# data[].attributes.body
In the daily life, people have diverse necessities to attend and there are a few that we cannot live without, such as: Getting a good rest, Staying hydrated, etc. In this blog we are going to be focusing in the matter of food, more specifically, how food affects the brain.

# data[].attributes.body
Firdous, H. (s. f.). Diet Chart For Brain Boosting. lybra+e. Recuperado 2 de octubre de 2022, de
https://www.lybrate.com/topic/brain-boosting-diet

Some people are most likely to pay attention on their diet because they are accustomed to be concerned over their looks, leaving aside how the food that they always consume impact on them from the inside. The Brain is the most important organ of the human body, without it we can´t do nothing, and like any other organ the food that people decide to eat has a consequence in its functioning and development. The Chart above shows some factors that a good diet for the brain would have.
To begin with, it is necessary to know that the human body needs different components in certain quantity to be healthy. On the graph its visible the name of six essential nutrients for the organism: Calcium, Sodium, Carbohydrate, Protein, Iron and Fat. The three components that according to the graphic should have a mayor amount of consumption in grams on a good diet for the brain are: Carbs (555 gm), Protein (60 gm) and Fat (30 gm).
On the other hand, there are three remaining elements that should be consumed on lesser number of milligrams for a good diet for the brain: Sodium (1200 mg = 1,2 gm), Calcium (600 mg = 6,0 gm) and Iron (17 mg = 0,017 gm).
In summary, all of the six nutrients mentioned are equally important for the brain. Not because some are measured in mg means that have less importance, but as it’s showed on the chart all of them need to be consumed on a certain proportion to be healthy for the brain and the body. Otherwise, if people have too much or too less of them it could be also harmful for the them, leading to possible diseases.

# data[].attributes.attachment_link.readable_text
About

Recent studies have shown that the food we eat not only affects our physical health but it also impacts our brain, particularly the grey matter, adding a new dimension to the saying 'food for thought'. Foods that are rich in vitamin and minerals, antioxidants and good fats provide energy and help in improving cognitive abilities and safeguarding against brain diseases. Therefore when we sustain ourselves with a balanced diet consisting of brain-rich foods, it can boost the brain and protect against illnesses.

There are some foods that do this job better than the others and they are as follows:

1. Dark chocolate and coffee - Dark chocolate and coffee possess antioxidants and anti-inflammatory properties that help your brain. Furthermore, the flavonoids in dark chocolate and caffeine in coffee increase alertness by reducing adenosine (the chemical messenger that makes you sleepy), sharpens concentration and improves mood (secrets "feel-good" neurotransmitters such as serotonin)

2. Berries - Blueberries are one of the foods richest in antioxidants including vitamins C and K and high quantities of fibre. Berries, primarily blueberries, contain something known as the gallic acid that helps the brain by reducing stress and preventing degeneration.

3. Green and leafy vegetables - Research studies have shown that broccoli, celery, spinach, kale, lettuce and other green leafy vegetables are known to boost brain cells by keeping dementia at bay.

4. Eggs - Eggs are a great source of nutrients such as vitamins B6 and B12 and chlorine. Chlorine is required in our bodies to produce acetylcholine which helps in regulating mood and memory. Therefore higher levels of chlorine lead to better memory and mental function.

Diet Chart

Sunday

Breakfast (8:00-8:30AM)

Chicken sandwich(4 slice bread) + 1 cup skimmed milk.

Mid-Meal (11:00-11:30AM)

1 fruit portion( Berries, Pomegranate, Avacado)

Lunch (2:00-2:30PM)

Tofu Veg pulav rice 1.5 cup+ 1 cup Low fat curd.

Evening (4:00-4:30PM)

1 cup carrot beetroot salad

Dinner (8:00-8:30PM)

3 roti/ Chapathi+ spinach subji 1/2 cup.

Monday

Breakfast (8:00-8:30AM)

chappati-3+ Egg roast 1/2 cup/ 1cup egg curry( 2 egg)

Mid-Meal (11:00-11:30AM)

green gram sprouts with tomato and olive oil 1 cup

Lunch (2:00-2:30PM)

4 Roti+1/2 cup salad + Fish curry (Mackerel 80 gm).

Evening (4:00-4:30PM)

1 fruit portion( Berries, Pomegranate, Avacado)

Dinner (8:00-8:30PM)

3 Roti / chappathi.+ Tomato subji 1/2 cup.

Tuesday

Breakfast (8:00-8:30AM)

Fermented ragi dosa 3 +Tomato /green chutney.

