It’s the season of examinations and many teenage kids are not eating right. Its important that they are not eating junk food for sure. Eating and staying healthy are the key factors to ensure a stellar academic performance and help them reach their educational goals.
Teenage health experts suggest that certain foods may be especially important for brain health and promoting mental performance.
Here are the top 5 brain foods that have been linked to improved brain health –
1. Berries
Berries are rich in a variety of compounds that protect the health of your brain. Studies have shown that blueberries, strawberries, and blackberries are loaded with high amount of flavonoid compounds called anthocyanins, which is believed to improve mental performance by increasing blood flow to your brain.
2. Citrus fruits
Citrus fruits are highly nutritious, and in flavonoids, including hesperidin, naringin and quercetin, among others. These compounds promote learning and memory, as well as protect nerve cells from injury, therefore warding off mental decline. Studies show that drinking citrus fruit juice may help promote mental performance.
3. Red, green, and orange vegetables
Vegetable intake is critical for a better brain function and the promotion of overall health. A regular intake of red, orange, and green vegetables such as peppers, carrots, and broccoli, have carotenoid pigments, that benefit mental performance. You can also dress the salad with a dash of oil and vinegar and small handful of chopped pistachios for extra protein and healthy fats.
4. Fish
Omega-3s are essential fats that play important roles in brain health. They’re concentrated in fatty fish, which are also excellent sources of other brain-health-promoting nutrients like vitamin B12 and selenium. It’s no surprise that a number of studies have linked fish intake to enhanced brain function.
5. Eggs
Eggs contain a variety of nutrients necessary for brain function, including vitamin B12, choline, and selenium. Selenium is involved in coordination, memory, cognition, and motor performance, while choline is needed for brain development. Vitamin B12 also plays important roles in neurological health. Eggs also contain lutein, a carotenoid pigment that has been associated with improved visual and mental function.