We all know that we need to eat the right diet for the good of our physical health. With the right diet, we can lose weight and strengthen the muscles in our body. But did you know that with the right foods, you can become smarter? That’s right, adding superfoods to your diet can do you wonders. -Acai. Known as one of the truest superfoods, acai is packed with antioxidants with ORAC, omega-3, vitamins, and protein. Acai has been known to enhance brain health and improve cognitive abilities as well as reduce the risk of diseases. -Kale. This leafy green exploded in popularity recently and is known as one of the most nutrient-dense foods known to man and one of the top foods for brain health. Kale is loaded with vitamin C, vitamin K, and vitamin A as well as phytonutrients (antioxidants) and signalling molecules that help decrease inflammation of the body. -Goji Berries. Goji berries are an excellent superfood for boosting brain power because they improve the sharpness of your brain and help you retain information more efficiently. Goji berries also help in reducing damaging inflammation of the brain as well as reduce the accumulation of toxins in the brain. -Spirulina. Spirulina is known as one of the most concentrated source of protein and an excellent alternative for those who are wishing to eliminate meat from their diet. Spirulina also has many cognitive benefits! -Cacao. Great news! Cacao, aka chocolate has tons of minerals and nutrients that boost the body’s neurotransmitters and creates that pleasant feeling that many experience when they eat chocolate. But here’s the catch, when you eat chocolate that’s been cooked or processed, the cacao’s nutritional value is lost. -Maca. Maca is a superfood that is related to the radish and is grown in the Andes mountains. It can survive higher elevations and has proven to be a strong food that can survive the elements. Maca has been known to improve the brains neurochemistry and helps fight against depression, stress, and anxiety. -Coconut. By providing a stable fuel supply, coconut is considered to be great fuel for your brain and supporting your brain’s learning capabilities and memory retention.
-Broccoli. Scientists have recently discovered a compound in broccoli known as sulforaphane, which has been shown to help protect the brain after there’s been an injury and actually improve the brain’s performance. -Chia Seeds. Beans help stabilize blood glucose levels, and the brain depends on glucose for food. Not only is it economical, but it provides the brain with a steady source of energy and helps prevent crashes.
-Chia Seeds. Chia seeds are the latest trend in the superfood industry. However, they are known as the staple food for the Mayans and Aztecs, who used chia seeds for many dietary needs such as flour, oil, and an add-on for water. Chia means “strength” in the Mayan language and was considered to be a magical food because it provided much needed energy and stamina for the brain.
The brain is a very hungry organ. It is the first of the body’s organs to absorb nutrients from the food we eat. Give the body junk food and the brain suffers. Certain brain foods actually help boost a child’s brain growth and improves brain function, memory, and concentration. That’s a very important piece of information for all parents to ensure that they are giving their kids the “superfoods” they need to get the most of their school day. Here are a few foods to consider: -Salmon Salmon is high in omega 3’s, which are essential for brain growth and function. Research shows that when kids get more of these fatty acids in their diets, they have sharper minds and do better at mental skill tests. LUNCH: Instead of making a tuna sandwich, make salmon salad instead. Simply add a little mayo or plain yogurt and add some celery or carrots or a little chopped green onion. A little Dijon is a nice extra too. Serve on WHOLE grain bread, which is also a good brain food. DINNER: Salmon patties are easy to make – use 14 oz. canned salmon, add some blanched baby spinach, ½ onion finely chopped and salt and pepper. Make into patties and then into panko. Heat grapeseed oil, cook over medium heat, and serve with brown rice. -Peanut Butter Peanuts and peanut butter are a great source of vitamin E, a potent antioxidant that protects nervous membranes. Antioxidants neutralize free radicals which helps to prevent cell and tissue damage. -Berries In general, the more intense in color, the more nutrition. Berries also have a high level of antioxidants, especially Vitamin C. Try berries with your morning oatmeal, add cranberries to couscous and feta, or make a fast sherbet – freeze berries that you’ve had in your fridge and know they need to be eaten by the next day. -Whole Grains The brain needs a constant supply of glucose and whole grains provide that in spades. The fibers helps regulate the release of glucose into the body. And, remember, getting enough fiber is important for pooping every day. -Beans Beans are really special because they have energy from protein and complex carbs and have lots of fiber as well as lots of vitamins and minerals. They should win the gold medal for about the best food on the planet. They are excellent brain food since they keep a child’s energy and thinking levels at peak performance for a long time. -Milk and Yogurt You’ve heard “milk does the body good” and it’s true. Dairy foods are packed with protein and B vitamins – essential for growth of brain tissue. Milk and yogurt also provide a bigger punch with both protein and carbs, the preferred source of energy for the brain.
Superfoods are foods are nutritionally dense and thus good for one’s health. The term has no set scientific meaning, however, and any list of “top” superfoods is purely subjective. The following list was compiled from the healthiest foods that everyone should (and can) include in their diets. Foods on the list had to meet 3 of 5 criteria: – great source of fiber, minerals and other nutrients
– high in phytonutrients
– assists in reducing heart disease and other illnesses
– low caloric density
– readily available
In accordance with this criteria we all be eating: 1. Almonds – for fiber, riboflavin, magnesium, iron and calcium (they actually have the most calcium of all nuts) 2. Apples – for pectin and vitamin C 3. Blueberries – for phytonutrients and a low-calorie source of fiber 4. Broccoli – for calcium, potassium, folate, fiber and phytonutrients 5. Red beans – for a low-calorie source of protein 6. Salmon – for omega-3 fatty acids 7. Spinach – for vitamins A, B and C as well as magnesium 8. Sweet potatoes – for a fat-free, low-calorie source of beta carotene 9. Vegetable juice – for an easy way to include vegetables in your diet 10. Wheat germ – for a concentrated source of niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc.