There is no single food item that can provide all of the nutrients our body requires. Thus, consuming different foods that include a variety of vitamins and minerals is important to ensure that our body receives what it necessitates, which becomes the key to a balanced diet.   

A balanced diet includes a variety of foods in sufficient quantities and proportions to meet calorie, energy, and other requirements, with a modest allowance for extra nutrients to help the body cope with short-term diseases. Rather than focusing on tight limitations and rules, the key to a balanced diet is to consume each food item in moderation. And doing so comes with numerous advantages as follows:

Pleasure for your taste buds

If you believe that anything delicious should be avoided to be healthy, you can put that belief aside. Instead of restricting yourself from certain foods, a balanced diet encourages you to eat various foods in the right amounts. The food needs to contain protein, carbohydrates, fats, minerals, and vitamins that can be found in meat, fish, chicken, nuts, and fruits.   

In addition, you can also have a balanced diet in various cuisines and cooking methods, such as the Korean-Style Balanced Diet or the Japanese Traditional Diet. Therefore, by enjoying numerous cuisines, healthy food does not mean being boring and bland. 

Improves physical health

A balanced diet is related to a stronger immune system which is really helpful, especially during the pandemic.   

It also has the advantages of healing and maintaining the build-up of muscle mass. For these essential processes to take place, the body needs a balanced diet that contains particular vitamins and minerals. For instance, you may drink a glass of fresh orange juice to fulfill the vitamin C your body needs. Therefore, you may enjoy this delightful yet healthful summer drink while taking care of your physical health. 

Boosts productivity

In 2015, the Global Nutrition Report revealed that 2 billion people worldwide had prevailing micronutrient deficiency cases, which translated to an estimated productivity loss value of $3.5 trillion per year.   

Macronutrient deficiencies can lead to negative implications for workplace productivity. Maintaining a balanced diet not only takes care of your physical body but also helps you gain the energy to be more productive and achieve your career goals. 

Maintain good mental health

Aside from providing the necessary nutrients to your body and avoiding physical illnesses, sustaining a balanced diet can also lessen the possibility of mental illnesses.   

Research led by Joaquim Radua in 2022 found that implementing a balanced diet can prevent depression and anxiety. The study mentioned that the most basic principle in countering depression and mood swings is to eat a balanced diet that contains foods from all the different food groups, such as vitamins, proteins, and carbohydrates.   

A balanced and high-quality diet, such as the Mediterranean diet, provides all the nutrients needed for our mental and physical health.  

Progress in brain health

Other than improving our physical health, a balanced diet may also improve brain health. There is a strong relationship between physical health and brain health that should not be overlooked.   

The human brain shapes people’s identity as a human and how they function in daily life, such as when they adapt to the new workplace environment and communicate with people around them. By improving your brain health, you will have a better ability to think, learn, solve problems, and enjoy an emotional balance. Enhancing brain health can also improve memory and enhance mental health.   

According to a study, having a low-quality unbalanced diet can reduce brain volume and connectivity, which might negatively affect memory, learning, and decision-making. Therefore, having a balanced diet is highly beneficial for a healthier brain.  

In conclusion

Experimental research shows that eating various foods positively affects someone’s energy intake. Therefore it is all about finding the right balance when it comes to eating well. Even if your favorite foods are rich in calories, fat, or sweets, you can still enjoy them. The idea is to eat them in moderation, and this is the answer to your constant dilemma of which food you should eat to be healthy and which food brings you joy. You may enjoy the food that brings pleasure to your taste buds while having less burden of the consequences of it.

For more science-based resources on nutrition, visit the Personal Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other learning tools. Check out the Personal Science Labs today.

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Research revealed that nutrients that are consumed in everyday food have a significant impact on altering brain health and mental functions. For instance, it’s well known that omega-3 fatty acids support brain health, which is why a diet high in omega-3 fatty acids is being praised for helping cognitive function in humans. 

This is why many people try to incorporate as many nutrients into their daily diet. But for people who just started their healthy diet, choosing the right food to fulfill nutrient intake for a healthy brain might be confusing. To help you get started, here below are some superfoods you can include in your daily meal:

Fish (fatty ones are better)

Fish, especially oily and fatty ones, are excellent sources of omega-3 fatty acids and are rich in unsaturated fats. Omega-3 is essential to help build and maintain healthy membrane cells, including brain cells. Furthermore, omega-3s provide calories for energy and are essential for a healthy heart, blood vessels, lungs, immune system, and endocrine system (hormone-producing gland network). 

Aside from providing a great source of omega-3, research also showed that dietary consumption of fish helps to improve cognitive abilities in healthy people. The said research also suggested having a fish diet at least 2 times a week, reducing the risk of mild cognitive impairment in the long run.

Green, leafy vegetables

Greens like kale, spinach, broccoli, and dandelion greens are rich in healthy nutrients for the brain. They are packed with several minerals and vitamins like vitamin E, vitamin K, lutein, folate, and beta carotene. 

