TOP SIX BRAIN BOOSTER -SUPERFOOD FOR STUDENTS

 TOP 6 BRAIN BOOSTER -

SUPERFOOD FOR STUDENTS      

mind your food, food  affects your intelligence

 All over India exams are approaching .students are preparing for home exams board exams as well as for competitive exams too. Exam time is very crucial for the students as well as important too. This is the time to make their career.    

Whatever you study and however you study it does matter but what you eat  during your preparations and  in between your study hours also make a big difference in achieving good grades

Some of you may complain that how hard they do study but still, they're unable to
focus or retaining the memory and failed to understand the reason, The main reason could be your poor diet.

The human brain is like a CPU of the human nervous system. It receives input from the sensory receptors and sends Output or commands to the muscles what to function and how to function. Brain needs energy

During exams, the brain tries to collect and memorize a lot of information. so its become more important to check our overall health and keep our brain more nourished and healthy. Staying healthy ensures you excel in academics and achieve your educational goals.

Like an expensive car, our brain also works best when it gets premium fuel, Eating high-quality food that contains all essential minerals and vitamins nourishes and protects our brain. According to a  study, there is a direct link between a healthy diet and a high brain IQ.

The human brain is like a CPU of the human nervous system. It receives input from the sensory receptors and sends Output or commands to the muscles what to function and how to function. The brain needs energy. It almost uses one-fifth of all the blood pumped by the heart. What you eat or drink plays an important role in brain functioning or keeps it working properly.    

what is a superfood?   

If we simply define it, a superfood is a food that offers a rich amount of desirable nutrients  to maintain a healthy diet and considered beneficial to a person's health                                                                               

Here are 10 superfoods or brain boosters that help to boost  your brain and retain your memory 

1. BERRIES:

Berries including blueberries, strawberries, and blackberries are rich in a variety of compounds that can help to promote academic performance and protect the health of your brain.

Berries are high in compounds called anthocyanins that are believed to improve our mental performance by increasing blood flow to our brain, improve signaling pathways, promote nerve cell production involve in process of learning and memory. A number of the study say that berry intake affects positively our brain function. 

Add berries to your breakfast cereal or a cup of

 berries in your smoothie can benefit you a lot.

2. Eggs

 Undoubtedly eggs have multiple benefits. eggs are nutrient-rich that's why eggs are called an original superfood. Eggs are a rich source of several nutrients that boost our brain. Eggs provide high rich protein,11 vitamins, and minerals including vitamin  B12, B6, folate, choline, omega-3 fatty acid, and antioxidants.

                  Eggs boost brain power and improve your mood 

just one boiled egg complete:

40%  of vitamin D of your daily requirement

25% of   folate   of your daily requirement

20% of selenium of  your daily requirement

12% of  vitamin B12 of your daily requirement

10% of protein of your daily requirement

eggs also a rich source of vitamin A vitamin e as well as iron iodine and phosphorus which improve brain functioning as well as regulate mood. Eggs maintain weight. lower chances of cancer and improve eye health and strengthen your bones too.  

3. Nuts and Seeds 

Eating nuts and seeds are good for the brain as they are a plant-based source of protein and healthy fats. These food are antioxidants and contain omega 3 fatty acids which improve brain functions

Nuts and seeds like walnuts, raisins, almonds, peanuts, flax seeds sunflower seeds, and pumpkin seeds are good sources of protein, fibers, vitamins and minerals, and healthy fats. Nuts and seeds regulate body weight and help burn energy.

Nuts and seeds are the best substitutes for meat fish and eggs for the vegetarian or vegans as they provide protein, fat, iron, and zinc. you can add a handful of raw or roasted nuts and seeds as an evening snack rather than having biscuits or a piece of cake with your cup of tea. A handful of nuts & seeds ensure adequate protein for your daily need. 

Researches say that nuts and seeds benefit the brain by improving cognition memory recall and rest, Moreover eating them regularly strengthens brainwave frequency which is associated with cognition, learning, retaining memory, and other key brain functions.

Pumpkin seeds contain powerful antioxidants which require to protect the body and brain from free radical damage. Trusted Source

They’re also an excellent source of magnesium, iron, zinc, and copper

Most nutrient nuts: 

 PEANUTS     100 grams  peanut contains:

• protein: 25.80 g
• fat: 49.24 g
• carbohydrate

S 100 grams of Almonds contains:

• protein: 21.15 g
• fat: 49.93 g
• carbohydrate: 21.55 g
• fiber: 12.50 g
• sugar: 4.35 g
• phosphorous: 481 mg
• potassium: 733 mg
• vitamin E: 25.63 mg

  

• 

nuts can be added to the diet as nut milk, nut butter, or simply sprinkle on your salad

WALNUTS  100 grams of Walnuts contains:

• protein: 15.23 g
• fat: 65.21 g
• carbohydrate: 13.71 g
• fiber: 6.7 g
• sugar: 2.61 g
• calcium: 98 mg
• iron: 2.91 mg
• magnesium: 158 mg
• phosphorous: 346 mg
• potassium: 441 mg               

 4. Dark Chocolate and cocoa  

  

   Everyone loves chocolates. Here you get another reason to grab them but only a dark one.  study says eating chocolate with a higher concentration of cocoa can reduce your stress levels. Apart from this, It also rejuvenates your memory and immune system. consuming chocolate boosts your moods and improves your health.

Chocolates relieve stress.

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Cocoa is a powerful antioxidant full of anti-inflammatory properties. The study says cocoa aids your brain and your heart. Eating chocolates elevates one's mood and makes one feel happy. Add to this eating chocolate also helps reduce pain and minimize the negative thoughts that come with stress. Actually eating chocolates makes you smarter and protects your heart.

                 

veggies help you to eat less and keep your stomach full for a long time

5. Green leafy vegetables

 

A healthy diet is incomplete without leafy green vegetables. leafy veggies are packed with vitamins, minerals, calcium, potassium, and fibers but contain low calories. veggies offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure, and mental decline.

Leafy vegetables can be incorporated into any kind of meal in diverse ways and luckily found year-round. make sure to include a lot of veggies in your diet.

 Here are some  superfood in  leafy veggies 

 spinach        

one of the popular leafy green vegetables is spinach which can easily add to your meal in form of soup, smoothies, sauces, and salads It contains vitamin A vitamin k  manganese. It is packed with folate which is a key factor in red blood cell  production

Cabbage

cabbage comes in green purple and white color. It has numerous health benefits. It improves digestion, support the immune system, It has cancer-protective properties  and additional health benefits

Broccoli

 Broccoli is also one of the top superfoods in veggies as it is loaded with fiber and protein and contains iron, potassium, calcium, selenium, magnesium, and vitamins A B C E K, and folic.

 

6. fish

   If we talk about superfood for nonvegetarian the fatty fish like salmon trout sardines comes top of the list. these ars rich sources of Omega 3.

Omega 3 is fat used by the brain to build a brain to make brain nerve cells which help to build memory and learning.

  

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