10 Superfoods for the Brain According to Experts
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Diets may come and go, but the search for healthier foods continues. Some preach the importance of protein and meat in their meals. Others swear by living on vegan or pescetarian diets. You might even know people who only get by with fruits and water.
However, the most recent trend in health and fitness is using “superfoods.” These nutrient-rich options are famous for providing the most benefits with minimal issues. For example, companies market superfoods as the healthiest options due to their low-calorie content and multiple vitamins. If these options work, how can they help you at work? Here’s what you need about the benefits for these superfoods for the brain.
What is a superfood?
There isn’t a specific label or category for what “superfoods” are. Many healthy snacks and meals exist in the market and fit the billing. To keep it simple, registered dietitian Beth Czerwony explained in an article by Cleveland Clinic about what she considers “superfoods” According to her, these foods are immunity-boosting, low-calorie foods that offer multiple health benefits. Studies on superfoods have connected them to reduced risks for arthritis, Parkinson’s, and other illnesses.
One important thing to remember is that while these foods are healthy, they must still fit into a proper diet plan. Dietitian Penny Kris-Etherton explained to MedicalNewsToday that these foods aren’t effective if eaten once or twice per meal. An effective nutritional program is still necessary for weight loss and improved health. However, these superfoods add more benefits and can reduce the chance of significant illnesses or diseases. In other words, superfoods for the brain can promote your health; however, they need to be in an equally healthy diet plan to take full effect.
Why do superfoods for the brain help us?
Now that you understand superfoods, it’s essential to know how they can help us. Here are the benefits that superfoods can give you when consumed.
They can boost your immune system.
The reason why superfoods are so popular is their health benefits. These healthy treats can stave off hormones and cholesterol linked to medical problems. According to Dr. Czerwony, superfoods carry up to six types of nutrients, all of which contribute to better health:
- Antioxidants – can lower the risk of heart disease and cancer
- Minerals – can include iron, potassium, and other nutrients that enhance body function and performance.
- Vitamins – organic compounds that provide more direct aid than supplements.
- Fiber – can decrease cholesterol and manage glucose levels in Type 2 diabetes.
- Flavonoids – previously known as vitamin P- carry anti-inflammatory and anti-carcinogenic properties.
- Healthy fats – also known as monounsaturated and polyunsaturated fats; can lower cholesterol and reduce the risk of heart disease and stroke.
They are versatile in meals.
You can make superfoods for the brain in a variety of ways, including baking. Berries are known for their natural sugar and vitamin C content. They have been served as individual snacks, yogurt toppings, and blended smoothie drinks
They make you feel satisfied with less food.
A key element of superfoods is that they help you fill up. You can eat multiple berries, nuts, and seeds without adding too many calories. More importantly, you’ll satisfy your cravings and feel satisfied before you overeat. With superfoods, you can satiate the palate and avoid going over recommended amounts.
Superfoods are much safer than chocolate bars and candies, where one bite can be 80% of your daily sugar intake
What are the superfoods that experts recommend?
Now that you know how these treats can keep your body safe and healthy, it’s time to expand your grocery list. Here are ten valuable superfoods for the brain that experts recommend for work.
1. Coffee
A classic treat for any busybody, a cup of black coffee can give you the right amount of energy for the day. This drink is rich in caffeine, which helps you stay awake and alert. Furthermore, coffee carries a lot of antioxidants, which help your body handle glucose and prevent cancer. Just remember to stick to the pure stuff or an americano, as lattes and frappuccinos can carry much more sugar than you need.
Alternatively, consider tea if you want a milder and more natural alternative. It offers only 30mg of caffeine, compared to the 200mg in coffee. In other words, you won’t get a higher surge of energy that could tire you out faster.
2. Avocado
Avocados are one of the most versatile superfoods for the brain on the market today. You can eat them in slices, added to toast, and mixed with your favorite salads and sandwiches. What makes an avocado so special is that it is chock-full of nutrients. For example, it provides potassium as an electrolyte to improve mineral absorption and energy. It’s also known for aiding astrocytes, which are brain cells that help you process information.