Mid-Meal (11:00-11:30AM)

1 fruit portion( Berries, Pomegranate, Avacado)

Lunch (2:00-2:30PM)

1.5 cup rice+Kidney beans curry 1 cup + Tuna fry( 80g)+ Ladies finger subji 1/2 cup.

Evening (4:00-4:30PM)

1 glass milk with pumpkin seed and dark chocolate

Dinner (8:00-8:30PM)

Wheat dosa 3 + 1 cup Bitter guard subji.

Wednesday

Breakfast (8:00-8:30AM)

Besan cheela 3 + 1 tbs green chutney+ 1 boiled egg

Mid-Meal (11:00-11:30AM)

Broccoli salad 1 cup

Lunch (2:00-2:30PM)

4 chapati+Oyster roast(6 medium Oysters)+ Dhal 1/2 cup+ cucumber salad 1/2 cup.

Evening (4:00-4:30PM)

1 glass badam walnut milk shake.

Dinner (8:00-8:30PM)

Brocken weat upma 1 cup+ 1/2 cup green beans subji

Thursday

Breakfast (8:00-8:30AM)

Mushroom Paratha 2 + Tomato chutney.

Mid-Meal (11:00-11:30AM)

plane Yoghurt with raw vegetables / grilled vegetables -1 cup

Lunch (2:00-2:30PM)

1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd.

Evening (4:00-4:30PM)

1 fruit portion( Berries, Pomegranate, Avacado)

Dinner (8:00-8:30PM)

3 Roti/ chapati+ Broccoli subji 1/2 cup.

Friday

Breakfast (8:00-8:30AM)

Oats upma 1 cup + 2 boiled egg.

Mid-Meal (11:00-11:30AM)

1 fruit portion( Berries, Pomegranate, Avacado)

Lunch (2:00-2:30PM)

1.5 cup rice+ Mushroom curry 1/2 cup + Ladies finger subji 1/2 cup.

Evening (4:00-4:30PM)

1 glass Avacado milk shake

Dinner (8:00-8:30PM)

3 Roti / chappathi+Ridge guard subji 1/2 cup.

Saturday

Breakfast (8:00-8:30AM)

Paneer Paratha 3+ Green chutney.

Mid-Meal (11:00-11:30AM)

1 cup boilled chick peas with red pepper.

Lunch (2:00-2:30PM)

1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( Mackerel 80 g)+ Snake guard subji 1/2 cup.

Evening (4:00-4:30PM)

1 fruit portion( Berries, Pomegranate, Avacado)

Dinner (8:00-8:30PM)

Broken wheat upma 1 cup+ 1/2 cup green beans subji

Food Items To Limit

1. Sugary Drinks- A high intake of sugary drinks may increase the risk of dementia. High-fructose corn syrup (HFCS) may be especially harmful, causing brain inflammation and impairing memory and learning.

2. Refined Carbs- A high intake of refined carbs with a high glycemic index (GI) and glycemic load (GL) may impair memory and intelligence, as well as increase the risk of dementia. These include sugars and highly processed grains like white flour.

3. Foods High in Trans Fats- Trans fats may be associated with impaired memory and the risk of Alzheimer's, but the evidence is mixed. Cutting out trans fats completely and increasing the unsaturated fats in your diet may be a good strategy.

4. Highly Processed Foods- Processed foods contribute to excess fat around the organs, which is associated with a decline in brain tissue. Additionally, Western-style diets may increase brain inflammation and impair memory, learning, brain plasticity and the blood-brain barrier.

5. Aspartame- Aspartame is an artificial sweetener found in many soft drinks and sugar-free products. It has been linked to behavioral and cognitive problems.

6. Alcohol- While moderate alcohol intake can have some positive health effects, excessive consumption can lead to memory loss, behavioral changes and sleep disruption. Particularly high-risk groups include teenagers, young adults and pregnant women.

