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.There are thirteen foods are particularly important to keep our grey matter happy and keep our brain healthy and active.

1. Pumpkin Seeds

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Pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.They’re all packed with benefits, including iron, magnesium, Vitamin E, protein, zinc, selenium, B vitamins, healthy fats, and even plant-based proteins.

2. Oats

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Oats are a wonderful food for the brain and body that everyone should consider. There are multiple types of gluten free and organic and even raw oats that everyone can try if you’re fearful of gluten.

3. Broccoli

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Broccoli isn’t just a low-calorie green veggie it’s a green monster of nutrition. Full of Vitamin B6, protein, Vitamin C, calcium, and magnesium, raw or cooked broccoli is a great stress-relieving food.

4. Winter Squash

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Winter squash varieties are absolutely packed with health benefits. Specifically Omega 3 fats, B vitamins especially Vitamin B6, beta-carotene (Vitamin A), Vitamin C, potassium, and magnesium. Winter squash can help keep your brain functioning well and also lower stress-related anxiety at the same time.

5. Dark Chocolate

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Dark Chocolate has an added benefit for our brains Eating dark chocolate has been found to provide a short-term boost to brain function according to several recent studies. A West Virginia University study showed that consuming dark chocolate can boost blood flow in the brain for up to 3 hours.

6. Green Tea

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Green tea shows promise for protecting brain health. In a study presented at the 2015 International Conference on Alzheimer’s and Parkinson’s Diseases, those who drank green tea one to six days a week had less mental decline than those who didn’t drink it.

7. Spinach

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Spinach is a good source of folate, protein, magnesium, Vitamin C and B vitamins. All of these reduce stress and/or help fight inflammation. Folate is also essential to healthy brain development. Enjoy spinach in salads, soups, smoothies, and more.

8. Sweet Potatoes

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Sweet potatoes are packed with Vitamin C, magnesium, Vitamin B6, and Vitamin C. They’re also low on the glycemic index, despite being high in carbohydrates. They provide anti-aging benefits due to their high amounts of Vitamin A and help fight inflammation and stress due to their high levels of Vitamin C and Vitamin B6.

9. Tomatoes

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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.

10. Sage

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Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.

11. Salmon and Sea Fish

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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.

12. Blueberries

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Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. Widely available, so there’s no excuse.

13. Walnuts

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Walnuts are the only nut to contain Omega 3′s in measurable amounts and they’re also a good source of B vitamins. Healthy fats like those found in walnuts help lubricate the body, support healthy blood flow to the brain, and they also fuel hormones that produce a good mood, such as serotonin.

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