"The true strength of the mind is evident when the body is in good health and the soul is in a state of relaxation."
Benedict Spinoza
A healthy diet containing all the nutrients in the right amount is a Balanced Diet. This includes consuming a diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Having a balanced diet is a healthy eating habit. Reducing alcohol by limiting yourself to one drink a day and Limiting or avoiding foods high in sugar, salt, and unhealthy fats can be considered a Healthy Eating Habit.
“Let food be thy medicine and medicine be thy food”
Brain Development is the stage of growth and maturing cognitive functions like emotional well-being, intellectual strength and consciousness. Healthy eating habits play a crucial role in developing hormons in the biological process. It increases BDNF(Brain-derived Neurotrophic Factor) and improves neurogenesis in the hippocampus.
Carbohydrates are one of the main types of nutrients and a significant energy source for the body. We have different types of carbohydrates that are important for our nutrition. Carbohydrates can be divided into simple and complex types. They are also called energy-giving foods.
Simple sugars, also known as monosaccharides, are the simplest form of carbohydrates. Fruits, honey and table sugar are the sources of sugar. It is beneficial as it can be broken down easily by Amylase which means an enzyme produced in the exocrine gland and formed in the Salivary Glands of the mouth. Excessive amounts of sugar can lead to Obesity.
Starch, also known as amylum, is the polymeric carbohydrate of numerous glucose units. Rice, wheat, corn, potato and bread are the sources of Starch. Sugar is broken down into glucose by our Digestive System. It provides us with energy and a sense of fullness. Excessive amounts of starch can lead to diabetes and heart disease.
Fats are present under the skin of animals and people. It helps in repairing damaged cells and in making new cells.
Fats can be classified into saturated and unsaturated fats.
A type of fat with chemical properties usually present in animal products. Coconut oil, Avocado, and Butter are some sources of saturated fats. It can prevent us from heart disease and can limit the intake of alcohol and drugs. Excessive intake of saturated fat can lead to bad cholesterol in your blood.
An acid in which there is at least one double bond within the fatty chain. Peanuts, fatty fish, almonds, and walnuts are some sources of unsaturated fats. It improves blood circulation and maintains the inflammation of our body. Eating too much-unsaturated fat can lead to low-density lipoproteins.
Omega-3 fatty acids are a type of polyunsaturated fat that are essential for human health. They are primarily found in fatty fish, such as salmon, sardines, and mackerel, as well as in seaweed and flaxseeds.
They reduce inflammation, improve heart health by lowering triglycerides and blood pressure, and help manage symptoms of depression and anxiety. Deficiency disease causes thinning of the blood, which may increase the risk of bleeding, particularly in individuals with bleeding disorders or who are taking anticoagulant medications.
Proteins are an essential component of our food. They help in repairing our bones and healing wounds which indirectly contribute to the richness of our brain development. Rich sources of protein are milk, fish, eggs and meat. It also helps neurons within the brain with each other from amino acids. Some high-protein diets can lead to bad breath and sometimes heart diseases.
Vitamins and minerals are a component of our food which contributes to a healthy brain.
V helps to keep eyes and hair healthy. Carrots, spinach and pumpkin are the sources of Vitamin A. Lack of it can cause Night Blindness.
Vitamin B1 keeps our Digestive system healthy. It contributes to the cure of diabetes as it produces thiamine and the study shows that High blood sugar and insulin levels improve after taking vitamin B1 for six weeks. It is also known as “Morale Vitamin ''. Eggs, milk and beans are the sources of Vitamin B1. It helps in the fast growth of making new enzymes of the sugar which is mixed with Vitamin B1. Lack of it can cause a deficiency disease called Beriberi which means that it is a disease causing poor nervous and heart circulation.
Vitamin B2 keeps our skin healthy and also coordinates with the digestive tract, cells and brain functions. Vitamin B2 consists of Eggs, beans and milk. Deficiency disease leads to poor growth and bad skin.
Vitamin B6 helps in keeping the skin and nervous system healthy. It contains whole cereals, fish, beans and peanuts. Deficiency disease can cause Pellagra which makes the skin pale. It plays a crucial role in Brain development and is also known as “Pyridoxine”.
Vitamin B12 helps in the formation of blood. Keeping our immune system healthy. Meat, eggs, and fish are the sources of vitamin B12. Lack can cause anaemia.
It helps resist infection of our teeth. Citrus fruits can be the
Best source of vitamin C. Lack of it can cause Scurvy.
Vitamin D helps in keeping bones strong. Fish and liver soil are the sources of Vitamin D. Deficiency disease can cause Rickets(bow-shaped legs).
Zinc is an essential nutrient which supports our immune system and fights against diseases to keep our body protected. Oysters, red meat, seafood and nuts are the sources of Zinc.
Calcium is a mineral that keeps our bones strong, making up approximately 1.5% of an adult's total body weight.
Milk, cheese and soya drinks are some sources of calcium.
It promotes strong teeth and bones. Sometimes calcium causes constipation as it slows down the digestion which shows uncomfortably in our body.
