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Boost your brain health with these items
Posted date: 06-May-2020

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We’re all staying home during the circuit breaker and some of us have turned into masterchefs during this period. While you’re at home whipping up dishes after dishes, don’t forget to always include foods that are beneficial to you!

 

In here, we list 8 items that can help to boost your brain health, keep you healthy and help you work better at home!

 

 

#1 FATTY FISH

 

 

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Fatty fishes are rich sources of Omega-3 fatty acids which helps to build brain and nerve cells, and is also essential for learning and memory. It also protects our brain from declining. About 60% of our brain is made of fat, and half of that is the omega-3.

 

#2 BLUEBERRIES

 

 

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Blueberries are sweet and nutritious and are believed to have one of the highest antioxidant levels among all common fruits and vegetables that acts against oxidative stress and inflammation.

 

They also prevent our brain from aging, neurodegenerative diseases, improves memory and communication between brain cells.

 

Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function

 

#3 BROCCOLI

 

 

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Broccoli is packed with powerful plant compounds, including antioxidants. It is also very high in vitamin K – a fat-soluble vitamin essential for forming sphingolipids, a type of fat that’s densely packed into brain cells. A few studies have linked a higher vitamin K intake to better memory in older adults.

 

Apart from vitamin K, broccoli contain compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against damage.

 

#4 DARK CHOCOLATE

 

 

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Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids – a group of antioxidant plant compounds, caffeine and antioxidants.

 

Flavonoids in chocolate gathers in the area of our brains that deal with learning and memory. According to researchers, it is believed that flavonoids may improve memory and help slow down age-related mental decline. In a study involving 900 over people, the ones who ate chocolate more frequently performed better in a series of mental tasks – some involving memory, than those who rarely ate it

 

According to another research, chocolate is also a mood booster. A study found that participants who ate chocolate experienced and increase in positive feelings, compared to participants who ate crackers. It is, however, still unclear whether that is caused by the compounds in the chocolate or simply the flavour that makes people happy.

 

#5 ORANGE 

 

 

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One medium orange is all you need to eat to get all the vitamin C you need in a day. It is important for you to take in Vitamin C as it is a powerful antioxidant that helps to fight off the free radicals that can damage brain cells, it supports brain health and is also essential in preventing mental decline and Alzheimer’s disease.

 

You can also get good amounts of vitamin C from guava, kiwi, tomatoes and strawberries.

 

#6 COFFEE

 

 

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If you’re someone who kicks start your every day with a cup of coffee, you’ll be glad to hear that it’s good for you.

 

There are two main components in coffee — caffeine and antioxidants, the help your brain.

 

Something that we all know is that caffeine helps increase alertness, improves your mood and sharpens your concentration.

 

Drinking coffee is also linked to a reduced risk of neurological diseases such as Parkinson’s and Alzheimer’s disease, this is believed to be partly due to the high concentration of antioxidants in coffee.

 

#7 GREEN TEA

 

 

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Similar to coffee, the caffeine in green tea boosts brain function, it has been found to improve alertness, performance, memory and focus.

 

On top of that, green tea also has other components that make it a brain-healthy beverage.

 

One of them is L-theanine, an amino acid that helps reduce anxiety and makes you feel more relaxed by crossing the blood-brain barrier and increasing the activity of the neurotransmitter GABA. It also increases the frequency of alpha waves in the brain, which helps you relax without making you feel tired.

 

Green tea is also rich in polyphenols and antioxidants that is believed to protect the brain from mental decline and reduce the risk of Parkinson’s and Alzheimer’s disease.

 

#8 BROWN RICE

 

 

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The powerhouses of the cells in our bodies are called Mitochondria. They act like a digestive system, which takes in nutrients, breaks them down and creates energy rich molecules for the cells in our body and brain.

 

Depending on the kind of carbohydrate we choose to take in, other micro-nutrients are also provided along with the carbohydrate of choice.

 

Complex carbohydrates such as brown rice is essential as they allow the brain and body to be nourished evenly for a long period of time. When properly prepared and consumed daily, Brown rice provides an even level of energy and nourishment that prevents and alleviates hypoglycaemia, thus preventing further damage to our brain and the other organs.

 

Above that, Brown Rice also contains many antioxidants to prevent free radical damage.

 

Time to kick start a healthy diet with these food items!