A healthy brain includes eating complex carbohydrates to provide a steady supply of energy which lowers the incidence of brain fog. Brain fog creates a feeling of confusion and irritability for an individual so it is a good idea to refrain from simple sugars found in white bread and cookies. Replace with fruits which provide natural sugars and fiber. For instance, breakfast can be a bowl of bran cereal with 1/2 cup of blackberries.
For lunch or dinner, enjoy a salad with a 1/4 cup of cherries to keep the energy level for school or work-related presentations. Also, a small orange is approximately 60 calories and may be enjoyed as a late afternoon or evening snack.
Research shows that brain cells change with age so eating dietary antioxidants can help minimize the free radicals that may cause cell damage. Some common antioxidants fruits and vegetables are blueberries, blackberries, broccoli, and red bell peppers.
For example, prepare a cup of parfait (a layered dessert) with blackberries at the bottom of a medium glass. Add low-fat yogurt for the second layer then add blueberries for the third. Repeat all 3 layers until you fill the glass and sprinkle with a teaspoon of protein powder for a snack that’s under 200 calories and great for healthier brain nutrition.
Fats and Nuts
Fat is needed for brain development so it should be included as part of diet and nutrition. Avocados are a monounsaturated fat which contributes to healthy brain flow, which helps maintain a healthy brain. Avocados are high in calories so the best way to add to a daily diet is in a salad. For instance, add a 1/4 cup of avocados to a turkey salad prepared with bell peppers and onions.
Nuts such as Brazil nuts, hazelnuts, and peanuts are good sources of vitamin E which can help with brain development so enjoy with a bowl of low-fat vanilla ice cream or as a side dish equal to a 1/4 cup.
A cup of tea can enhance focus and memory. It is advisable to refrain from bottled or powdered teas since there has been limited research for brain development and opt for a freshly brewed cup. Try a cup with a hint of lemon or lime during brunch or as a late afternoon treat.