We often focus on knowing all about food that impacts our weight, but we forget that our growth and fitness is also determined by how alert our mind is! Think about it, how will we do several things that we have planned for the day if we do not focus on the sharpness of our mind – even making sure we achieve our daily fitness goals.
Brain is our control centre and it is the one that takes charge of the several functions of our body. Nourishing the brain is knowing what foods can make us lethargic and replacing these foods with ones that can give us energy and alertness.
Some of the foods that could make you lethargic are excess carbs because it can lead to high blood sugar and then a crash. This is what even excess caffeine can do to us. So, it is essential to make sure it is not what you depend on for feeling alert. Processed food is a no-brainer that it can make us sluggish and leave us craving for more sugar to keep the brain in high momentum.
So, if you work with reducing or eliminating these, we can then replace with the following foods for the mind to be alert:
1. Omega 3: Brain is mostly fat and omega 3 is one of the best kinds of good fat that we can provide ourselves as brain food. About 60% of our brain is fat and half of that is omega 3, so this needs to be a key nutrition element that we should to focus on. Fatty fish is one good form of omega 3. I have it on form of fish oil or salmon oil of 1000 mg dosage. If you are vegetarian, then you can have flax seed and chia seed daily. Make sure to grind flax seed into powder form and consume within a week so that it does not oxidize.
2. Turmeric: It is one of my favourite superfoods! It has created loads of news around the world for its active component, curcumin that can directly enter the brain and benefit the cells there. It can benefit the memory, help reduce depression and also help new cells grow.
3. Protein: While brain is mostly fat, the neurons in the brain communicate with each other through protein. Amino acid neurotransmitters complete the job of the body to work smoothly. Protein is also a satiating nutrient, so it will reduce dependency on carbohydrates to feel full. Pulses and legumes are my favourite source of protein and we can prepare several delicious dishes with it such as chilla, dosa, khichdi so on and so forth.
4. Nuts: A study shows that women who ate nuts regularly had sharper memory than those who didn’t. Almonds are great source of vitamin E, healthy fats and antioxidants which make it a great brain food. Vitamin E shields the cell membrane from free radicals that leads to slowing mental decline. Another great source is walnuts because of omega 3 fatty acids.
5. Eggs: They have several nutrients tied to brain health that include B6, B12, folate and choline. Choline is an important micronutrient that helps brain to create a neurotransmitter that helps regulate mood and memory.
All of these foods are quite easy to integrate and also replace lethargy inducing food. Do not undermine the value of feeding the brain with right nutrition because without an alert mind we cannot achieve any of our goals.
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