Morning, Noon, and Night Diet for Brain Health, Focus and Concentration
I noticed something this weekend that scared me.
I found myself struggling to remember names of places, and some people. It felt like the name I was looking for was within grasp but I just couldn't quite get it! Immediately I thought of my grandfather. He developed Dementia at age 70. He lived to be 97 years old, but by then his short-term memory was almost gone. I also thought of my Dad who is now 87 and still sharp as a tack. I decided right then and there that I was going to create a diet for my brain health, focus and concentration. I started it today and I thought I would share it with you. ( I can tell you ... I already feel a significant difference. SERIOUSLY!!)
It is important to eat breakfast. Period. Just coffee and orange juice with a pastry are not enough nor does it help with your brain health. In the morning include these in your breakfast:
Boiled Egg - the egg has choline in it which is a powerful nutrient found in the vitamin B group. Choline has been linked to stronger performance when it comes to visual memory and verbal ability. Studies have shown that older adults with choline in their diet have less of a chance of developing dementia.
Blueberries - adding blueberries to your yogurt, smoothie, or oatmeal. Blueberries are not only an excellent antioxidant but boost concentration and memory for up to five hours! Blueberries also have many other antioxidants that also can boost your focus, protect against cancer, and dementia
Green Tea - not only does green tea have caffeine that will give you that pick me up, the antioxidants in green tea L-Theanine. While caffeine helps you to get alert, L-Theanine helps to increase the release of caffeine. As a result, you will have a better ability to focus, and improvement in accuracy.
Wheat Bran Cereal - Wheat bran contains zinc. A very important mineral that improves brain function. Zinc also can help with memory and cognitive stability. Oysters, liver, beef, beans, chickpeas and poultry, nuts and seeds are also an excellent source of zinc.
Coffee - One cup of coffee in the morning is a great "wake up the brain" and the effect can last up to 6 hours. Coffee stimulates the memory and enhances the ability to concentrate. The downside, of course, is all the stuff you might want to put in your coffee. Decrease or totally get rid of the sugar, the artificial creamers, and artificial sweeteners. If you can acquire a taste for black coffee the full health benefits of coffee will be more prevalent.
I love to have a nutritious and a large lunch. Large does not necessarily mean high in calorie content. In my case, large means a lunch that is "large" in nutrients. Make sure you include some of these ingredients for your lunch.
Avocado - Avocados enhance blood flow to all organs of the body including the brain. It is a great way to keep the brain operating on all cylinders. They are also high in Omega 3 which is a healthy fat that the brain needs to function well.
Dark Geen Leafy Vegetables - Full of antioxidants and carotenoids, these vegetables are excellent when it comes to enhancing your brain function. They are full of vitamin B and folic acid. Both folic acid and vitamin B enhance your overall brain health and function.
Water - Increasing your water especially in the afternoon is critical to brain function. The brain is 90% water and in the afternoon when we might feel a bit sluggish is a great time for water. Try to drink at least half of your body weight and you will be doing your brain, your whole body a great favor.
Try having a light dinner that is full of nutrients that will fuel your brain. Include some of these foods to keep your brain operating at optimum - even during the later evening hours.
Fatty Fish - Fatty fish are high in Omega 3 which helps with brain function and is essential for brain health. It is important to have adequate Omega 3 because it can also help with poor memory, mood swings, depression, and fatigue. Try having at least 3 times a week salmon, trout, mackerel, herring, sardines, and kipper. All are high in Omega 3.
Dark Chocolate - A bit of dark chocolate in the evening can go a long way to increase your alertness. While most dark chocolate is not very sweet ( the best has at least 85% cocoa) it contains magnesium which can help to reduce the impact of stress, give you a better sense of well being, and help to release those feel-good hormones. Dark chocolate is high in calories and you only need just a small piece to increase your clarity and focus.
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