Quality Foods for the Mind

There are foods that obviously feed the brain and then there are foods that can actually damage brain operation. Do you recognize which encourage a vibrant brain and which do not? Here is a list of foods to assist you in picking healthy food to enhance concentration, enhance memory and perhaps even circumvent brain aging - among a great many other wellness perks.

The food groups are listed by proteins, carbohydrates and fats and oils. In each grouping we are going to take a look at the recommended foods and the not-so-good foods. As well, we will take a look at the recommended foods with regard to antioxidising attributes. Anti-oxidants reduce the effects of free radicals that can damage the brain. Think about anti-oxidants as the protector of your brain. Anti-oxidants defend against the influences of free radicals by either breaking the free radicals into benign components or by preventing free radicals from attacking healthy cellular material.

While eating with a focus on brain health, be sure to fill your menu with items from the "Best" section and avoid food mentioned as unfavorable for brain function.

Proteins
Beans, eggs, protein powders and cottage cheese are exceptional proteins that feed the brain. Cold-water fish like sardines and salmon are exceptional brain food. However, there is a necessary consideration relating to consuming fish. Almost all fish come with traces of mercury. The fish stated here are known as "low-mercury" fish. Tuna is also a great brain-food fish, however it might have increased quantities of mercury. The Food and Drug Administration advises that younger children eat no more than 2 low-mercury fish servings a week.

Processed meats, lamb and other fish do not have the punch that the previously mentioned proteins have but are still suitable for the brain. What you want to avoid are pork, red meats and other fatty meats, processed and deli meats. These proteins do not assist brain power.

Carbs
There are actually a number of exceptional fruits, vegetables, whole grains and beans that supply nutrients to the brain, while also supplying antioxidant coverage. Here are the very best foods in the carb department;
- Fruits: berries, apples, dark-skinned grapes, raisins, plums, prunes, avocado
- Green vegetables: spinach, kale, broccoli, brussels sprouts, cilantro, parsley, bell peppers, basil, garlic, onions, tomato, yams and sweet potatoes
- Whole grains: barley, brown rice, oats and oatmeal
- Dark beans

Foods containing processed sugars and processed flours do more harm compared to good. Of course, the majority of foods on the grocery store shelves are containing processed sugar and processed flour. Always look for whole-grain foods as an alternative and your memory, concentration and mood will say thanks to you.

Fats and Oils
Fats have attained a bad rep but the beneficial fats and oils, specifically flax oil and olive oil, are exceptional for the brain. So are almonds, peanuts, pumpkin seeds and walnuts. Saturated and trans fats are awful for the brain and the entire body, yet these are the fats you will see in most processed foods. Corn oil, vegetable oil and other processed cooking oils are not nourishing for the brain either.

Brain-Defending Anti-Oxidant Foods
Read through the list of high antioxidant foods and find the foods you will more than likely enjoy regularly. Some food items have already been mentioned, but work as a dual purpose for the brain. Fit these foods on your grocery list but don't stop there. Return to the list and select foods that you won't eat every day but that you won't mind adding to your diet. Check out recipes on the internet that include those foods. Diversity is important because each of these foods furnishes their specific mixture of nourishing substances.

Vegetables: Red vegetables including beets, red onion and red cabbage, garlic, broccoli, kale, sweet potato, parsley and cilantro, red and green peppers, brussels sprouts, artichoke

Fruits: All berries, avocado, pomegranate, apples (especially dark-skinned apples), dark-skinned grapes, plums, prunes, citrus fruits, kiwi, pineapple

Seeds, Nuts and Beans: Broad beans, red beans, soybeans, black beans, peanuts, almonds, walnuts, hazelnuts, pecans, flax, sesame and sunflower seeds

Cereals: Oats, millet, barley

Seasonings: Cloves, cinnamon, oregano, rosemary, ginger, turmeric, basil, curry, sage

Attempt to incorporate as many of the foods mentioned in this section in your daily diet regime. These foods are exceptionally good for brain function.

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