There are certain types of foods that can help you optimize your cognitive performance, retain information for your brain and increase memory. But the secret is how you eat them. Let us know in detail when, how, and how.
Growth Mentor Hacker, author and Silicon Valley interpreter ‘Nella Kanovic’ Nella Kanovic, works on the brain instead of giving you a list of different foods to eat, increasing memory and concentration. And suggesting breakfast options. They are very easy to make, and they do not take much time to prepare. Instead, most of them can be prepared in 5-10 minutes.
Breakfast
Nella Kanovic says don’t skip breakfast! This is the first meal of the day, providing you with energy and energy to work throughout the day. It doesn’t matter what you do. Do not starve yourself or take coffee instead of any food and prefer certain foods. like-
Oatmeal
Add 1 teaspoon flaxseed, 1 teaspoon peanut butter, chopped banana or other fresh fruit and some walnut or almonds. Flax seeds are an excellent source of alpha-linolenic acid (ALA). It is a healthy fat, which increases cerebral cardinal function.
Yogurt with fruit
Measure 1/2 cup Greek yogurt, 1-2 tablespoons granola, 1 cup fresh fruit (chopped or dried) and one tablespoon of walnuts and almonds. Almonds are beneficial for increasing attention and awareness needed for learning, as well as restoring memory and cognitive function.
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Eggs
They are a powerful blend of B vitamins (which help nerve cells to burn glucose), antioxidants (they protect neurons from damage), and omega-3 fatty acids (which help the nerve cells to function at the right speed). But how much? 2 eggs is enough for you.
Beat and smooth with fruit
Natural nitrates in beetroot increase blood flow to your brain, which improves mental performance. In a blender, add 1/2 cup orange juice, 1 cup frozen fruit (strawberries, raspberries, blueberries), 1/2 cup distilled beets (raw or roasted), 1 teaspoon granola, 2-3 dates, 1/4 cup. Now add coconut water or plain fat yogurt, and 3 ice cube to it. Mix for a minute.
Meals
If you want to improve your brain performance, stay away from fast food, says Nella Kanovic. It is usually packed with greasy and carbohydrates, which fill your stomach quickly, but then you feel hungry, and can feel tired or sleepy in the afternoon. Instead, make a snack.
The sardine sandwich
Layer the sardines with avocado slices, then squeeze a little lemon juice. Sardines are rich in omega-3 fatty acids, which have been shown to improve brain cell communication and regulate neurotransmitters that promote mental attention.
Great salad with protein, fresh spinach and lentils
Some good protein options include grilled chicken, tuna and salmon (which is rich in omega-3 essential fatty acids). Vitamin B is rich in lentils, which help improve brain power. Ga-leaf greens such as spinach reduce cognitive decline.
Meals
According to Nela Kanoviಕ್, pasta, pizza, potatoes or fried foods. If you have it sometimes. But if you’re focused on studying or working on project deadlines, it’s best to have. It fills your stomach, and gives you the energy to continue for a few more hours.
Seafood
Grill, prepare or set some salmon, mackerel, keepers or trout. They are considered an oily fish that is high in omega-3 fatty acids, which aids in healthy brain functions and reduces memory loss.
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Tomato and banana salad
Tomatoes are rich in lycopene, an antioxidant that protects our cells from free radical damage, which is associated with memory loss. Kale (also chard and spinach) is considered superfood. It is rich in many vitamins including A, C, and K and promotes the flexibility of brain cells. It has a positive effect on our memory, attention and verbal abilities.
Sweet potatoes
They are rich in the powerful antioxidant beta carotene, which is associated with increased cognitive function in the brain. You can steam or boil them like regular potatoes, or you can cook them in the oven to make sweet potato fry.
Brockley
It is an excellent source of Vitamin K, which has been shown to increase brain power and cognitive function. You can also add lemon juice and some drops of olive oil to it. It is rich in polyphenols and helps to reduce cognitive decline. Also, to increase calcium, you add a teaspoon of plain yogurt or Greek yogurt.
Carrots and squash
Carrots and all kinds of squash (spaghetti, acorn, butternut, kabocha) are rich in beta-carotene, which helps improve memory and oral skills. You can eat carrots raw or you can steam them or cook them. The squash oven is easy to make.
Snacks
Walnut
This powerful brain diet improves cognitive function and reduces memory loss.
Fresh fruit
Rich in vitamin C, this fruit boosts mental alertness and reduces the brain’s cognitive abilities. You can eat apples, bananas, tangerines, pears, peaches or make a salad of different kinds of fruits such as watermelon, papaya, mango, berries, cantaloupe, orange, grape, pineapple.
A mix of fruits and pieces
In a jar, place walnuts, almonds, hazelnuts and some dried fruits such as dates and raisins. Place the jar on your desk or desk drawer and eat this snack when you need more energy.
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