VITAMIN B ADDITION
By incorporating small amounts of nuts, seeds, lean chicken and fish into your diet, helps maintain a healthy metabolism.
Legumes are also a great source of B vitamins; plus they’re chock-full of fiber.
Brain boosting foods
Feeding the mind with the correct food can improve brain performance, as the brain uses carbohydrates for energy; omega-3 fatty acids for forming its cell structure and B vitamins play an essential role in brain function. Therefore foods rich in these nutrients must be incorporated in your diet to boost your memory and brain power.
This leafy green is packed with nutrients like folate, vitamin E, and vitamin K which prevent dementia. Just 11/2 cup of cooked spinach packs a third of the folate and five times the amount of vitamin K you need in a day. Spinach is also high in potassium, which helps to maintain the electrical conductivity of the brain. This conductivity helps produce fast signals between neurons that make us think more clearly and respond more quickly.
Include: Take at least 1 cup of spinach in a day, in the form of porial, gravies, sambar in your meal.
Food contains a mixture of nutrients that interact with one another sometimes they join forces, other times they cancel each other out. Many foods work well when eaten together because of the complementary nutrients each contains. When you consume food, certain dishes must be taken in combination with another to obtain better absorption and utilization of nutrients present in the foods. Therefore following are the list of nutrients that work in pairs which helps you in choosing foods.
Niacin and Tryptophan
Tryptophan is an essential amino acid that your body cannot produce it, and it must be obtained from food sources. Our body uses tryptophan to manufacture niacin, a B vitamin, and serotonin, a neurotransmitter. Serotonin plays a role in regulating sleep and moods, and in controlling impulses in the brain. A severe deficiency in tryptophan can lead to insomnia, depression, anxiety, irritability and unexpected weight loss or gain.
Thrive on: Tryptophan is found in cheese, chicken, eggs, fish, milk, peanuts, pumpkin seeds, sesame seeds, soy products. Meanwhile, niacin is found in poultry, fish, lean meats, nuts, eggs and dairy products.
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