Phosphorus is known to make our bones and teeth. Meat, poultry and fish are some sources of phosphorus. It helps in filtering waste and repairing cells and tissues. Excessive intake of phosphorus can lead to low oxygen levels.
Iron is a mineral that is needed by our body for the growth and development of the haemoglobin in our body. It contains nuts, dried fruit and liver. It helps in making the immune system more efficient and even improves sleep quality.
Iodine is specially used for thyroid hormones present near the neck. Eggs, milk and other dairy products are some sources of iodine. It is beneficial as it protects our thyroid cartilage. Deficiency disease caused by a lack of iodine is a goitre in which our thyroid gland is swollen down.
Blueberries contain antioxidants which improve our cognitive function and improve memory. Studies have shown that, if we intake blueberries in yoghurt and cereals every day in our breakfast, it can contribute to our brain development.
Turmeric contains curcumin (anti-inflammatory and antioxidant properties), and that is why we say that a turmeric latte in milk and a dash of black pepper will heal our wounds and will link to improve mood and cognitive function.
Broccoli is a source of vitamin K and antioxidants. It is a type of fat that is present in our blood cells. A tip for enhancing our brain development is that we can include steamed broccoli as a side dish or as a salad.
Pumpkin Seeds are rich in magnesium, iron, zinc, and copper, all of which are important for brain health. Pumpkin seeds can be garnished on a salad or incorporated into granola.
Oranges are a perfect source of vitamin C. Orange is a citrus fruit and that is why it prevents us from mental decline and protects the brain against free radicals. To keep us refreshed we should at least have it as a juice in a salad.
Dehydration can impair cognitive performance, including attention, executive function, and short-term memory. Studies have shown that even mild dehydration can cause brain cells to shrink, reducing cognitive efficiency and affecting mood and concentration. Staying hydrated ensures that your brain cells are well-nourished and capable of functioning at their best.
Water has a profound impact on mood and mental health. Dehydration is linked to increased anxiety, fatigue, and mood swings. Proper hydration helps maintain a balanced mood, enabling better emotional regulation and a more positive outlook.
Dehydration can lead to feelings of lethargy and fatigue. Water is crucial for maintaining energy levels, as it aids in the transport of nutrients to cells and the removal of waste products. A well-hydrated brain has the energy it needs to perform tasks efficiently.
Water plays a key role in regulating body temperature through sweating and respiration. This thermoregulation is vital for preventing overheating, which can impair brain function and lead to heat-related illnesses.
Water assists in flushing out toxins and waste products from the body. Adequate hydration supports the liver and kidneys in their detoxification processes, which is essential for maintaining a clean and healthy brain environment.
Be mindful of beverages that can dehydrate you, such as caffeinated drinks (coffee, tea) and alcohol. If you consume these, balance them with extra water intake.
Set daily hydration goals based on your individual needs. The standard recommendation is about 8 glasses (64 ounces) of water per day, but this can vary based on factors like age, activity level, and climate.
Physical activity increases fluid loss through sweat. Ensure you drink water before, during, and after exercise to stay hydrated and support muscle function and recovery.
Consider using smart water bottles that track your water intake and remind you to drink. There are also many apps available that can help you monitor your hydration habits.
Mindful eating involves paying attention to the quality and quantity of food you consume, promoting better digestion and nutrient absorption. This practice helps you recognize hunger and fullness cues, reduce overeating, and make healthier food choices.
Savour Each Take time to enjoy the flavours, textures, and aromas of your food. This can lead to greater satisfaction and less likelihood of overeating.
Eat when you are hungry and stop when you are full. This promotes a healthy relationship with food and prevents weight gain.
Focus on your meal without the distraction of screens or multitasking. This helps you appreciate your food and recognize when you are satisfied.
Every meal presents an opportunity to nourish your brain. By consistently making healthy food choices, you can support brain development and improve cognitive function over time. Embrace the following healthy eating habits to optimise your brain health:
Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates. This combination provides sustained energy and supports cognitive function.
Include brain-boosting superfoods like berries, nuts, seeds, and leafy greens in your diet. These foods are packed with nutrients that support brain health.
Reduce the intake of processed foods high in unhealthy fats, sugar, and salt. Focus on whole, unprocessed foods for optimal nutrition.
Make healthy eating a daily habit. Consistency is key to seeing long-term benefits for your brain health.
By making a conscious effort to adopt these healthy eating habits, you will likely notice improvements in your cognitive function, memory, and mood. Over time, these small, consistent investments in your diet will compound, leading to significant enhancements in your brain development and overall quality of life.
Remember, the journey to optimal brain health starts with the choices you make at each meal. Embrace these healthy eating habits, and you'll be well on your way to enjoying a sharper, more focused mind and a healthier, more fulfilling life.
Your diet is a bank account. Good food choices are good investments
Bethenny Frankel
Healthy eating habits can support our brain and enhance all-over well-being. We should regularly exercise and have a balanced diet. Staying hydrated can be useful for your mental health. Sleep and healthy eating habits are the two most powerful weapons that nobody can steal from you.