6 brain foods that every busy professional needs
What you eat has bearing on the health of your brain. As busy HR professionals, we can all use some help in order to keep sharp and alert. The below brain foods will do exactly that:
What you eat has bearing on the health of your brain. As busy HR professionals, we can all use some help in order to keep sharp and alert. The below brain foods will do exactly that:
1. Healthy fats build your brain: The human brain is 60% fat so to achieve full potential for health, the body needs a regular intake of fats such as Omega-3 fatty acids. As your brain repairs itself and grows new neurons (electrically excitable cells that process and transmit information) it needs an abundant supply of healthy fats from your diet. The best sources of Omega-3 fats include cold-water fish such as salmon and albacore tuna. Other foods with Omega-3 are canola oil, soybeans, walnuts, wheat germ, eggs and flaxseed oil. Numerous studies have shown that Omega essential fatty acids can significantly reduce the risk of heart disease, promote healthy levels of blood triglycerides, provide anti-inflammatory properties, and contribute to emotional and mental well-being.
2. Antioxidants protect your brain: As we age, substances in our bloodstream known as "free radicals" attack, and break down, our brain cells, which could cause age-related memory loss as you get older. Fortunately, there are a lot of foods that contain helpful substances called antioxidants. Antioxidants are man-made or natural substances that may eradicate or delay certain types of cell damage. These antioxidants merge with the free radicals in your blood and make them harmless. Good sources of antioxidants for your brain include tea (especially green tea), blueberries and other berries, red grapes, tomatoes, broccoli, garlic, spinach, carrots, whole grains and soy.
3. Proteins spark the brain: You may have a great brain structure but if your supply of the different neurotransmitters (the messengers that carry brain signals from one neuron to the next) is insufficient your brain won't function properly. Some components of neurotransmitters, such as tryptophan, can't be made within the body and need to be consumed directly in your diet. Other components - such as tyrosine, which is an amino acid that is used by cells to synthesise proteins - can be made by the body but still requires the right foods in your diet to function optimally. The best neurotransmitter-building foods for boosting alertness, energy, and concentration include meat, eggs, soy and dairy products.
4. Hydrate your brain with water: Most of the human body is made of water and all bodily functions require water. It is very easy to become dehydrated because you have not had enough water to drink. Being even slightly dehydrated decreases your mental energy and can impair your memory. Drink at least two to four litres of water a day, i.e. a minimum of 250 ml for every 10 kgs you weigh.
5. Vitamins and minerals: Brain building blocks - vitamins and minerals - are the intelligent nutrients that keep the brain in tune. They mainly come from fruit, vegetables and wholefoods, and can be supplemented. The most important vitamins for memory are vitamin C, B12 and B6. Iron and calcium should be added to this in order to stay sharp and alert.
6. Regulate your fuel supply with high fibre: Your brain operates 100% on sugar (glucose). However, the trick is that the sugar must be delivered in a very steady stream, in the appropriate quantities, or your brain gets overwhelmed causing you to have bursts of energy (hyperglycaemia) and dips of none (hypoglycaemia). Fibre helps your brain to function at its best as it helps slow down the absorption of sugar from your food. Eating enough fibre aids digestion and results in the sugar in your food being delivered into your bloodstream gradually. Foods containing healthy amounts of fibres have a low glycaemic index, which is a measure of the effects that different sugars and carbohydrates have on blood sugar levels. (This means that sugar or carbohydrates fuel the body for longer. High GI has the opposite effect). Low GI foods include: dried fruits (such as raisins, dates, prunes and apricots), vegetables (such as green peas, broccoli, and spinach), peas and beans (such as black-eyed peas, lima beans and kidney beans), nuts and seeds (such as flaxseed and almonds), whole fruit (such as apples with the skin, oranges, avocados, kiwi, and pears), and wholewheat grains (such as barley, brown rice, and the various wholewheat pastas and cereals). Many of the high-fibre foods are also high in magnesium. A diet lacking adequate magnesium puts you at increased risk of age-related memory loss.
Would you like to find out how EOH Human Capital can assist your organisation with improving its health and wellness? Drop us a note at This e-mail address is being protected from spambots. You need JavaScript enabled to view it. . To find out more about EOH Human Capital, visit our website at www.eohhumancapital.co.za.