3. Sunflower seeds
If you ever feel sleepy and don’t want coffee, the next best thing is a handful of sunflower seeds. They are rich in tryptophan, an amino acid that can quickly turn into a brain chemical known as serotonin. This chemical helps regulate feelings of joy and energy, which is why eating sunflower seeds can give you a much-needed boost. You can take the seeds or mix them with granola and berries for a nice cereal mix.
4. Spinach
If you ever feel sleepy and don’t want coffee, the next best thing is a handful of sunflower seeds. They are rich in tryptophan, an amino acid that can quickly turn into a brain chemical known as serotonin. This chemical helps regulate feelings of joy and energy, which is why eating sunflower seeds can give you a much-needed boost. You can take the seeds or mix them with granola and berries for a nice cereal mix.
5. Yogurt
High on protein and a healthier alternative to ice cream, yogurt is known for carrying a lot of tyrosine. It’s an amino acid that handles noradrenaline, which affects your mood. A good chunk of yogurt could help you mellow out whenever you feel frustrated or upset. Furthermore, it also provides you with vitamin B-12, which can boost your metabolism.
6. Almonds
Almonds are known around the world as one of the best superfoods for the brain. These nuts carry a lot of healthy fats that slow down your body’s absorption of carbs. This allows your blood sugar to remain steady during the day, giving you more energy overall. You can eat almonds as they are or mix them with yogurt and as part of a salad.
7. Kale
Kale carries a lot of the same benefits that spinach has. It’s full of vitamins and fiber to keep your mind sharp and your stomach full. Unlike its cousin, however, kale carries more vitamin C and K, which aid the body in building bones and repairing damaged tissue. In addition, one serving of kale can give you over 1000% of vitamin K, which also helps in preventing mental decline.
8. Tuna
As a seafood item, tuna might seem a little expensive for your tastes. However, it’s packed with a lot of protein, which makes your body feel full for longer. Tuna is also rich in vitamin B6; this vitamin is linked to motivation and can help increase attention and concentration. Furthermore, you’ll get a lot of omega-3 fatty acids, which are known to improve memory retention and feelings of happiness.
9. Eggs
When it comes to building muscle and staying in shape, many people focus on the white part of the egg. It’s useful for protein and lets you avoid the supposedly fatty yolk. However, the yolk of an egg contains multiple vitamins, including choline. Studies on choline have linked the vitamin to better reaction time and memory. It also helps you feel less fatigue over time. Try boiling an egg to get a full stomach and all the benefits of the yolk and egg white.
10. Dark chocolate
Studies on dark chocolate reveal that it contains flavonoids, a particular type of antioxidant. Taking bites of dark chocolate boosts your immune system and lowers the risk of heart disease. Dark chocolate is better because it carries a lot of natural cacao powder compared to its sugar-heavy cousins. Eating dark chocolate makes you feel full and satisfy your sweet cravings without going beyond your daily intake.
In summary
Superfoods have become a popular trend in everyday life and the working world. They offer many health benefits, from multivitamins to nutrients, while costing little in a calorie count. Different superfood options include coffee, spinach, almonds, and eggs. You must take time to buy these foods for your daily diet, either as snacks or meals. That way, you can enjoy the healthy aspects of superfoods and reduce unwanted carbs and chemicals.
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- Chatzky, J. (2020, March 25). 18 Foods to Increase Your Productivity While Working From Home. Eat This Not That.
- Cleveland Clinic. (2021, November 10). What Is a Superfood, Anyway?
- Lakna, B. (2018, December 5). What is the Difference Between Kale and Spinach. Pediaa.Com.
- Levy, S. (2018, October 20). Are Superfoods Really Good for You or Just Marketing Hype? Healthline.
- Marano, H. E. (2016, June 9). What Is Good Brain Food? Psychology Today.
- Reale, A. Accessed July 27, 2022. 7 Nutrients and Foods That Help Boost Productivity. FlexJobs.
- Taylor, A. B. (2020, December 9). 11 Superfoods to Boost Productivity at Work. Kiplinger.
- The Nutrition Source. (2019, July 2). Vitamin K. Harvard T.H. Chan School of Public Health.
- Ware, M. (2019, January 7). What are superfoods and why should you eat them? Medical News Today.
- Zelman, K. M. (2022, March 15). The Benefits of Vitamin C. WebMD.
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