Thursday, February 23, 2017

The Student’s Diet: Five Proteins You Should Eat to Achieve Brain Fitness

Keeping your brain in excellent condition is one of the secrets to a successful review. While preparing under the guidance of an IELTS review center can certainly boost your chances of achieving your required band score, attending coaching sessions with a distracted mind can compromise your training efforts. For instance, you might not be able to process and remember the lessons delivered by your instructors in the IELTS review in Davao.

ielts review

Avoid this problem by including brain-boosting meals in your preparation period. Scientifically speaking, incorporating the following proteins in your regular diet will not only combat mental exhaustion but will also promote brain fitness.

1.    Eggs
Egg yolks are excellent sources of choline, a brain-boosting nutrient that your body uses to generate acetylcholine—the neurotransmitter responsible for brain cell communication and memory recall.

A study from Boston University revealed that people who have a choline-rich diet in a span of 10 years possess excellent memory retention abilities. Likewise, other studies show that individuals who regularly eat choline-rich food perform better in visual and verbal memory exams. 
   
Choline also lowers the risk of developing heart diseases, dementia and cancer by reducing the levels of homocysteine in your body. Eggs are also loaded with proteins that are essential for cell repair and development.

2.    Seafood
Oily fish
Eating various kinds of fish that are rich in omega-3 fatty acids can boost not only your cognitive functions but also your visual abilities. Omega-3 fatty acids contain unsaturated fats, known as EPA and DHA, that are essential for the development and maintenance of your retina and neural transmitters.

Fish, especially those that live in cold regions, are the most recommended source for these nutrients since the fats in their systems are readily absorbable. The following varieties of fish contain high levels of omega-3 fatty acids:
•    Tuna
•    Salmon
•    Trout
•    Mackerel
•    Herring
•    Anchovies
•    Pilchards
•    Bluefish
•    Kipper
•    Sturgeon
   
Experts say that wild fish contain more nutrients compared to their bred counterparts. Consuming seafood with high levels of EPA and DHA can also reduce joint stiffness, lower dangerous blood fats, combat depression and fight organ inflammation.

Shrimps
This crustaceous favorite is rich in various nutrients that are vital for your physical and mental growth. Its high levels of vitamin B12 combat memory deterioration and promote circulatory wellness. Shrimps are also excellent sources of omega-3 fatty acids, vitamin B6 and B12, which empower not only your immune system but also nervous system. 

3.    Red Meat
If you were not raised a vegan, you have definitely eaten red meat before. Red meat generally refers to proteins that are red when raw. They are excellent sources of protein, iron, niacin, vitamin B12, vitamin B6 and zinc. These vitamins and minerals are essential to your body’s overall wellness.

By bolstering your circulatory system and ensuring that there is sufficient blood supply in your brain, red meat also boosts your concentration and learning capacity. Consuming red meat can also strengthen your bones and muscles, build up your immune system and elevate your motor coordination.

Red meat includes the following proteins:
•    Pork
•    Beef
•    Veal
•    Lamb
•    Mutton
•    Goat
•    Horse

Bear in mind that you do not have to eat horse or veal or lamb to acquire the brain-boosting nutrients that you need. Sticking to the conventional beef and pork is fine given their rich nutritional properties.

4.    Chicken
Chickens are rich in brain-boosting nutrients, such as vitamin B and choline. Boston University’s findings, as mentioned earlier, also hold true for chickens.

Choline is a micronutrient that supports the production of DNA for detoxification and nerve-signaling purposes. It also helps generate acetylcholine, which is essential for nerve communication, cognitive performance and motor coordination.

While there is no set recommendation for choline intake, avoiding choline deficiency can help you prevent mental degeneration and other physiological conditions.

5.    Turkey
There are a lot of reasons why you should often eat turkey.  With its high vitamin B content, this Thanksgiving staple reduces the level of homocysteine in your body, which enhances your brain functions while preventing cognitive deterioration.

Turkey also promotes the production of the “relaxing” chemicals in the body: melatonin and serotonin. Eating this fowl can do wonders in improving your metabolism and lowering your cholesterol level, thus preventing the development of serious health diseases.

Attending your IELTS review Davao courses with a healthy mind leads to better comprehension and retention. So keep your brain in excellent condition by incorporating red meat and seafood in your daily meals. Eating poultry and poultry products—specifically eggs, chicken and turkey—can also boost your focus and learning capacity.

Complement your training efforts in the IELTS review center with these proteins and elevate your chances for IELTS success.



REFERENCES:

  • Livenedu. “60 Brain Boosting Foods For Memory & Cognitive Function.” LiVening Up. September 09, 2013. Accessed January 19, 2017. http://www.liveningup.com/60-brain-boosting-foods-for-memory-cognitive-function/
  • Kelly, Diana. “The Best Brain Food You Should Be Eating.” Reader’s Digest. Accessed January 19, 2017. http://www.rd.com/health/conditions/best-brain-food/
  • Hoffman, Ronald. “What are EPA/DHA?” Intelligent Medicine™. October 04, 2013. Accessed January 19, 2017. http://drhoffman.com/article/what-are-epadha-13/
  • Sifferlin, Alexandra. “Which Meats Should You Avoid?” Time. October 26, 2015. Accessed January 19, 2017. http://time.com/4086896/which-processed-red-meats-should-you-avoid-cancer-who/
  • “Chicken.” BrainHQ. Accessed January 19, 2017. http://www.brainhq.com/brain-resources/brain-healthy-foods-nutrition/healthy-ingredients/chicken
  • “Healthy Bites: Five Health Benefits of Turkey.” Brain Balance. Accessed January 19, 2017. https://www.brainbalancecenters.com/blog/2013/11/healthy-bites-five-health-benefits-of-turkey/


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