Approximately 15% of women and 10% of men report feeling very lethargic on a regular basis. These individuals have a variety of factors to blame. However, in many cases, it’s the diet that’s the culprit.
Think that your diet is depriving you of much-needed energy? If so, you should focus on incorporating power foods into your diet.
There are all sorts of power foods for the brain, all of which can provide their consumers with a huge shot of energy. Curious as to some of the best brain food? Here are 5 foods to eat for positive brain health and mental energy.
1. Whole Grain Bread Products
Science shows a strong connection between glucose levels and brain function. Namely, if the brain doesn’t receive adequate levels of glucose on a regular basis, it struggles to function.
In fact, if there isn’t enough glucose present in the brain, the brain will have trouble producing sufficient neurotransmitters. When there aren’t enough neurotransmitters present in the brain, the brain’s neurons can’t communicate with one another adequately. This results in memory loss, slow reaction time, and general brain fog.
Now, what foods can you get glucose from? While it’s present in a wide variety of foods, it’s most abundant in whole grain bread products.
Note the difference between whole grain bread products and refined grain bread products. Refined grains don’t provide the same benefits and therefore should be replaced with whole grains in one’s diet.
From the bread that you use in your sandwiches to your pasta and otherwise, make sure to go with the whole grain version. Not only will it help your brain to function but the other parts of your body as well.
Another power food to consider adding to your diet is fish, and oily fish, in particular. Oily fish are filled with an abundance of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These acids offer a number of health benefits, not the least of which is increased physical and mental energy.
Additional benefits of omega-3 fatty acids include improved cardiovascular health, improved liver function, improved lung function, and more. In truth, consuming omega-3 fatty acids on a consistent basis benefits your entire being, helping your body and mind to run more smoothly.
Now, which fish, in particular, contain omega-3? They run the gamut from salmon to mackerel to sardines to tuna to anchovies to whitefish and beyond.
Try eating these fish at least a few times a week. Once you get into the habit of doing so, you should start to experience greater mental clarity, including improved memory and quicker reaction time.
3. Green Vegetables
Up next are green vegetables. These include everything from spinach to broccoli to kale to arugula and more. These vegetables are high in vitamin K, not to mention folate, lutein, and beta carotene.
How do these substances contribute to improved brain function? Let’s discuss the contributions of each.
Vitamin K acts as an anti-inflammatory device within the brain. As such, it prevents damage to the brain cells and helps to maintain their function over time.
Folate helps build neurotransmitters while also regulating brain chemicals like serotonin and dopamine. In doing so, it helps to stave off depression and anxiety.
Lutein aids brain function by sending more blood to the brain. The greater the blood flow to the brain, the more efficiently the brain operates.
And finally, there’s beta carotene. This is an anti-oxidant that prevents the brain cells from becoming stressed. In doing so, it promotes long-term memory and recall.
So, as you can see, green vegetables have a lot to offer in terms of mental benefits. Incorporate these foods into every meal and reap said benefits almost immediately.
Struggle with eating vegetables? If so, you might instead wish to receive these benefits from a memory supplement.
Looking for a beverage that can boost your brain power? Look no further than coffee and tea.
There’s a reason these beverages are so commonly consumed first thing in the morning: they wake you up! Not only do they give you a shot of energy but they also aid in concentration.
And it might not just be short-term benefits that coffee and tea can provide. In fact, there’s some evidence that coffee helps stave off Alzheimer’s and Parkinson’s disease.
What is it about these beverages that provide these benefits? It’s simple: caffeine. Despite all of the negative press that it gets, caffeine — when consumed in moderation — can do a lot of good for a person.
It increases not only serotonin levels but acetylcholine levels as well. These feel-good chemicals promote good feelings in the brain and help stave off anxiety and depression.
We’ll round out our list with berries. These include everything from strawberries to blueberries to raspberries and more.
Berries benefit the brain by increasing blood flow to it. In doing so, they promote improved memory and enhanced concentration.
This is all thanks to flavonoids, the same compounds that give berries their color. By consuming flavonoids on a regular basis, you’re bound to improve your memory in both the short-term and long run.
Fortunately, it’s easy to incorporate berries into meals. In fact, you can even eat them as snacks, substituting them for chocolate, chips, and other junk food.
These Are the Top Power Foods for the Brain
If the goal is to provide your brain with energy, these foods are the ones you should aim for. These are the top power foods for the brain and will keep you feeling energetic and alert. Combine them with other healthy food options and you’ll have no trouble conquering each day.
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