Healthy eating habits are not just about putting up the menu at your dining table, but it involves how you prepare a healthy meal to boost your energy, enhance memory, and boost mental alertness and active minds thereby helping you to better cope with daily stresses.

Are you mentally, emotionally and physically prepared for the daily challenges and stresses you are confronted with day by day? Healthy eating habits are not just about putting up the menu at your dining table, but it involves how you prepare a healthy meal to boost your energy, enhance memory, boost mental alertness and active minds to help you better cope with daily stressors.

Lack of proper nutrition can undoubtedly lead to poor brain and cell metabolism performance. Serving a wide variety of foods that are palatable and colorful is thus becoming a top priority for your brain to stay active and focus. To have better performance either at school or at work, you will definitely need to ensure you have adequate and appropriate nutritional intake in your every day’s menu. I also emphasize here the importance of having breakfast every day so do not skip your breakfast.

Always Keep Yourself Well-hydrated

Keeping yourself well-hydrated is essential to help bolster concentration, and defray fatigue and weariness. Thus, you should always drink lots of water to keep your body hydrated. Avoid artificially-sweetened or soft drinks as they will quickly drain your energy and lower your attention levels.

Get Adequate Sleep

You should be encouraged adequate sleep during bedtime so that your brain can rest to its fullest. Children up to adolescent age needs at least 9 hours of sleep every night to perform better in their studies, but those aged 50 and above need at least 5-6 hours of sleep every night to help keep alert during the daytime. If you are facing problems sleeping, try changing your sleeping environment. You can help calm yourself 1-2 hours before bedtime by reading a book, taking a warm bath, staying away from any electrical appliance, keeping your room temperature down, and sleeping in a dimly lit room.

Refrain or Limit Sweets

Serving sweets or sweetened foods before the main meal is not recommended by most nutritionists. The main reason to limit sticky foods, sugar-rich foods and drinks intake is to reduce the risk of tooth decay. Further, sweet foods can lead to a temporal surge of activity accompanied by crashing lows.

You should always choose a good quality of natural nutrients that will help boost your brain cells. Whole grains for example, can provide a steady source of energy. Unlike burgers, chips, sausages, nuggets, or pastries which are loaded with very high fat content and should be avoided. So, make sure you make the appropriate food choices or prepare a healthy packed lunch for work or for your children to bring to school. In reality, a healthy meal contributes to the day’s nutritional intake that is most required by your body and brain as well.

Do Not Skip Breakfast

You should never skip breakfast just for the sake of lack of time as studies show that breakfast is the most important meal of the day that everyone should not miss. Also, the nourishment from a healthy breakfast aids in speeding up your body’s metabolism while giving your cognitive functions a tremendous boost. Regarding this matter, a study published in the American Journal of Clinical Nutrition stated that skipping breakfast can impede proper cognition, and hinder learning ability as well as academic performance among children.

Exercise Regularly

Consistent and regular physical activities will assist you better in coping with daily stresses. Those who engage in physical activities are found to be more alert and have a better disposition that those who do not engage in sports. Regular exercise  helps you get through the stressful times in your daily lives better.

Seven Essential Nutrients for Boosting Brain

Here are seven essential nutrients you should have in your daily diet:

Iodine-rich foods: Iodine-rich foods are important to add into your daily menu as it helps boost active minds and focused concentration. Furthermore, these foods also help prevent mental retardation among children. Seaweed, red coralline seaweed, wakame, kombu are great sources of iodine.

Omega-3 fatty acids: Omega-3 fatty acids are healthy fats found primarily in flaxseed. Even though it is also found in a variety of cold-water fatty fish, it is recommended to serve it 1-2 times a week since it is known to have contaminated with a high content of heavy chemical and mercury. There is always good to look for plant-based source that contains omega-3 fatty acids.

Iron: Iron is essential for improving energy, mental alertness in addition to avoid getting anemia. Sources include beans and dried fruits. Pak Choy, spinach, kailan are examples of iron sources coming from green leafy vegetables.

Antioxidants: Antioxidants here include vitamins A, C and E which have long been proven to boost and enhance brain memory. These antioxidants can be found in most fresh vegetables, fruits, nuts, legumes and beans. It is suggested to add root crops such as turnips, yams, carrots, beets, burdocks, or sweet potatoes into your daily meals at least 3 times a week for a better performance of brain cells and enhanced memory functions.

Milk: Since dairy products including cow milk are contaminated with pus, antibiotics and other chemical substances, they are not the best selection. Alternatively, choose soy milk, rice milk or oat milk either on its own or added it to your dishes or main menu.

Choline: Choline is specifically important for healthy brain cells and memory development. It can be found in most nuts.

Folic acid and other B vitamins: Foods rich in folic acid and other B vitamins can help boost constant energy and improved memory function. A combination of bananas or strawberries (preferably the organic one) served together with oatmeal is a marvelous breakfast as it provides high content of complex carbohydrates.

Calcium: Calcium is the main mineral found in bones and thus it is important for bone growth. It is always recommended to increase calcium via plant source. You may want to include red coralline seaweed which contains an abundance of calcium content. It is important to note that the diet devoid of vitamin D will not enable your bone to absorb the calcium. For calcium to be better absorbed into your bones, you need to expose yourself to sunlight from 9a.m. to 11a.m. at least 10 minutes twice a week so that your body can produce vitamin D.

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