TOP FOODS TO BOOST YOUR BRAIN AND MEMORY
Fitness First offers tips on foods to help improve brain function
10 September 2019, Dubai: As the control centre of the entire body, the brain is responsible for keeping our heart beating, lungs breathing and limbs moving. The brain also controls what we think and feel, so it’s vital to keep the brain in peak working condition.
The foods we consume play an important role in keeping the brain healthy and can also help improve mental tasks, decision making, concentration and memory. Fitness First Nutrition Manager Banin Shanine says: ‘A healthy diet is fundamental to maintaining a healthy brain. It is important to consume nutrients that aid and boost the brains function and development.’
Here, Banin Shanine shares her top tips to help boost your brain and memory.
Memory Improving Foods:
Omega-3: Fat is an essential nutrient for the brain as it makes up 60% of the brain tissue. Omega-3 improves brain function and development and is also a key nutrient in boosting memory. Studies have shown that people with poor mental stability and sleep disorders showed signs of improvement after consuming Omega-3 sources and supplements. Fish such as mackerel, salmon, herrings and sardines are all great sources of Omega-3.
Vitamin-D: Your intake of Vitamin-D is vital as it impacts the central nervous system which is responsible for sending information to the brain and triggering reactions. Eggs and dairy products are key for improving Vitamin-D levels.
Magnesium: Magnesium helps relay signals between the brain and rest of the body. It also helps improve brain development, memory and learning. Consume green leafy vegetables on a daily basis and if you’re feeling hungry, bananas, dark chocolate or a small handful of nuts are great choices for a delicious and healthy snack
Antioxidant: Foods rich in antioxidants such as dark chocolate, berries, pumpkin, eggplant and grapes, help boost memory and other cognitive functions..
Fatigue Eliminating Foods:
Complex Carbohydrate: These carbs sustain blood sugars and without them, we would often feel weak and tired. Some food items that provide Complex Carbohydrates are whole-multi grain bread, brown rice, popcorn, sweet potato, fruits and vegetables.
Vitamin-C: Vitamin-C is most commonly associated with the immune system. It helps fight bacteria and viruses to keep our body from feeling ill or weak. It is known as a ‘wellness-boosting’ vitamin. Foods such as oranges, capsicum, kiwi, cauliflower, broccoli and tomatoes all provide Vitamin-C and should be part of your daily diet.
Iron: Maintaining good iron levels is one of the best ways to eliminate fatigue. Iron helps boost the immune system, improves concentration and restores sleep. Eggs, cheese, beetroot, spinach and lean red meat are all good iron boosters!