Hint: Caffeine is not the brain’s best friend
Repeat after me: “Caffeine is not the best way to keep your brain awake.” Its effects are short term. Besides, an overdose will make you jittery and uncomfortable.
Norma Jean has it right – “if you were observing all the rules, you’d never have gotten anywhere”. Are you betting on “veteran advice” for the golden hours of drinking black coffee to stay productive? Or perhaps the “tried and tested” herbivore diet to reduce the chance of food coma after lunch? Stop. You would probably end up hungry by 3pm everyday and eating more instead. That’s simply because black coffee temporarily increases your metabolism when you don’t really have much to burn anyway.
Though everyone absorbs nutrients differently based on their own unique biochemical identity, here are five expert-approved superfoods that freshen your mind and boost brain power to keep you energised.
Berries – Protect brain cells from harmful free radicals
“In addition to their now well-known antioxidant effects, dietary supplementation with berry fruits have direct effects on the brain,” according to researcher Marshall Miller, of the USDA-ARS Human Nutrition Research Centre on Aging. The large amount of antioxidants protects brain cells from being damaged by harmful free radicals. It also changes the way your neurons communicate with each other to improve movement control and function.
Tomatoes – Great for preventing Alzheimer’s
Tomatoes are well-known for being warriors that fight against prostate cancer because of its lycopene and beta-carotene content. Did you know that lycopene is also strong enough to fight against free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s? Similarly, they are also good for the heart, the immune system, the skin and tissue lining… You know what, just eat tomatoes if you are not already doing so.
Broccoli – Superstar packed with essential vitamins
A study by researchers at King’s College London revealed that broccoli come high in lignans. It is a phytoestrogen compound that has been shown to benefit cognitive actions. If you have been experiencing short term memory, eating broccoli would be your express ticket out. In fact, broccoli is a superstar vegetable that not only tastes great, but is power-packed with essential vitamins, minerals and fibre.
Avocados – Improve blood flow for a healthier brain
“Avocados are almost as good as blueberries in promoting brain health,” says Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life. Monounsaturated fat in Avocados are known to improve blood flow and lower blood pressure, promoting better brain health. If you have been rejecting Avocados because you think they are too fatty, now is the time to put them back on the grocery list.
Spinaches, Kales and Mustard Greens – Slow cognitive decline
Spinach was the superfood Popeye relied on to save Olive whenever she was in trouble. Little did he know that while growing his muscles, he was also improving his memory. Martha Clare Morris, Sc.D., assistant provost for community research at Rush University Medical Center and his team conducted a study to find out how adding greens to our diet could help slow cognitive decline. The study examined 954 older adults for an average of five years. Results show that participants who consumed greater amounts of green leafy vegetables such as Kale, Spinach and Mustard Greens had the cognitive ability of a person 11 years younger than those who consumed none.
These superfoods are available on honestbee via our latest farm to table partner merchants – Sustenir Agriculture, Thygrace and Pasir Panjang Fruits. Savour the best farm-fresh produce that are harvested and sent to you directly when you shop with us.