Remember when you were told to "finish your green beans" or to "eat all of your spinach"? So you tried to use salt, catsup or just holding your breath to get it all down. After all, no dessert until you obeyed.
Next would come the "why" question. Why do I have to eat the stuff that doesn't taste good? The answer: Because it is good for you. A balanced diet is what makes you healthy and do well in school.
You may not have bought into this explanation right away, but even your teacher at school would preach about diet and food groups. They would explain how you were supposed to eat from each group to be healthy in mind and body.
The main idea that you were learning? Your body needs a variety of nutrients in your diet. Different parts of your body require a particular type of vitamin to fulfill its role in your overall health.
A healthy body goes beyond muscles, reflexes and strength. Your diet will influence how you feel, your attitude and state of mind. So what types of food do you need to fill this need?
We rely on our brain in many ways. One basic, but very important brain function is our mood. How we feel. Certain foods can provide a boost to our frame of mind, our ability to concentrate and to focus. Before we can carry out a task, we must have the desire to put out some effort to get it done.
Certain deficiencies within the brain will create conditions that suppress the delicate balance of brain cell communication. This imbalance can result in mood disorders such as depression, anxiety, sluggish energy levels and a lack of ability to focus or concentrate. Studies have shown that certain types of food and nutrients can improve this chemical imbalance. This is commonly called the Food-Mood connection.
Seafood such as salmon, tuna and mackerel are high in omega-3 fatty acids.
This is a great brain food choice that can improve and lift your mood. In fact, the two main omega-3 acids (DHA and EPA) are essential elements for brain cell communication and interaction. Our body is not very good at manufacturing these acids. To avoid our brain from becoming undersupplied with these compounds, we must supplement our diet with a recommended two servings each week.
Another product harvested from the sea is Antarctic Krill (known as a marine lecithin). These tiny creatures are very high in the omega-3 acids. Krill oil, an extract prepared from Krill, is an excellent brain food supplement to boost concentration and focus.
Other sources of omega-3 fatty acid is the alpha-linolenic acid (ALA), contained in non-animal foods such as walnuts, spinach, soybean oil and flaxseeds. These foods also have a high content of folic acid, which is an essential ingredient for the body to produce DNA and RNA. These foods will also assist in keeping your arteries clear and boosting serotonin levels. Serotonin is a neurotransmitter that controls sleep, depression, memory, and other neurological processes.
The following list points out other notable brain foods having the vitamin properties for boosting concentration and focus. Each one has its own special qualities for health and taste. It is not common for someone to like them all.
Asparagus - These green sprouts are a food naturally rich in thiamine. This brain vitamin is most commonly taken to boost energy. It lowers blood pressure and promotes better nerve communication. Many people take this supplement as a natural energy enhancer and mood lifter.
Berries - Berries are rich in antioxidants known to protect your brain cells from oxidation and free radical damage. Plant derived compounds known as Phytochemicals are extracted from berries and fruits that belong to a food group known as the flavonoid family. Wild blueberries and Acai berries are leaders in this group with the highest amounts of flavonoid antioxidants.
Green Tea - This tea contains a unique type of amino acid called L-Theanine. Says celebrity nutritionist J J Virgin. "Studies show Theanine improves mental alertness and focus. If you need that afternoon pick me up, green tea is your ticket." Research confirms that Theanine has the potential ability to reduce mental and physical stress while also creating a boost in mood and alpha brainwave activity.
Avocados - This fruit provides much the same qualities as blueberries in boosting brain health. In addition, avocados are rich in monounsaturated fat (the good kind of fat) and vitamin E, which contributes to lower blood pressure and healthy blood flow.
Dark Chocolate - "Dark chocolate boosts serotonin and endorphin levels, which are associated with greater concentration," says Natalie Stephens, clinical dietician at The Ohio State University Wexner Medical Center. "It's also a source of antioxidants, vitamins, and minerals, such as potassium, copper and magnesium, which can work with a healthy diet to control blood pressure. It's also lower in fat and sugar than milk or white chocolate, which is better for diabetics and really anyone interested in cutting back on sugar intake." However, do not overdo it; Experts say one square of dark chocolate during the afternoon slump should be sufficient.
Bananas - This fruit will provide an immediate boost of energy from three natural sugars: sucrose, fructose and glucose. Bananas contain Tryptophan a form of protein that is converted by the body into serotonin. This in turn is needed by the brain for many important functions, including mood, concentration and focus. Bananas are also rich in potassium, an important mineral vital to maintain your brain, nerves, and heart in topnotch condition.
Beets - This dark red root may be the latest food discovered to promote better memory, focused concentration and overall brain health. Beets contain nitrates that can dilate blood vessels and increase blood flow required to supply oxygen to the brain, which will improve mental performance. Eat with salads, steam them, or add to juices for best brain health.
Simply eating from a diet that contains all of the essential foods is not enough to maintain a healthy mind and body. Physical exercise and social interaction activities are critical and required to achieve a balanced quality of life.
Invest some time to take inventory of your feelings, from both mind and body.
There may be areas of your psyche that just aren't being fulfilled. You might need an extra boost from some brain food supplements, beyond the food in your diet. Reach out to family, friends and qualified professionals for advice and support
Joe Moyers is a retired Computer Project Manager. Much of his attention goes to a daughter and two lively grandsons. Born in the first line of Baby Boomers,he likes to write about issues and interests of this aging population wave. http://ift.tt/1NbaeJy
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