You know what they say, you are what you eat. That's all well and good for your body but how can you have an amazing BRAIN?
We all know what you put in, is what you get straight back out. What you eat affects your brain and body - so you want to enrich your brain with foods that are highly potent in antioxidants, good fats, vitamins and minerals.
We’ve found 10 foods that will protect your brain and give you the energy and vitality you need to overcome that common mental fog and fatigue.
They’re an excellent source of GOOD fats and help keep a healthy blood flow (meaning more blood flow to your brain!) Healthy fats are known for increasing the levels of several different feel-good chemicals in your brain. Healthy fats help you feel full and satisfied, help your body absorb some nutrients and aid in cholesterol reduction.
They’re a remarkable source of fibre. Also super rich in Vitamin K - which is known to enhance your cognitive function and improve brainpower.
Delicious because they are FitazFK Challenge approved! Low in sugar, but they also protect your brain from oxidative stress, and reduce the effect of brain-ageing conditions. Berries contain antioxidant compounds that improve communication between brain cells and increase plasticity, which helps brain cells form new connections, boosting learning and memory.
4. COCONUT OIL
Another excellent source of good fats. They’re a medium chain fatty acid, which are metabolised a little differently than most types of fat. The MCTs in coconut oil break down into ketones, which can be used by brain cells for fuel. The idea is that supplying the brain with some extra fuel might make it run better.
Under normal circumstances, brain cells use glucose for energy. But because your brain is so important to your survival, there’s a back-up plan. If you run out of glucose, your body starts to convert stored fats into ketones, which are transported to the brain. It’s a little like having a back-up generator for your house. If you lose power during a storm, the back-up generator will kick in to keep the lights on.
High in Omega-3, Vitamin E and full of memory improving choline. Choline is an important micronutrient that your body uses to create acetylcholine - a bit of a mouthful - but essentially it's a neurotransmitter that helps regulate your mood and memory.
Higher intakes of choline are linked to better memory and mental function. Eating eggs is an easy way to get choline, given that egg yolks are amongst the most concentrated sources of this nutrient.
6. GREEN LEAFY VEGETABLES
Stock up on your spinach, kale, rocket etc. They’re great sources of Vitamin E, B and folate. They help reduce symptoms of depression and improve your mood!
Did you know, Omega 3 is the only vitamin our bodies cannot produce? We need to support our bodies and brains with Omega-3s and DHAs, to help with cognitive function and improve memory. These fats are essential - our bodies need them and the only way to induce them is to get them through foods or supplements.
Ever looked closely at walnuts and noticed the similarities to your brain. With high levels of antioxidants, zinc, they’re also rich in vitamin E and magnesium - which help improve your mood and thus your brain. They ward off any brain-ageing conditions.
Our favourite anti-inflammatory! Turmeric has multiple benefits, but one of the main ones, is it improves your brain’s oxygen intake to you, to help you stay alert and be able to process information.
10. DARK CHOCOLATE
Music to your ears right?! Dark chocolate helps improve your focus, concentration and of course, MOOD. Proven to stimulate endorphins, dark chocolate is also rich in anti-oxidants. Try to stick to darker, at least 70% + chocolate, the purer, the better for you and your brain.
Want some amazing recipes you can incorporate these foods with?