The 6 Colours of Brain Food
By Nina Syahira
February 20, 2014
When playing sports, it’s necessary to have a good sense of awareness and knowledge of specific movement skills. Training should involve both physical and mental preparation in order to get fit and stay conditioned. For this, we need to watch we eat as our diet is in direct correlation with our health. It affects our body’s ability to perform in daily tasks, especially our brain.
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Tactical games like paintball require us to make use of our cognition that encompasses the aspects of awareness, perception, reasoning and judgment. Simply put, such sports challenge the way we think. Our brain would need to process all of the received information and in order for it to function optimally, it needs regular stimulation. If not, we may lose this greatly treasured ability to diseases like Alzheimer’s and Multiple Sclerosis.
To avoid that, we need to keep our brain at tip-top shape. With nearly 60 percent of our brain made up of fat, this ratio needs to be maintained for excellent mental health which can only be done through our diet. Certain foods contain more nutrients than others and among these are ones that give that additional boost we need to stay alert.
There are various lists out there that give good recommendations on what to eat. So for an easier grasp on what’s good for a healthier you, we came up with the easiest way to remember the top brain food you need in our very own list! Cross-reference the 6 colours of brain food (Green, Red, Dark Gold, Black and White) with the details below to see why they’re the best for you!
Essential fatty acids like the omega-3 fatty acids are important for the development of our brain as they help to build good memory. They can be found in salmon and sardines.
Cruciferous vegetables like broccoli and greens like spinach are rich in carotenoid antioxidants called lutein and zeaxanthin. With these, they help to protect against free-radical damage and age-related cognitive decline the most when compared to other types of vegetables. Fruits like berries and oranges are also rich sources of this substance and so is dark chocolate.
It’s also highly recommended to take vitamins like B6 and B12 that dairy products like milk and cheese contain. Vitamin E is also essential in this brain diet and can be found in tasty food like nuts, (roasted) sunflower and (cooked) pumpkin seeds, avocado and olives. Ascorbate, or better known as vitamin C, is often said to be the best for the improvement of our immune system as it is a vital antioxidant molecule in the brain itself. It increases iron absorption so continue stocking up on vitamin C’s with peppers and kiwi which have higher levels of the organic compound than the overly praised orange.
Having good iron intake in our diet ensures a healthy physical structure of the brain. It has a strong direct connection to the brain wiring so it’s important to start from young. Good sources of iron include cereals and grains.
With that knowledge now on the back of your hand, change the way you live, one bite at a time.
Eating healthy is not difficult; you just need to know where to look.