The foods we eat have an enormous effect on our mood and brain function. By introducing specific nutrients into our diet we can improve memory, encourage clear thinking and alleviate stress and depression. Mind food’s that help us achieve natural beauty are rich in boron, iron and essential fatty acids and include foods such as seafood, spinach and whole grains The quality and type of food eaten can affect the brains chemical processes and consequently influence the way we feel. Below we look at the vitamins, minerals and foods that help feed the brain, encouraging clarity, memory and alertness.
Protein rich foods are linked to motivation; they contain amino acids that stimulate the brain, and encourage clear thinking. If work is stressful and demanding, try starting your day with a protein rich breakfast such as yogurt, cereal and omelette. This will help balance your blood sugar, keep you feeling fuller for longer and help with memory and concentration. Fish chicken, lean meats, pulses and vegetables are excellent sources of protein. Fish and shellfish actually contain an amino acid called tyrosine, used by the body to make the brain stimulating chemicals, noradrenalin and dopamine, which increase mental energy and alertness.
B group vitamins For optimum functioning the brain requires plenty of B group vitamins, including B3 (niacin) B5 (panthothenic acid) B6 and B12. A lack of B vitamins in a diet can dramatically affect mental processing, perception and memory and also cause mood swings and irritability. All B vitamins work closely together with each other, so a diet rich in foods such as apricots, avocados, bananas, oats eggs, root vegetables, pulses, nuts, seafood and brown rice will help to ensure you are getting a wide selection of B vitamins.
Minerals are important for healthy brain function. Zinc is needed for mental alertness and concentration. Good sources of zinc are pulses, wholegrain bread and cereals and fish. The trace element boron is needed in only tiny amounts, but is essential for mental alertness. Boron is found in fresh and dried fruits, green vegetables, walnuts, almonds and hazelnuts. A deficiency of iron may affect thinking in some people so it is important to ensure you are getting enough iron rich foods such as red meats, poultry, kidneys, green leafy vegetables, wholegrain and enriched cereals.
The relationship between food and our mood is important. A well balanced nutritious diet that includes slow energy releasing foods, such as oats and unrefined whole grains and some protein foods, such as fish, beans, eggs, cheese, nuts or seeds, every day, helps smooth the negative effects of fluctuating blood sugar levels, which include irritability, poor concentration, fatigue, depression and food cravings. Essential fatty acids, particularly the omega-3 type found in oil-rich fish, such as mackerel and sardines, linseeds, hemp seeds and their oils are all contributory factors to mood and vital for the formation and healthy functioning of the brain.