Your brain depends on you to operate at full capacity. Establishing some brain food habits can be very helpful for your brain health. Even if we know that the world of nutrition is very complex, we put together a little list of everyday foods good for your mental performance and your mood:
Optimal mental performance starts with a good breakfast! Being high in fibre, oats are an excellent food because they provide regular supply of glucose, which means they are not giving your brain only an instant pick-me-up, but they supply your brain with steady energy throughout the morning. Remember that glucose is the brain fuel and it’s important to not take your brain on a sugar rollercoaster ride!
As a general rule, the coarser the oats, the better. Highly refined porridge has a much higher glycemic index, which defeats the purpose.
Eggs are another perfect ingredient for your breakfast! A high-protein start will supply your brain with a steady release of energy throughout the morning.
Eggs also provide choline, which has been shown to contribute to increased neuroplasticity. This means the brain will be able to make new neurone connections easier.
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- FISH OIL OR SEED OIL
Your brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids. Therefore, Omega-3s are essential for normal brain function. A couple portions of fatty fish per week fuel the brain in healthy fatty acids. If you don’t eat 1-2 servings of fish per week, fish oil supplements can help you get enough Omega-3s.
- APPLE SKIN
Apple are a good source of catechins, an antioxidant particularly beneficial to clearing oxidative stress from the brain. The catechins are mostly in apple skin, so you’ll miss out a lot of their action if you peel the fruit. Remember to source organic and local apples to avoid pesticides and wax.
- GUT-HEALING FOODS
Gut is also known as “the second brain” and there is a close connection between gut health and our well-being. Bone broth is a good addition to your daily routine if you want to feed your gut microbiota well! In fact, bone broth has high levels of gut-healing collagen, and it’s filled with vitamins, amino acids, glycine and magnesium. Try drinking some as a nourishing brew or adding it to your cooking for a boost of gut healthy nutrients.
Foods like kimchi and kefir are also a great source of probiotics, which can make the difference when it comes to establishing a healthy gut flora. And if you need an extra probiotics boost, take a look at our supplements.
Want to know more about gut health? Discover our ten tips to keep your gut happy!
- LEAFY GREENS
All leafy green vegetables are full of health benefits. They are rich in fibre, that will aid regular release of glucose into the brain, but they are also high in vitamins, such as Vitamin A, C and K – good for your brain. And remember: the key is the variety! Try to eat different leafy greens during your week.