Some meals are "smarter" than others, strengthening our attention span, memory, and brainpower while also improving our brain health. Several food kinds, as well as specific eating behaviors, may be able to safeguard our brains against cognitive impairment as we become older. Furthermore, studies demonstrate that certain nutrients boost mental wellness while also protecting our blood vessels and hearts.
1. Eat Breakfast Every Day
It's incredibly tempting for most of us to delay getting up just 30 extra minutes and then forgo breakfast in order to get to work on time. Anyone who wishes to boost their attention span and short-term memory, on the other hand, should never skip this meal. According to research, kids who eat a nutritious breakfast do better than those who do not eat breakfast or eat one with a high calorie content. Breakfast should contain dairy, fruits, and whole grains, according to researchers.
2. Consume a well-balanced diet
For the remainder of our daily meals, we need a well-balanced diet that incorporates nutrients from a variety of healthful foods. Low energy and lethargy are caused by eating large meals throughout the day. On the other hand, meals with insufficient calories might produce distraction since the mind is preoccupied with hunger.
3. Caffeine and Tea
Coffee or tea in the morning seems to provide more than simply a temporary boost in energy and attention. According to one research, those who consumed more caffeine had better mental performance. Caffeine, according to other experts, may aid in the memory of new information.
4. Eat fish
Fish should be consumed two to three times a week. 3 to 4 ounces of cooked fish constitute a serving. Salmon, trout, herring, bluefish, sardines, and tuna are all good alternatives.
There's more to the sea than simply fish. There is also a lot of greenery there.
In the water, there are hundreds of different plant species, some of which are quite nutritious. They're usually referred to as "seaweed" as a group.
Seaweed is used in a variety of foods, including sushi. A form of seaweed known as nori is utilized as an edible covering in many sushi dishes.
Seaweed is often more nutrient-dense than terrestrial veggies. Minerals including calcium, iron, magnesium, and manganese are especially abundant.
It also contains phycocyanins and carotenoids, among other beneficial chemicals. Some of these compounds are antioxidants that have potent anti-inflammatory properties.
But it's the high iodine content in seaweed that makes it so special. Iodine is a nutrient that your body needs to manufacture thyroid hormones.
Just a few times each month, consume a high-iodine seaweed like kelp to get all the iodine your body requires.
If you don't care for the flavor of seaweed, it's also available as a supplement. Dried kelp pills are inexpensive and high in iodine.
The avocado is the marmite of the fruit world, dividing people. What if we told you that consuming only one or two each week will provide you with all of the benefits of healthy monounsaturated fats, potassium, folate, and vitamins K, C, B5, B6, and E? Avocados are very nutritious, including heart-healthy fatty acids as well as a high fiber content. Lowering cholesterol and triglyceride levels, as well as protecting your eyes, relieving arthritic symptoms, and maybe preventing cancer, are all advantages of eating this 'alligator pear.' So, if you haven't tried it yet, please do so, and if you don't like it, maybe try it again.