount of antioxidant vitamin E, which helps aid in protecting brain cells from free radicals that cause oxidative stress or brain damage. In addition to vitamins, most contain essential minerals that help reduce mental deterioration. By eating the right amount of these super foods, you can increase your chances of reducing heart disease and alzheimer’s.
Top 5 Super Healthy Seeds
- Chia Seeds
- Hemp Seeds
- Pumpkin Seeds
- Sunflower seeds
Top 5 Super Healthy Nuts
Walnuts, Almonds, Pistachios, and Pecans are some great nuts to eat in your home or on the go. Chia seeds, flaxseeds, sunflower seeds, sunflower seeds and hemp seeds are great addition to add to your trail mix or salads. These nuts and seeds are the perfect high energy density super foods to add to your meals and snack list.
Fruits are a Great Source of Antioxidants
Fruits are a good source of antioxidants, potassium, vitamin C and folic acid. Berries are a great source of antioxidants that can decrease the inflammation and oxidative stress within the brain. Citrus Fruits are great for improving the immune system in the brain and regulate brain cells by killing the unhealthy cells making room for a better environment for the healthy neurons to thrive in. Fruits are vital foods that can contribute to reducing neurodegenerative diseases and aging of the brain.
Top 10 Super Healthy Fruits
- Dragon Fruit
With these super healthy fruits, you can add to salads, to cereals, to oatmeal, combine them in your blender and make delicious sweet smoothies. Another great way to have a fruitful day is by using a fruit infuser bottle. By just adding your favorite sliced fruit in water, you will have water bursting with unique flavors and will be ready to drink in minutes. The added benefit of infused waters is it a great fun way to intake your essential vitamins, minerals and antioxidants to help boost your body’s immunity and even energize your body for the rest of the day.
Whole Grains are Rich in Fiber
Remember to avoid eating large amounts of refined grains, which are less nutritious than the actual whole grains available in the today’s market. Stick with the whole grains which can help in preserving your memory, concentration and improve good blood flow. Due to their high fiber content, they are great foods that help improve your digestive system and help your feel fully longer. These grains are rich in fiber, vitamin B, vitamin-E and omega-3 fatty acids. Grains such as oats, barley, brown rice and quinoa are a good choices for brain protection.
Top 5 Super Healthy Grains
- Whole Oats
- Whole Wheat
- Brown Rice
- Bulgur Wheat
There are whole grains such as oatmeal that are a popular standard to breakfast meals and can be combined with your favorite fruits too. Try avoiding instant oats due to the fact that they have been processed much more than old fashioned oats (rolled oats) and steel cut oats (Irish oatmeal). The more the oats undergo processing the less nutritious value there is and may have a high glycemic index value which may cause sugar levels in the blood to spike throughout the body. This can be a problem for diabetic individuals but may also cause obesity and health problems if not eaten in moderation. There are a variety of whole grain foods that are perfect to add on meals or for on the go snacking such as whole grain pastas, tortillas, bread, bagels, side dishes and even breakfast cereals. These are the go to for dietary fiber with nutrient value.
Vegetables Are Great Low Calorie High Nutrient Food
Adding Vegetables to your meals is another great way to intake essential nutrients for your body to utilize and help boost your body’s immunity, They are perfect for assisting the repairing of brain cells and other cells within the body and help improve a faster recovery during a long day at work or hard workout. They have many health benefits and can also improve your mental powers. Veggies are a great source of vitamin A, vitamin C, dietary fiber, folate (folic acid) and potassium. Depending on the vegetables, potassium nutrients are great help to aid in maintaining a health blood pressure which may decrease the risk of hypertension. They may also help decrease the risk of certain cancers too.
Top 5 Super Healthy Vegetables
- Bell Peppers
Just like fruits, you can add these highly nutritious foods to your smoothies and take them on the go or as a quick pre-workout / post-workout drink. They make great side dishes for a variety of food eats. Veggies are also low in calories and high in nutrients (vitamins, minerals, antioxidants and fiber) which are great for weight loss and are also a great way to add an extra intake of nutrients without the added calories. Vegetables are make perfect smoothies, breakfast toppings, soups, sauces and salads.
In Conclusion, the human body is capable of doing extraordinary things and with the right intake of nutritious foods you can add a great benefit to your health and brain powers. Remember your brain is an important key to helping signaling information (sending and receiving) from body cells throughout your entire body. It is also one of the main organs in the human body that helps start off the nutrients to the right path to specific body cells and 35+ trillions body cells!
It’s important to eat nutritious foods and keep your noggin powered up and healthy to help regulate and keep the other organs at check. By doing this you may greatly reduce the risk of health issues in the future. Fish, Nuts and Seeds, Fruits, Whole Grains, and Vegetables are the way to go to quickly replenish your brain energy, to improve creativity by keeping your brain healthy and regulate a healthy body with an increase in immune boosting properties that super healthy foods can provide.