Super Mind Booster Food To Eat

                         Super Mind Booster Food To Eat

                                                                    
Super Mind Booster Food To Eat: A food is something that provides nutrients. Nutrients are substances that provide: energy for activity, growth, and all functions of the body such as breathing, digesting food, and keeping warm; materials for the growth and repair of the body, and for keeping the immune system healthy.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

How does food affect our brains?

Every aspect of our lives is controlled by our brain—our thoughts, movements, breathing, heartbeat, senses and more. And like everything else in our bodies, the brain requires energy—in the form of the foods we eat. By paying close attention to the foods we eat, we're able to control how well our brains perform—physically, intellectually, and emotionally.

Consistently having too many calories or too little calories can affect your brain. Too many calories can increase the risk of cell damage in the brain. Too few calories can impair awareness, or make you feel cloudy. Choosing the right types and amounts of food can decrease your risk of cell damage. This can give your brain what it needs to work at its best.

MAIN ESSENTIAL NUTRIENTS IN THE FOOD

Nutrients are compounds in foods essential to life and health, providing us with energy, the building blocks for repair and growth and substances necessary to regulate chemical processes.

Essential nutrients are compounds that the body can’t make or can’t make in sufficient quantity. According to the World Health Organization Trusted Source, these nutrients must come from food, and they’re vital for disease prevention, growth, and good health.

While there are many essential nutrients, they can be broken into two categories: Macronutrients and Micronutrients.

Macronutrients are eaten in large amounts and include the primary building blocks of your diet — protein, carbohydrates, and fat — which provide your body with energy.

Vitamins and minerals are Micronutrients, and small doses go a long way. There are six main groups of essential micronutrients and macronutrients.

9 BEST FOODS TO BOOST OUR BRAIN FUNCTION:

The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function.

The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer’s disease.

This article explores the scientific evidence behind 12 of the best brain foods.

1. OILY FISH :

Oily fish contains omega-3 that can help boost brain health.
Oily fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.

A 2017 study found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.

These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.

Examples of oily fish that contain high levels of omega-3s include:

•salmon
•mackerel
•tuna
•herring
•sardines

People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.

2. DARK CHOCOLATE:

Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits.

Chocolate comes from cacao, which is a plant with high levels of minerals and antioxidants. Commercial milk chocolate contains cocoa butter, sugar, milk, and small quantities of cacao. In contrast, dark chocolate has much larger amounts of cacao and less sugar than milk chocolate.

Dark chocolate contains several compounds that possess antioxidant properties, such as flavanols and polyphenols. Antioxidants neutralize free radicals and prevent oxidative stress.

Over time, the effects of oxidative stress may also contribute to the development of a variety of diseases, such as:

• Heart disease
• Diabetes
• Parkinson’s disease
• Alzheimer’s disease
• Cancer
• Eye disease.

3. BERRIES:

Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.

Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.

The scientific study of Antioxidant compounds in berries have many positive effects on the brain, including:

      •improving communication between brain cells
     •reducing inflammation throughout the body
     •increasing plasticity, which helps brain cells form new connections, boosting learning and memory
     •reducing or delaying age-related neurodegenerative diseases and cognitive decline

Antioxidant-rich berries that can boost brain health include:

• strawberries
• blackberries
• blackcurrants
• mulberries

4. NUTS AND SEEDS :

Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.

Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.

Scientific research was prove that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.

The nuts and seeds with the highest amounts of vitamin E include:

• sunflower seeds
• almonds
• hazelnuts

5. WHOLE GRAINS:

Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin.

Whole-grain foods include:

• brown rice
• barley
• bulgur wheat
• oatmeal
• whole-grain bread
• whole-grain pasta

6. PEANUTS:

Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.

Peanuts are a legume with an excellent nutritional profile. They contain plenty of unsaturated fats and protein to keep a person’s energy levels up throughout the day.

Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.

7. AVOCADOS:

A source of healthful unsaturated fat, avocados may support the brain.

• Avocado incredibly nutritious
• They contain more potassium than bananas.
• Avocado is loaded with heart-healthy monounsaturated fatty acids.
• Eating avocados can lower cholesterol and triglyceride level.
• Avocados are loaded with fibre.

8. EGGS:

Both the white and yolk of an egg are rich in nutrients, including proteins, vitamins and minerals. The yolk also contains cholesterol, fat-soluble vitamins (such as vitamins D and E) and essential fatty acids. Eggs are also an important and versatile ingredient for cooking, as their particular chemical make-up is literally the glue of many important baking reactions.

They are good sources of following B vitamins:
• vitamin B6
• vitamin B12 and
• folic acid

9. COFFEE:

Coffee is a well-known concentration aid — many drink it to stay awake and encourage focus.
The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy.

The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.



CONCLUSION: Many foods can help keep your brain healthy.

Some foods, such as the fruits and vegetables in this list, as well as tea and coffee, have antioxidants that help protect your brain from damage.

Others, such as nuts and eggs, contain nutrients that support memory and brain development.

You can help support your brain health and boost your alertness, memory and mood by strategically including these foods in your diet.