Top 5 Eating Habits for Healthy Brain
When we talk about the healthy brain, it doesn’t mean boosting your brain power through provoking debate or tricky games. But there is another significant way to improve your mental health. As we all know that healthy eating improves our health and reduce the risk of many other health-related issues but it also plays a very vital role to keep our mind healthy too.
The brain is a very hungry organ as it is the control center of our body. It’s an important body organ which controls our all body functions. As a result, it absorbs nutrition and mineral more than other organs. As it becomes essential to maintain a proper eating regimen which include food items rich in nutrition, Vitamins and minerals to boost our brain functions.
The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration. That why we have listed some healthy eating routine which you can practice daily to keep the mind working at its best:
- Diet Contains Enough Protein:
Our brain cells and muscles are the protein-based. Including foods like chicken, fish, eggs, cheese, legumes, soya products, nuts and seeds in our diet are the rich source or proteins. During digestion, these proteins have broken down release amino acids, which are the building blocks of all proteins. Proteins are the rich source of energy that regulates our thoughts and feelings.
It is recommended that combining high- quality protein source with bread or carbohydrate meal will help to maintain protein balance in your body.
- Eating Regularly:
Skipping your meal or fasting will help you to cut down on your overall calorie consumption. This can cause you to become hungry and keep your weaken which is not a good symbol. Whoever eating regular meals not only prevent you from hunger pain but also avoid overeating in your next meal.
Always keep in mind that food is your body’s fuel. If you are trying to run your body without food, it doesn’t operate well and stop functioning soon. Avoid eating or skipping your meals can affect your mood and daily performance. Taking healthy meal regular not only promotes self-control but also keep your body energise and your mind focused.
You can start your day by eating a healthy breakfast and instead of eating heavy lunch and dinner try eating light so that you can eat regularly throughout the day.
- Stay Hydrated:
Drinking water or fluids is crucial to staying healthy and maintaining the body function, especially for the brain. Researchers found that staying hydrated keeps your memory sharp, your mood stable and your motivation intact. You can consume it in any form like tea, coffee, juices and smoothies but water is the ideal and healthy option. Drinking enough water will flush bacteria from your bladder, and prevent other digestion problems. It’s recommended that you drink between 2-3 litres water per day.
- Go for Diary food:
Dairy food items include milk, cheese, yogurt, and butter are a good source of tryptophan and α-lactalbumin that help raise brain serotonin levels. The researcher has been found that high serotonin levels are beneficial for mood and cognitive function of the brain. High-dairy diet appears to improve working memory performance, reduce stress, enhances brain functions and increase blood circulation in the body. Lower consumption of milk or dairy products will result in poorer cognitive functions.
In fact, milk tends to have healthier diet itself, but there was something about milk intake specifically that offered the brain health advantage, according to the researchers. So next time pour a glass of milk in your diet as it is the rich source of nine essential nutrients Americans need, including calcium and vitamin D.
- Avoid Eating Processed Food:
Processed food is not bad all the time but sometimes adding ingredients such as salt, sugar and fat can reduce the nutrition of the food. Eating processed food can lead to people consuming more amounts of sugar, salt and fat which is not good for health. These can increase problems like high blood pressure, diabetes, cholesterols and affect brain functions, etc.
It’s better to buy food which is unprocessed and cook it yourself according to your flavours and choices. You can also do experiments and enjoy new dished at your home.
Above mentioned are some healthy eating habits which you can practice in your daily routine to enhance the functioning of your brain and improve your overall health. But sadly, our modern lifestyle and different eating habits are continuously affecting our overall health. The researcher found that these changing habits and our way of eating not only affects our body but also leaves an adverse effect on our future generation too.
We are more reliant on processed, packed food to just fill our stomach and relief from hunger. As a result, they are not getting enough nutrients, minerals and vitamins which is needed for the body growth and proper functioning of the brain. If you’re also facing problems in your home and really don’t know what is right for your health and what not then you can get consult a qualified nutritionist for more information.