Continued from Top 20 Brain Foods, Part 1
Snacks to Help You Get Things Done
You may have heard that snacking between meals isn’t good for you. However, the real truth is that snacks in the afternoon can help give you an energy boost, awaken your brain, and give you a much needed break.
Here are five snack foods to nourish your brain:
11. Green Tea
Why is it good for you? Green tea has catechines in it which help you relax. It also has polyphenols, which stimulate the development of dopamine. These help the brain run smoothly by maintaining levels of glucose in your body.
How does it help you get more done? Tea enhances memory and focus and helps in fighting mental fatigue.
How can you incorporate it into your diet? Drink a cup sweetened with honey or raw agave, instead of white sugar, for a healthier beverage.
12. Dark Chocolate
Why is it good for you? Dark chocolate contains powerful antioxidants and stimulates your brain naturally.
How does it help you get more done? There are flavanoids in chocolate that aid in bringing blood to the brain and enhance your ability to think clearly.
How can you incorporate it into your diet? Use chocolate sparingly as a snack and choose dark chocolate over milk chocolate. Remember, it is high in fat and calories so you may want to use it as a special treat.
Why is it good for you? Bananas are full of vitamin B6, potassium, and folic acid.
How does it help you get more done? Bananas help raise your serotonin levels which improves your mood. Naturally, if you are in a better mood you’ll be more productive.
How can you incorporate it into your diet? Eat them raw, add them to fruit salads, or use them in your favorite smoothie.
Why is it good for you? Not only does yogurt have calcium, which is good for your bones, but it also has an amino acid called tyrosine which produces two neurotransmitters – dopamine and noradrenalin.
How does it help you get more done? Eating yogurt when you’re running out of steam improves your memory and helps make you more alert.
How can you incorporate it into your diet? Yogurt can be eaten straight out of the package or mixed with fruit for smoothies.
15. Cottage Cheese
Why is it good for you? Any type of cheese will provide calcium.strong> It also has a good supply of protein.
How does it help you get more done? Protein in cottage cheese increases serotonin which makes you feel more satisfied. This may enable you to get more work done because you feel nourished.
How can you incorporate it into your diet? Enjoy a serving by itself, cooked in pasta dishes, or as an accompaniment with salad.
Dinner – Don’t Stuff Yourself
It’s easy to overeat at dinner time. Unfortunately, if you do, your body has to work harder to digest the food. Instead of being able to relax and prepare for tomorrow, your body and brain are working hard at processing too many foods.
Eat sparingly at dinner, with an eye toward providing what your body needs overnight.
Here are five good foods to eat with your evening meal:
Why is it good for you? Nasunin is found the skins of eggplants. This nutrient is an antioxidant that helps keep our brains sharp by allowing brain cells to communicate better.
How does it help you get more done? If you want improved focus, add eggplant to your diet. Eggplant also helps us retain our memory longer and can help us enhance our learning through greater attention and concentration.
How can you incorporate it into your diet? Slice and grill them. They can be added to salads, sandwiches, or sauces.
17. Extra Lean Beef
Why is it good for you? Beef is a great source of protein, which is important to fuel the brain. It also provides vitamin A, B, C, E, magnesium, iron, and zinc.
How does it help you get more done? Iron is important to maintaining thought functions and helps improve our memories.
How can you incorporate it into your diet? Grill a steak or hamburger. You can also use beef for shish kabobs or stir-fry. The key, though, is that the portion of meat should be about the size of a deck of cards.
18. Wild Salmon
Why is it good for you? You probably can’t find a better source of omega 3 fatty acids than those found in deep-water fish.
How does it help you get more done? Omega 3 fatty acids are important for improving memory and learning. They also help fight off depression which could adversely affect our productivity.
How can you incorporate it into your diet? Grill a salmon steak for dinner, use it on a salad, or use it raw in sushi. You can also take Omega 3 fish oils or supplements.
19. Romaine Lettuce
Why is it good for you? Leafy greens like romaine lettuce contains vitamins A, C, and K, minerals, and can be eaten without fear of fats or calories.
How does it help you get more done? The vitamins and minerals help slow loss of thought or reasoning skills.
How can you incorporate it into your diet? Use it in place of iceberg lettuce in salads or eat it in your favorite healthy sandwich.
20. Dry Beans
Why is it good for you? They are full of vitamin B5, folic acid, and magnesium.
How does it help you get more done? B vitamins are essential for normal brain function. If your brain isn’t functioning smoothly, you won’t get any work done.
How can you incorporate it into your diet? Make soup, chili, or have them as a side dish.
Healthy Eating Tips
These top 20 brain enhancing foods are easy to find in your local grocery store and easy to incorporate into your family’s diet. Each of these foods are packed with vitamins and minerals that affect your brain in different ways.
Some energize the body, others stimulate the brain, and still others enhance your thinking ability. After eating these foods, you may also find that you are more creative than you’ve ever been.
Each food, in its own way, helps you get more work done and can help you enjoy your life more.
Even though these foods are healthy and promote a healthy brain, you must still eat all foods in moderation. If you overeat, you reduce the good benefits because you are providing more calories than your body needs. Watch your serving sizes to ensure that you get the most benefit from each food on the list.
Finally, remember that your best bet for enhancing your brain is to eat fruits and vegetables as close to natural as possible. Cooking can reduce the number of vitamins and minerals that remain in a food.
Choose fruits and vegetables that are vibrant and colorful to be sure you’re getting the most nutrients.
Finding new recipes can add variety to your menu and help you include more of these top 20 brain boosting foods into your diet. Your body and brain will thank you!