11 Superfoods to Keep Your Body and Mind Strong

So you go to the gym, lift weights, do cardio, or work out at home to maintain your best physical shape and body, but what about your brain? You can’t lift more dumbbells to make your brain function better. So what can you do for your brain?

11 Superfoods to Keep Your Body and Mind Strong
[image: pexels by ella olsson]

The brain is the operating center of your body. It ensures all body organs are doing their jobs properly; to perform this task, your brain needs energy. A proper, nutritious, healthy diet is the way to energize both your brain and body. You need to incorporate superfoods into your diet.

Superfoods are highly nutritious foods that increase brain functions like concentration and memory and positively affect your body. No one superfood incorporates all the goodness, so no, only one apple a day will not keep the doctor away. You will need to incorporate healthy foods, in moderate amounts, from each food group.

Here is a list of eleven superfoods to guide you through.

1) Green Tea:

Green tea is lightly caffeinated. It is high in polyphenolic compounds and antioxidants. A major antioxidant in green tea is catechin. Green tea has anti-inflammatory effects. The EGCG in green tea helps prevent many diseases like cancer, diabetes, and heart diseases.

Also, the presence of both caffeine and catechin helps people reduce weight. Take it according to your doctor’s recommendation. For example, if you have an illness or are in recovery, it is important to have foods that are right for you and watch out for sudden fluctuations in weight. So, if you can search for treatment centers in your area that can provide you with a customized diet plan and treatment. If, say, you live in Fort Lauderdale, Florida, you can use the services of the Delphi Health Group to provide you with a unique treatment plan based on your needs.

2) Beans:

Beans have multiple health benefits, like controlling cholesterol, reducing the risk of heart diseases, and lowering cancer risk. Eating beans will also make you feel full for a longer time. Beans are rich in iron and fiber. Another benefit is that beans can help you lose unnecessary weight, as studies have found that those who consume beans weigh 7 pounds (3.18 kg) less than those who do not and have a smaller waist size too.

3)  Berries:

There are different kinds of berries, and no matter which one you go for, you will get many benefits from consuming them. Berries of all types carry high amounts of fiber and antioxidants. They keep the mind and body strong. Blueberries especially reduce the risk of developing Alzheimer's disease and dementia, as they improve brain memory. Similarly, strawberries are full of vitamin C that has skin-firming properties.

4) Turmeric:

Turmeric is a yellow spice that is often found in curry powder. It contains curcumin, and the curcumin enters the brain directly to benefit the cells there, as it can cross the blood-brain barrier. It has high anti-inflammatory properties and a lot of antioxidants as well. Furthermore, it improves memory, reduces depression, and helps new brain cells grow. Its anti-inflammatory properties are very beneficial in case of incurring an injury.

5) Dark Chocolate:

It contains compounds such as caffeine, flavonoids, and antioxidants. The flavonoids in dark chocolate help in the learning capacity of the brain. It enhances memory, and researchers believe it lowers mental decline in aging people. Apart from brain memory improvement, it also improves a person’s mood. Studies found that people who consumed dark chocolate experienced more positive feelings.

6) Oranges:

Oranges have a high content of vitamin C. Eating one orange a day will give you the required amount of vitamin C. Studies report that having high levels of vitamin C in the blood enhances focus, decision speed, and memory. Vitamin C also fights free radicals that can damage brain cells. Oranges can help prevent depressive disorders and anxiety.

7) Dark Leafy Green Vegetables (DLGV):

Which beneficial nutrients do dark leafy green vegetables not carry? They are full of zinc, magnesium, folate, iron, fiber, and calcium. Including these in your diet will reduce your risk of developing type 2 diabetes and heart-related diseases. The high level of the anti-inflammatory compound in these, known as carotenoids, prevents different cancer-related diseases. Kale, spinach, turnip greens, etc. are examples of DLGV. Most DLGV taste somewhat bitter, so it is good to incorporate them into other meals like curries, soups, smoothies, salads, and stir-fries.

8) Eggs:

Eggs contain many healthy nutrients like choline, vitamin B, iron, vitamin A, selenium, and phosphorus. They are also a source of high-quality protein. Two very important antioxidants in eggs are zeaxanthin and lutein; they help protect vision and improve overall eye health. In some people, eggs can also increase the level of good HDL cholesterol that prevents heart diseases.

9) Kefir:

Kefir is a beverage made from milk, like yogurt, but in a thin consistency. It has probiotics, vitamin B, protein, and potassium. It is a fermented, probiotic-rich food. Furthermore, it has benefits like improving digestion, lowering blood pressure, reducing cholesterol, and other anti-inflammatory benefits. Even though it’s made from cow’s milk, lactose intolerant people can also consume it since it’s fermented. It is also made from non-dairy beverages like almond milk, coconut milk, and coconut water. Thus, you can consume it without any problem if you do not prefer dairy products.

10) Fish:

Fish are full of healthy fats and protein. Fish also has a high percentage of omega-3 fatty acids and high content of EPA and DHA. It has many positive impacts on the body, such as reducing the risk of strokes, heart attacks, and depression. And one key effect is that it also helps in infant development. Experts suggest consuming at least two servings or 3.5 ounces (0.13 kg) of fish per week. Studies show that people who do not consume the recommended amount of omega-3 fatty acids are at risk of developing health issues.

11) Mushrooms:

Mushrooms have belonged forever to the list of superfoods. Mushrooms are used in Chinese medicine to cleanse the body and promote longevity. There is a whole phenomenon known as mycotherapy, which means using mushrooms as medicines. Researchers say its antibacterial, anti-inflammatory, and antioxidant properties have made it a complementary treatment for breast cancer.

Conclusion:

While taking care of one’s body is important, taking care of your brain is also crucial. You can achieve both of these targets by consuming the right food. Your brain uses 20% of your total consumed calories to function, so make sure the source of these calories is healthy foods.