Study findings showed that regular consumption of leafy greens may help slow cognitive function decline in older age and decrease the risk of dementia.

Spices and herbs

Spices like turmeric, ginger, cinnamon, saffron, and many other spices and herbs have many health benefits, especially for brain health. 

Several extensive studies showed some effects of consuming herbs and spices in food on the brain and cognitive function in the long run. For instance, researchers have proven that consuming particular herbs like Ginkgo Biloba and ginseng has been reputed to have beneficial effects on cognitive processes and reduce the risk of degenerative cognitive illnesses like dementia. 

Another great fact: spices and herbs are great sources of antioxidants and anti-inflammatory nutrients which help to avoid Alzheimer’s disease and age-related mental decline.

Berries

Blueberries, blackberries, and cranberries are some types of berries that are most consumed by people. 

Evidence suggested that berries may have positive effects on memory function, global cognition, and depression, particularly among older patients. 

A group of plant compounds known as anthocyanins is found in blueberries and other deeply colored berries, which have anti-inflammatory and antioxidant properties. Neurodegenerative diseases and oxidative stress can be mitigated with antioxidants by preventing oxidative stress and inflammation. 

Nuts

Nuts are well-known as brain food and are rich in neuroprotective nutrients including vitamin E, healthy fats, and plant compounds. These neuroprotective nutrients can prevent or delay age-related neurological dysfunction and cognitive decline. 

In metadata research about walnuts, it has been shown that walnuts are associated with cardiovascular benefits. The lower risk of cardiovascular disease may be associated with better brain health since cardiovascular disease increases the risk of cerebrovascular disease, stroke, and mild cognitive impairment as well. 

However, some people are highly allergic to nuts, and some can be lethal, so consume them in moderation.

Tea and coffee

It may seem like a joke but it is the truth that tea and coffee are good for your brain and cognitive health. As long as tea and coffee are consumed at 200 mg in one sitting (around 2½ cups of coffee) or 400 mg daily (around 5 cups of coffee), it isn’t considered harmful. Both tea and coffee contain caffeine which can increase alertness and well-being, help concentration, improve mood, and limit depression. 

A study conducted on Japanese residents aged over 60 showed that green tea consumption is significantly associated with a reduced risk of cognitive decline or mild cognitive impairment. A lifetime of coffee/caffeine consumption has been linked to a reduced risk of stroke, Parkinson’s disease, and Alzheimer’s disease. It appears to have no impact on seizure occurrence. Thus, daily coffee intake can be part of a healthy balanced diet.

Eggs

Eggs are the easiest and most versatile food source that can fulfill your mineral and vitamin needs. Eggs are rich in vitamin B6, vitamin B12, folate, and choline which are supernutrients for a healthy brain. 

Deficiency in vitamin B6 and B12 may cause several cognitive problems like irritability, impaired alertness, depression, cognitive decline, and impairment like dementia and Alzheimer’s disease. 

Choline is an important micronutrient for humans and is required for the synthesis of neurotransmitters (acetylcholine) in your brain. Together with folate, choline plays an important role in pregnancy. The deficiency of choline and folate may cause birth defects. 

Seeds 

In recent years, there are a lot of extensive research on seeds as brain superfoods. A study was conducted to analyze how chia seeds can improve intelligence. The researcher experimented by comparing 2 groups in several intelligence tests, one group was required to consume chia seeds for 21 days and the other group was not. The finding shows that chia seed nutrition has positive effects on cognitive abilities. This was proven in particular by the two tests with high significance and the memory task, which indicates that a dietary intake of chia seeds can positively impact memory abilities. 

Another rich-nutrient seed is pumpkin seed which is dense with antioxidants and an excellent source of essential micronutrients like iron, copper, magnesium, and zinc. These micronutrients are important in maintaining healthy nerve signals and help to improve memory.

Fermented foods

Fermented foods are identical to ancient and traditional ethnic food and might seem intimidating to those who are not used to them. With rich flavor, fermented foods also come with high-profile nutritional benefits. Fermented foods are packed with healthy probiotics and prebiotics which can be directly associated with gut health. 

A study showed that mental disorders like depression are often comorbid with gut health. And fermented food dietary practices have the potential to influence brain health through microbial action. 

Another reason to incorporate fermented foods into your diet is that fermented foods have powerful neuroprotection against neurotoxicity and reactive oxygen species. These benefits lead to cognitive enhancement and neuroprotective effects in the long run.

In conclusion

Numerous foods can help to keep your brain healthy. You can try to include these superfoods into your healthy diet one by one to get used to them. No need to hurry in changing everything on your plate. Make sure that you incorporate these types of foods without drastic changes and still fulfill your daily nutrient needs. In the end, these superfoods are only beneficial if you balance your meals with a healthy lifestyle and keep training your brain.

For more research-based resources on nutrition, visit the Personal Science Labs. The lab produces courses, certifications, podcasts, and videos based on the research of the Institute for Life Management Science. Check out Personal Science Labs today. Photo by Brooke Lark on Unsplash

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