If you’re feeling run down, tired, stressed and basically a bit cr*p it could be your diet. What we eat day-to-day has a massive impact not just on our physical health but also our mental wellbeing.
Our brain requires nutrients just like our heart, lungs and muscles do. By neglecting good brain food from our diets, it could impact our performance at uni/work. Which is why you need to include some good healthy options in your daily diet.
Here’s a yummy list of foods to incorporate for a happy, healthy brain…
A bowl of oats for brekkie topped with some strawberries is so delisssssh! Oatmeal is a wholegrain which gives our brain and body a steady stream of energy throughout the day. A bowl of this first thing in the morning will set you up for the whole day thanks to all the vitamins, minerals and antioxidants.
Bursting with omega-3 fatty acids, add oily fish to your diet at least twice a week. This includes tuna, salmon, trout, sardines and mackerel. Some people find fish well a bit fishy, the smell isn’t the best but a little tip is that before you marinate your fish squeeze a lemon over it to make it smell less strong.
Nuts are packed with protein, vitamins and minerals but the walnut especially provides the most brain benefits. A study on adults found that eating walnuts regularly improved reaction time, learning and memory recall. So, munch on a handful a day and you’ll be on your way.
Unlike other fruits, avocados are 75% monounsaturated fats. These support the production of acetylcholine, the memory and learning brain chemical. So if you’ve got a driving test, uni exam or massive presentation to give at work, get some avocado down ya.
If you’re a chocoholic it’s good news! Dark chocolate in particular is actually quite good for us. It’s is high in neuroprotective flavonoids which promote brain plasticity and help brain cells live longer. Pick up dark chocolate that says 70% or higher on the packaging, this is the total percentage of everything derived from the cocoa bean. The higher the percentage is the more health and brain benefits the chocolate will provide. If you find 70% too bitter, start with 54% and work your way up.
A handful of these tasty bad boys incorporated into you daily diet is a wise move. They are known for being one of the highest antioxidant-rich foods and are filled with vitamin C, K and fiber. You can sprinkle them on your cereal or porridge, mix them in with with Greek yoghurt or enjoy them as part of a mixed fruit salad.
So there’s some food for thought! Which other foods are good for the brain? Let us know what you like to eat to keep on top form.