Feed your brain! The best breakfast foods for the brain
The alarm rings, you hardly get out of your bed, wonder what to wear, you are already late and the breakfast is not yet prepared. You are tempting to miss it, right? There are many researches carried out for the connection between the breakfast and the brain functioning, as it is searched for foods that could improve the mood, concentration, memory, learning ability and reduce stress.
The brain is the main organ for the survival and as such, it is also the “most hungry” one and when it is properly fed, it will allow the rest of the body to flourish. A poorly fed brain would always have problems with functioning and decision making and this could lead to bad life quality at multiple levels.
Therefore, act smartly and choose the foods that would keep you satiated, provide you with enough energy and with maximum nutrients, with which you would overcome all challenges in the best possible way.
The good fats are of great importance for the optimal health of the brain, since the dry weight of the brain itself contains around 60% fats. A large part of these fats are specialised Omega 3 and Omega 6 fats. The organic nuts and seeds, unrefined oils, fish, as well as many green vegetables could be a rich source of Omega 3 and Omega 6 for the brain. Chia seeds, flaxseeds, pumpkin seeds, walnuts, almonds, cashew and pecan have a high content of these fats.
Proteins provide the building blocks of the tissues of the body, nerves and the brain. The foods, containing proteins, are meat, fish, eggs, dairy products, beans, quinoa, chia, buckwheat and nuts. The nut butters, one of which is the peanut butter, are a wonderful choice for breakfast because they provide a high concentration of proteins in a minimal quantity. Add two spoons of nut butter to your morning smoothie, curd, oat flakes, in combination with fruits or just on a slice of wholegrain bread.
Complex carbohydrates. In order to work at its maximum capacity, the brain needs a constant flow of energy, in the ideal case of complex carbohydrates such as oat flakes, rye flakes, bran, brown rice and beans.
Vitamins, minerals and antioxidants. Vitamins A, C and E are powerful antioxidants that protect the cells from damaging, including the brain cells. Sources of these vitamins, also of vitamins from the B-group and folic acid, are liver, cheese, eggs, cold water fish, meat, fruits and vegetables, nuts, sunflower seeds and wholegrain foods. The best fruit for the morning are the small fruits or berries, because they are extremely nutritious, rich in fibres and antioxidants which speed up the metabolism. It is best, if they are whole fruits, not in the form of juice, in order for the fibres to be kept inside. Both fresh and dried fruits could be used. Cranberries, raspberries, strawberries, blackberries, blueberries, Inka berry, Goji berry and raisins are the perfect start of the day. They improve the brain activity, the digestion, the heart’s function and the mood. Among the vegetables, the richest in antioxidants are the Brussel sprouts, spinach, broccoli, beetroot, avocado and red peppers.
The calcium is required for the proper functioning of the nerve impulses. Very good plant sources of calcium are: seaweed, nuts and seeds such as almonds, hazelnuts, sesame, peanuts, seeds (especially soy), figs, dried apricots, quinoa, broccoli and rucola.
The phosphorus has an important role for the development of the brain cells. In order to provide phosphorus to your organism. Consume egg yolk, wheat, cucumbers, cauliflower, celery, mushrooms, oats, almonds, Brazil nuts, sunflower seeds, as well as peanut butter. Together with the high content of proteins, the peanut butter is a food, rich in phosphorus. The nutritionists recommend to consume organic, natural peanut butter, instead of the sweet, full of saturated fats variations of the products on the market.
The lack of iron could deteriorate your memory. A good sources of iron are: meat, beans, spinach, dried apricots, strawberries and blueberries, cashew, sunflower seeds, pine nuts, chia, amaranth, quinoa and the cereals.
Water is 80% of our body. It is of great importance for the “communication” between the brain and the central neuro system. It is very important that you consume at least 2 litres of water daily.
Have in mind that your breakfast also determines the way your brain will function throughout the whole day. Concentration, memory and mood could be negatively affected, if you miss breakfast. It is proved that people, who eat breakfast regularly, have the tendency to demonstrate significantly better knowledge and results than those, who do not eat breakfast.
Feed your brain! Eat your breakfast!
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