Eat yourself healthy

Eat yourself healthy

Nourishing your brain with the right nutrients is key to staying sharp, maintaining a positive mental state and aiding overall well-being for life. Get your grey matter in tip-top shape by adding regular portions of brain-enhancing goodness into your diet.

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Most berries contain a high concentration of antioxidants, which are great for brain cell protection and renewal. There is a reason blueberries have been dubbed ‘brain berries’ – they enhance the potency of neuron signals (or pulsating brain waves) and contain more memory-boasting properties than any other food on supermarket shelves. Unlike other fruits, they are also low on the glycemic index, which means they will won’t spike your blood sugar or fluctuate your focus. Furthermore, they are high in fibre, which can help prevent heart disease and improve digestive health.

Kale and broccoli
A diet rich in vitamin K is packed with antioxidants. This helps keep brain cells healthy and reduces the risk of neuronal damage. In food terms, this is a big thumbs-up for leafy greens. Packing a mammoth 1103% of your RDA per 100g, kale is the king of vitamin K. However, if you’re not a cabbage fan, you can get your K-fix from broccoli – the average spear packs around 65% of your RDA of vitamin K.

The high levels of lycopene in tomatoes make them brilliant brain food. The non-toxic chemical safeguards brain cells against damage from free radicals, a kind of biological form of rust that can diminish brain function and cause your brain to age prematurely. So add toms to your salad, sandwich or snack plate whenever you can and stay sharper for longer!

As a premium source of essential omega-3 fatty acids, which help keep brain cells alert and memory skills honed, a salmon supper can provide a great cognitive work out for your head. Its moderate iodine content will also help aid mental clarity too.

Switching white pasta, white rice and white bread to wholegrain varieties will sharpen your memory. Wholewheat pasta, brown rice and wheat-bran or multi-grain bread are rich in folic acid and vitamins B12 and B6, all of which will help heighten your powers of recall.

Unbeknown to many, the average egg yolk contains around 300 micrograms of choline, a nutrient that actually increases the size and responsive rate of signals fired by neurons in the brain. So, scrambled, boiled or poached… eggs are definitely good for your head!

Pumpkin seeds
Zinc plays a vital role in brain function, with a great volume of research correlating impaired cognition and weak memory to a dietary deficiency of the mineral. Substituting processed snacks with pumpkin seeds that contain around 10mg of zinc per 100g (70% of your RDA) is a simple way to bolster your zinc count and boost your brain power.

Dark chocolate
Good quality dark chocolate with high cacao content (at least 75%) can increase your mental agility. It is packed with vitamin E (which helps keep your brain healthy for the long haul), high in flavanol epicatechin (which helps regulate blood flow to the brain) and it aids the free-flow of dopamine (a chemical messenger which helps cognition). So, a square or two of dark chocolate every now and then is a tasty way to help improve your cerebral performance.


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