How do you define a day well spent? In today’s competitive world, ambition is a common characteristic among people of all ages. High ambitions and self-confidence facilitate a hustle culture centered around achieving maximum productivity in minimum time. So, perhaps a day well spent is simply a day when all goals in life are met (or at least the progress has been really good).
Everyone wishes to achieve certain goals during their day to feel fulfilled. For individuals whose lives are centered around achieving certain life goals, being in the best shape and doing the best work can become a major priority. But realistically, being at your best is not always possible — at least not without a healthy physical self.
Diet is an incredibly important part of every aspect of physical health — but unfortunately, it gets overlooked a lot. No one expects diet to make much difference, especially when boosting cognitive function. After all, how could what you eat affect the brain physically? Not so surprisingly, some foods make all the difference.
As you read further, learn more about brain-boosting food and how to include it in your everyday diet.
The science behind brain food
People have found and utilized many brain-power-boosting foods throughout the centuries. Remember your mother insisting on eating almonds in the morning? You may have brushed off her argument that almonds help with memory and intelligence, but the connection between almonds and cognitive function has been passed down for several generations.
Read more: Healthy Diet for Mental Health: How Food Fuels Your Mind
This scientific connection between food and its physiological effects has existed for ages, but most people tend to ignore learning about these benefits or simply push the responsibility of doing so on others. This faulty thinking leads to ignorance and missing out on opportunities to enrich the mind and body through food. Learning about some core nutrients you get through food can help streamline your attention to your meals.
There are three very vital types of nutrients that people get from consuming food:
Omega-3 fatty acids
These are some of the essential fats your body cannot produce on its own at all. Food rich in omega-3 fatty acids increases learning, memory, cognitive well-being, and blood flow in the brain.
Foods rich in omega-3 fatty acids include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts.
Antioxidants
Here comes every parent’s beloved group of nutrition. Antioxidants are protectants; they protect your body and brain from oxidative stress. Oxidative stress is the imbalance between free radicals and antioxidants in the body, which causes cell damage to the brain. Antioxidants improve episodic memory scores and might enhance verbal memory under certain conditions.
Foods high in antioxidants include fruits (such as berries, oranges, and grapes), vegetables (like spinach, kale, and broccoli), nuts (such as almonds and pecans), and dark chocolate.
Vitamins
Vitamins are the most famous nutrient type, and they are one of the only nutrient types so widely recognized that they could have their own fandom. Many studies have stated and proved that vitamins lead to many kinds of cognitive function enhancement, like vitamins B and D, both of which enhance global recognitive and episodic memory.
Some foods rich in vitamins include nuts, seeds, leafy green vegetables, vegetable oils, citrus fruits, strawberries, bell peppers, broccoli, grains, poultry, fish, eggs, dairy products, leafy greens, and legumes.
As you can see, the opportunities to eat high-nutrient foods are endless. What is needed now is a good deal of research and a plan.
Top foods for maximizing brain function
Diet may seem like an everyday practice, but it should never be taken lightly. Extensive research based on personal needs is the best way to determine the top foods that can help maximize brain function. This is important because thoughtlessly consuming food to boost brain functioning is futile and wastes time and resources.
To avoid such thoughtless consumption and make useful additions to your diet, consider learning about some of these top non-vegetarian and vegetarian brain-boosting food options.
Fatty fish
Fatty fish, including salmon, mackerel, trout, sardines, and herring, are high in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These omega-3 fatty acids help maintain brain cell membranes’ shape, reduce inflammation, and improve cognitive performance.
Lean poultry
Lean poultry, such as chicken and turkey, is a fantastic source of high-quality protein and nutrients critical for brain function. Poultry is high in B vitamins, particularly B6 and B12, essential for neurotransmitter synthesis and overall cognitive function. Furthermore, poultry contains zinc and iron, aiding cognitive growth and function.
Leafy green vegetables
Leafy greens like spinach and kale are high in vitamins, minerals, and antioxidants, which promote brain function. They include high levels of vitamin K, A, C, and folate, all of which contribute to cognitive function, neurotransmitter production, and overall brain health. Furthermore, the antioxidants in leafy greens protect brain cells from oxidative stress.
Nuts and seeds
Nuts and seeds, such as almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds, are nutrient-dense foods that promote brain function. They are high in omega-3 fatty acids, antioxidants, vitamin E, and B vitamins, which all help with cognitive function, memory, and overall brain health. Consuming nuts and seeds on a daily basis can supply critical nutrients for proper brain function.
Mind you, these foods only aid in maximizing brain functioning. They do not work like magic and require actual effort.
Read more: Foods That Keep Your Brain Healthy
Sample meal plan for brain power boost
After all that scientific information, here finally comes the plan. This sample meal plan includes brain-boosting meals at breakfast, lunch, dinner, and snacks. It’s simple to follow and uses common items.
- Breakfast: Whole wheat bread with scrambled eggs and smoked salmon. Salmon has omega-3 fatty acids, which feed your brain, while eggs include choline, a B vitamin that is vital for memory. Toast contains fiber, which promotes prolonged energy.
- Berries on the side: Delicious and high in antioxidants, which preserve brain cells!
- Lunch: Chicken salad sandwich on whole wheat toast. Lean chicken provides protein, while chopped nuts such as almonds or walnuts increase omega-3s and good fats. A side salad with spinach, kale, and a mild vinaigrette. Leafy greens contain a variety of vitamins and antioxidants.
- Dinner: Try baked salmon with roasted veggies and quinoa. Salmon contains omega-3 fatty acids, while roasted vegetables like broccoli or Brussels sprouts contain antioxidants. Quinoa is a full-protein and whole-grain source.
- Snack: Handful of almonds and dried blueberries. This snack has healthy fats, antioxidants, and fiber, keeping you full and cognitively sharp.
- Greek yogurt with berries and chia seeds: Greek yogurt contains protein and probiotics, while the berries and chia seeds contain antioxidants and fiber.
Remember that consistency is crucial! For best results, integrate these brain-boosting items into your everyday diet.
In conclusion
Defining a day well spent often hinges on achieving personal and professional goals in a world brimming with demands and ambitions. Yet, pursuing excellence can be hindered without a solid foundation of physical health. Diet, sometimes disregarded in this pursuit, is a key factor in maintaining cognitive function and productivity.
This article unveils the science behind brain-boosting meals and describes the significance of omega-3 fatty acids, antioxidants, and vitamins in cognitive well-being. Remember the benefit of nutrient-rich food options such as fatty fish, leafy greens, nuts, and seeds. The sample meal plan demonstrates practical ways to incorporate brain-boosting foods, emphasizing consistency to unlock cognitive potential for optimal performance.
Introduce brain-boosting foods into your everyday diet and see how they affect your cognitive ability and productivity. Remember, consistency and added effort are the key; there is no such thing as automatic success.
If you would like to see more resources on optimal nutrition, check out the Personal Productivity Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other tools. Visit the Personal Productivity Science Labs today.
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