good morning to everyone! i hope you have all slept well and that you are all top motivated to get up and start this beautiful new day.
this is one way to start - pancakes. who doesn't like pancakes?! it will take you about 10 minutes to prepare and will get you going for the entire morning. in addition to that this is a tasty healthy recipe containing lots of vitamins and good energy.
while enjoying your whole wheat pancakes together with a good cup of coffee, here's a list you might be interested reading:
My top 10 braingredients
1. Quinoa: is one of the most protein-rich foods we can eat. it is a complete protein containing all 9 essential amino acids. it contains almost twice as much fiber as most other grains and also iron and lysin. furthermore quinoa is loaded with magnesium and B2 which improves energy metabolism within the brain.
2. Apples: are rich in vitamins A, B and C. apart front he numerous vitamins, apples has a tremendous repertoire of micro nutrients and minerals. it also has antiviral properties and can detoxify the body. the peel of the apple also includes a powerful antioxidant called quercetin that enhances memory function. An apple a day, does keep the doctor away!
3. Avocado: these buttery fruits are rich in monounsaturated fat, which contributes to healthy blood flow in the brain. they may also help lower blood pressure, which can reduce your risks for hypertension or a stroke that could permanently damage brain tissue.
4. Blueberries: recent studies int he US suggest that the consumption of blueberries may be affective in improving short term memory loss and brain aging!
5. Nuts: are a good intake of vitamin E which might help to prevent cognitive decline, particularly in the elderly. nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and whole grains. so GO NUTS!
6. Wholegrains: the brain cannot work without energy. the ability to concentrate and focus comes from the adequate and steady supply of energy. achieve this by choosing whole grains which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day.
7. Wild salmon: is rich in omega-3 essential fatty acids, which are essential for brain function. omega-3s also contain anti-inflammatory substances. other oily fish that provide the benefits of omega-3s are sardines and herring,
8. Water: when a person becomes dehydrated, their brain tissue shrinks. several studies have shown that dehydration can affect cognitive function. it can impair short-term memory loss, focus and decision making. so drink 3 L of water every day to keep your brain fit.
9. Beets: it has been determined that nitrates in beets can increase blood flow to the brain, thereby improving mental performance.
10. Sage: Sage contains compounds that prevent the breakdown of acetylcholine, a neurotransmitter involved in learning and memory.
Have a good day!