5 Super-foods to enhance your brain and your metabolism.

October 11, 2015

 

 

Besides exercise, diet is very important for the brain.  Our diet is usually selected usual is selected based on the needs of each individual, such as weight loss, and muscle mass growth. Did you ever imagine that you can also use food as a way to support brain function. Below you will find 5 sources that will not only help you burn fat but will also help stimulate the brain.

 

  1. Avocado

There are various myths about avocados. People used to avoid them because they were known to make people fat. Thanks to science we are now finally allowed to consume them without fear because guess what? avocado is high in healthy fats; Omega 3 and omega 6 fatty acids help fight bad cholesterol and also helps to increase blood flow to the brain. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Here are some of the most abundant nutrients, in a single 3.5-ounce (100 gram) serving (3):

  • Vitamin K: 26% of the RDA.

  • Folate: 20% of the RDA.

  • Vitamin C: 17% of the RDA.

     

  • Potassium: 14% of the RDA.

  • Vitamin B5: 14% of the RDA.

  • Vitamin B6: 13% of the RDA.

  • Vitamin E: 10% of the RDA.

Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

And because of this high level of vitamins and minerals, it can enhance the interaction of nerve and protect the brain from cerebral episode. You can use avocado as a part of your every meal. Eat it with scrambled eggs for breakfast. Add to each sandwich or a salad for lunch or dinner. You can even eat it only with a little lemon, olive oil and salt as a snack.

 

2. Salmon

Salmon is rich in omega fatty acids called DHA. Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of vitamin B12, vitamin D, and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus, and vitamin B6.This plays an important role in brain function. It is very beneficial especially for the memory and everyday activities such as driving a car or even shopping. The best way to too add to your diet is to eat with cottage cheese sandwiches for breakfast; this is the ultimate protein meal and a good way to start your day.

 

3. Almonds

Most if not all nuts are considered to be super food, but almonds are amongst the best. Why; because they are full of vitamin E , which helps increase brain activity, copper, magnesium, and high quality protein. Almonds also contain high levels of healthy unsaturated fatty acids in addition to a lot of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants), which can help prevent cardiovascular heart diseases. You can add them to salads, for breakfast muesli or in your cereal. Or also a very simple  way  to eat them, just keep a bag on your desk for snacks.

 

4. Spinach

Spinach is very healthy; besides its nutritional values spinach has great impact on our brains. It is one of the best sources for magnesium and other valuable nutrients, which allow greater blood, flow to the brain. Everyone knows about the benefits of spinach in nourishing the eyes and building bones. What few know is that it also very good for digestion. Spinach eases constipation and protects the mucus lining of the stomach, so that you stay free of ulcers.  It also flushes out toxins from the colon. Besides this, it also helps the receptors of brain cells to accelerate the transmission of messages. Raw or cooked spinach is just as tasty. Use in salads or in a soup with chicken or order it as a side dish, if you're in a restaurant. Spinach is also perfect with apple, ginger and celery in a smoothie.

 

5. Berries

High in antioxidants, the different types of berries protect the brain from stress and premature aging. They have also been linked to improving memory and learning. Strawberries, blueberries, blackberries and raspberries are powerful super foods. They’re rich in nutrients; antioxidants and phytochemicals, which may help, prevent the effects of aging, cardiovascular disease, arthritis, diabetes, high blood pressure and certain types of cancer. Add them to your yogurt for breakfast or make a fruit salad with melon, mango, kiwi, grapes and ginger or have them in your smoothies.

 

Incorporate these foods into your diet and help to strengthen your brain and your body.

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