Brain Foods

By: Hannah

EAT HEALTHY!!!

Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy?

Below are 5 foods to eat to boost your brain power!

1. OPT for whole grains

Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-ge, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' cereals, wheatbran, granary bread and brown pasta

Spice your PBJ sandwich by making the bread whole grain.

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2. Eat oily fish

Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DPA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

Order grilled fish next time you go to you favorite restaurant or make it for dinner.

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3. Eat tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes , could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

Make you tomato sauce with fresh tomatoes rather than in the container or store bought.

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4. Bet on broccoli

A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

Add some broccoli to your ordinary casserole.

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5. Go nuts

A study published in the American journal of epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.

Change you after school cookies to a nut mix.

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REWARD YOUR BRAIN FOR ALL ITS HARD WORK BY EATING HEALTHY!