7. Fish High in Mercury- Mercury is a neurotoxic element that can be particularly harmful to developing fetuses and young children. The primary source in the diet is large predatory fish such as shark and swordfish. It is best to limit your intake of fish that are high in mercury.

Do's And Dont's

Do's:

1. Get adequate sleep.

2. Pick berries. Studies show they protect against mental decline

3. Go leafy green. These veggies are especially brain-friendly.

4. Swap olive oil for butter. Butter is frowned upon in the MIND diet, and olive oil can flavor your meals in a healthier way.

5. Take a Lot of Water Water is essential for the body's well- being. Adequate amounts of water in the blood stream will not only keep you hydrated but also boost your brain power. Consumption of at least 8 glasses a day is recommended.

6. Go for regular exercise.

Don'ts:

1. Don't eat too much red meat. MIND followers refrain from red meats in favor of fish and poultry.

2. Don't eat cheese, fried foods or fast food. These unhealthy foods are bad for your waistline and your brain, so avoid them if you can.

3. Don't butter up. Stick to less than 1 tablespoon a day.

Food Items You Can Easily Consume

1. Wholegrains: May help improve concentration and focus Oily fish: May help promote healthy brain function

2. Blueberries: May help boost short-term memory

3. Tomatoes: May help prevent free radical damage

4. Eggs: May help delay brain shrinkage

5. Blackcurrants: May help reduce anxiety and stress

6. Pumpkin seeds: May help enhance mood and boost memory

7. Broccoli: May help improve brainpower

8. Sage: May help boost memory and concentration

9. Nuts: May help protect healthy brain function

# data[].attributes.attachment_link.title
Diet Chart For brain boosting Patient, Brain Boosting Diet chart | Lybrate.

# data[].attributes.attachment_link.description
Recent studies have shown that the food we eat not only affects our physical health but it also impacts our brain, particularly the grey matter, adding a new dimension to the saying 'food for thought'. Foods that are rich in vitamin and minerals, antioxidants and good fats provide energy and help in improving cognitive abilities and safeguarding against brain diseases.

# data[].attributes.body
If you want to create a good diet, you can get it with simple and specific changes on your habits. Realizing that good and bad food exists for your body, heart and brain. You should consider some food to take a healthy brain. Our brain is the most important organ in our body, and it needs essential care to work as it should, so is your job to provide them, in return you will experience physical and mental improvements as a soft skin, shiny hair, improve of memory and a better quality of life among other benefits.
This healthy food is not just full of vitamins, amino acids and healthy fats are also delicious, some of these foods are:
Nuts: nuts are an excellent source of protein and healthy fats but specifically walnuts might also improve memory, this contains omega3, this fatty acid has been linked to cleaner arteries and lower blood pressure.
Coffee and tea: The caffeine that we can get from these drinks can give us a load? of dopamine that led us to experience a sensation of joy and energy, also some studies prove that is good to take a cup of coffee or tea before doing something that require concentration.
Fish: Putting fish on your diet is something essential for the abundant omega3 that it contains, try to consume it almost twice a week and choose varieties lower in mercury.

# data[].attributes.body
We all know that, in order to keep your body and brain healthy you should eat relatively well, but what is being healthy? or, more specifically, what consequences may bring if you don’t do it?

Researchers in Finland discover that the consumption of saturated fats (which is very common in the U.S., like eating bacon for breakfast and having big lunches, mainly fast food) is directly proportional with the development of certain diseases. For instance, they did a study in California where they asked Alzheimer patients about their diets and found out that people who eat more than 25 grams of saturated fat on their breakfast (bacon, milk, meat and butter) triplicates the chances of having that disease.

It's frightening how your diet can affect so much your lifestyle to the point that it can be dangerous for you. It’s not that you should avoid eating fats forever and having a diet strictly of vegetables and healthy food, but it’s important for you to vary your feeding.

My point is that you should consider the food pyramid, try to avoid eating fast food every day, from time to time it can be helpful (if you don’t have enough time) but it’s essential to take care of your body thinking about what you’re eating. Because as the expression goes: You are what you eat.

# data[].attributes.attachment_link.title
Power Foods for the Brain | Neal Barnard | TEDxBismarck