BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN - LIVE HEALTHY

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April 30, 2020

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN

Were you aware that your mind consumes one-third of your total energy? So… provide what your mind desires! Listed below are the best five nutritional health supplements for increasing brain health that lots of research suggest.


They're natural supplements… exactly what your mind needs to work at its peak performance…. And possibly expand your mental capacity.



BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


Top 5 supplements for increasing Brainpower

Omega-3

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


Omega-3 fat contains tons of EPA and DHA. The brain contains brain cells, nerve fibres, arteries, and arterioles. But the most portion of the brain is fat. Nearly 60 % of that is omega-3 DHA. 

DHA(Docosahexaenoic acid) is a long-chain omega-3 fatty acid which is important for brain development. EPA(Eicosapentaenoic acid) is fantastic for the ligaments and joints of the human body. Fish oil is a great source of Omega-3 fatty acid.


Advantages of omega-3


  • It can help accelerate recovery time that's beneficial for after studying and after exercising to help speed up muscle recovery.
  • It may help calm the mind and improve concentration and focus.
  • Omega-3 helps to improve memory power.
  • A dose minimum of 1 g of DHA or omega-3 every day is recommended.

Phosphatidylserine


Phosphatidylserine includes a role in the body. It's a component of the structure of the cell. It is key in the maintenance of nerve cell functions, especially in the brain.

Advantages


  • It might help prevent memory decrease and rejuvenate it instead.
  • It enriches cell to cell communication in the nerve cells and due to that, it raises learning capability.
  • When it comes to the recommended dose it is only 100 mg every day

Ginkgo biloba

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN

Ginkgo biloba is an ancient plant extract was used for centuries in China medication. This plant includes two very powerful antioxidants they are known as terpenoids and flavonoids.

Advantages


  • It helps boost blood circulation to the brain.
  • Ginkgo biloba increases energy metabolism.
  • Ginkgo biloba enhances memory
  • It helps prevent memory decline due to age.
  • The recommended dose for this is 120 mg daily.

Co-enzyme Q10


This really is a chemical within the mitochondria of each cell in the human body. Your body requires this antioxidant for the mind and heart to work properly.

Advantages


  • So when you're feeling mentally tired, with the assistance of this nutritional supplement you should observe an increase in physical and mental energy.
  • It is not suggested to take a high dose of coenzyme Q10. It is recommended to take 30 mg or more daily.

Alpha-lipoic acid


This supplement is a super antioxidant. It may help protect cells from free radicals that cause brain disorders. It will help regenerate another brain protector too.

In addition, it will help to control insulin levels and blood glucose for your own brain and human body wellness. It may diminish the beginning of the decline in case you've lost this, and it can restore a memory.

Various studies have proven the dosage is 100 mg daily. All these nutrients are natural, it doesn't have any side effects.


10 Best food to boost brain power and improve memory


How you eat can affect your body, but what you put in your mouth also affects your mood, your brain’s energy, your memory, and even your ability to handle stress, complex problems, or simple daily tasks! 

Though the weight of the brain is only 2% of your body weight, it consumes 20% of the calories you eat. And the more nutrients you eat, the sharper your brain works. So, to maintain your brain health, eat the following foods liberally!

Legumes

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


Legumes are an excellent source of complex carbohydrates! These complex carbohydrates are also mixed with fibre that slow down absorption, providing a steady supply of glucose to the brain without the risks of sugar spikes associated with many other sugar sources. Legumes are also rich in folate — a B vitamin critical to brain function!

Mint

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


Mint is a good source of vitamin A and vitamin C. Vitamin A can help boost learning skills and increase brain plasticity, while vitamin C is said to protect against cognitive decline.
Studies have shown, even the scent of mint affects brain functioning by boosting alertness and memory. It also helps improve basic clerical skills, such as typing and memorization.

Broccoli

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


Broccoli is not only a superfood for the whole body, but it’s also one of the best foods to boost brain power and improve your memory! It’s rich in calcium, vitamin C, B vitamins, beta-carotene, iron, fibre, and vitamin K. 

These nutrients protect against free radicals, they maintain proper blood circulation and remove heavy metals that can damage the brain. Broccoli’s potassium content helps the nervous system, which in turn helps the brain. 

A study published suggests that broccoli can help contribute to the brain healing itself in the event of an injury! That’s pretty powerful stuff for a vegetable, and it’s not just limited to broccoli, but extends to the cruciferous vegetable family, including cauliflower and Brussels sprouts.

Beets
BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN

One of the simplest ways to increase brain power naturally is to include more beets in your diet. They’re high in nitrates, which help increase blood flow in parts of the brain related to executive functioning. 

Beets also contain lots of vitamin B9, which can aid cognitive functioning and delay dementia. In addition, beets are rich in carotenoids, which can help boost brain functioning and stave off depression.

Seeds

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN

Sunflower seeds and pumpkin seeds especially are very beneficial for the brain. They contain a rich mix of protein, omega fatty acids, and B vitamins. These seeds also contain tryptophan, which the brain converts into serotonin to boost mood and combat depression.


Eating a handful of seeds daily will also provide your daily recommended amount of zinc, which can help enhance memory and thinking skills! Soaked and sprouted seeds are even healthier!

Nuts

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN

Especially walnuts and almonds, they are some of the best brain-boosting foods on the planet, and they’re extremely good for the nervous system too. 

Nuts are a great source of omega 3 and omega 6 fatty acids, vitamin B6 and vitamin E, which has been shown to improve brain power and prevent many forms of dementia by protecting the brain from free radicals.


Though it is worth noting, nuts contain some anti-nutrients - such as phytic acid, so it’s much healthier if you soak them overnight before you eat them.

Quinoa

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


Quinoa is an excellent source of complex carbohydrates and fibre to balance blood sugar while providing the essential glucose the brain craves. It is also a good source of iron which helps keep the blood oxygenated, while B vitamins balance mood and protect blood vessels.
It is also gluten-free for those with sensitivities to this protein. But, like most seeds, grains, and nuts, quinoa should be soaked overnight before cooking.

Avocado

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


Good quality fats are extremely important to make your brain healthy, and avocados are a really good source of mono-unsaturated fats, omega 3, and omega 6 fatty acids. 

These increase blood flow to the brain, lower cholesterol, and aid in the absorption of antioxidants. Avocados also come with many antioxidants of their own, including vitamin E, which protect the body and the brain from free radical damage. 

They’re also a good source of potassium and vitamin K—both protect the brain from the risk of stroke.

Blueberries

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


These berries are antioxidant powerhouses, protecting the brain from oxidative damage and stress that lead to premature ageing, Alzheimer’s, and dementia. 

The flavonoids in blueberries also improve the communication between neurons, which leads to improved memory, learning, and improved cognitive functions - including reasoning, decision making, verbal comprehension, and numerical ability.

Coconut Oil

BRAIN SUPPLEMENTS: FOOD TO TRAIN YOUR BRAIN


Coconut oil contains medium-chain triglycerides that the body uses for energy, leaving glucose for the brain. It also seems to have a beneficial effect on blood pressure, blood sugar, and cholesterol. 

And anything that benefits the heart and circulation also benefits the brain! Coconut oil also acts as an anti-inflammatory and has been linked to the prevention of Alzheimer’s disease and dementia.

While there’s no single brain food that can completely protect against age-related disorders, paying attention to what you eat, gives you the best chances of getting all the nutrients you need for cognitive health. 

Eating a healthy, balanced dietary supplement that includes these 10 foods are brain boosters. It will help keep your memory, concentration and focus as sharp as can be.

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