My daughter was recently revising for her mid-year exams. She is weak in Mathematics and to help her pass, she asked me “Mum isn’t there anything that I can eat to make my brain remember all these complex formulae?” That got me thinking and I spent the next day researching on the super foods that are good to “feed your brain”.
EGGS – The yolk has choline, which is important for brain development, reasoning and memory. Eggs also contain Vitamin D, which helps to alleviate depression. Eggs can be eaten by poached, boiled or scrambled. Avoid fried eggs. Omega-3 enriched eggs are especially good for the elderly and those who do not eat fish.
NUTS AND SEEDS – It is a known fact that almonds are said to boost memory. Other nuts and seeds like walnuts, Brazil nuts, chia seeds, pumpkin seeds and linseeds are rich in Vitamin E, which prevents cognitive decline. The mineral content in the seeds and nuts improve thinking skills, whilst the Omega -3 in walnuts boosts blood flow to the brain. Seeds and nuts are best consumed roasted or raw, without salt.
COCOA SOLIDS – They say chocolate is not good for you. True but if the right chocolate is consumed then it is the perfect brain food. Dark chocolate has stimulants like caffeine, alongside protective flavonoids, which help to maintain focus and concentration. Dark chocolate also stimulates endorphins, the hormone responsible for the “on top of the world” feeling and improve blood flow to the brain. Eat dark chocolate that is as unprocessed as possible and has a content of at least 70% cocoa solids.
TURMERIC – Curcumin is the active ingredient of this colourful spice that is found in every Indian kitchen. Its protective properties help to repair brain cells and improve mood swings. Add the spice to curries, scrambled eggs, rice, pulses and salad dressings.
WHOLEGRAINS – Whole grains provide energising slow releasing glucose, and fuel the brain, improving focus and concentration. Whole grains include rye, oats, brown rice and wheat germ. Wheat germ is a good source of Vitamin E as well as memory-boosting choline. Include wholegrain bread, rice and pasta in your diet and try adding oats and wheat germ to breakfast cereals and bakes.
BEANS AND PULSES – Lentils, black beans and kidney beans are rich in fibre with slow releasing energy. Beans are a good source of anthocyanins, which help to prevent memory loss. They can be eaten in salads, casseroles and soups. They can also be made into a dip for snacking.
The above list is not exhaustive and I have only listed the items that are commonly found in all households. Everyone, from children to teens to adults can benefit from a brain healthy diet.
The heart supplies blood to your brain so make sure do not eat processed foods and foods rich in saturated fats.
My daughter is ever so happy after I showed her my list and she has her brain boosting foods every day. Isn’t it just the perfect way to get your children to eat healthily?
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