Did you know that your brain makes up roughly 2% of your body weight but consumes 25% - a whopping quarter - of all the energy you take in in the form of food? It is mostly made up of fat and also contains lots of water, so in terms of nutrition, an adequate intake of fat (especially Omega 3 & 6 in the right proportions) and good hydration are vital.
Glucose is its preferred source of energy, so carbohydrates are your brain's friend. But apart from focusing on a wholegrain carbohydrate-rich diet, there are other things you can do with your nutrition that will support brain function and as a result, a balanced mood.
Bring in the Neuro 9! These are the top 9 foods that feed brain function, so without further delay, here are the favourite brain boosters:
Green leafy vegetables e.g. watercress, chard, spinach
Wholegrains e.g. oats, brown rice, whole wheat
Seeds e.g. chia, sunflower, pumpkin
Beans and legumes e.g. black beans, lentils
Berries especially blueberries
Nuts particularly walnuts, almonds
Cruciferous vegetables e.g. broccoli, cauliflower, bok choy, kale, cabbage, sprouts
Green tea, oolong tea & coffee (the latter in moderation)
Herbs & spices, particularly turmeric
If you include these foods on a regular basis into your meals, you cannot go wrong. Don't forget that all of these will have a different nutrient profile, so by including variety you will get the maximum benefit. No point in just eating kale all day - go for plant diversity!
And in one of the next posts I will talk more about the importance of fatty acids like Omega 3 and 6 and why exactly the balance of these is so important for our brain and overall health. But for now, enjoy boosting your brain and mood with the delicious foods listed.
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