Eat bread! Don't eat bread!
Ditch meat! Eat steak!
On a daily basis, we are flooded with confusing, and often
contradictory, advice on what we should and shouldn't be putting into our
mouths in order to maintain a slim waistline and a healthy brain.
So FEMAIL caught up with expert and author, Dr Jenny Brockis, to find
out why it seems the ancient Greeks had it right - daily portions of wine,
berries, olive oil and nuts should all be added to our daily diet for optimum
cognitive health.
According to Dr Brockis, eating well is not about adopting a certain diet
or lifestyle. Rather, it's about taking things back to basics:
'In 2014, a study of all mainstream diets was undertaken to see if one
diet really did provide a significant advantage,' she tells Daily Mail
Australia. 'What they discovered was that most diets had some merit, however
the most important attribute that stood out by the proverbial mile was this: eat
real food.'
To improve your cognitive function, Dr Brockis says we should eat 'a
wide selection of different foods, that are preferably fresh, locally-sourced
and unprocessed'.
But, if you're still struggling, she has broken it down into the top
ten foods to incorporate into your weekly diet.
GREENS
This one might be an obvious one, but greens really do make a
difference to your brain and its ability:
'Mum was right, six servings a week of leafy green vegetables such as
spinach, kale and Asian and salad greens' are necessary, says Dr Brockis. Alternate
salads with steamed veg for variation and
nutritional qualities.
VEGETABLES
According to Dr Brockis 'not all vegetables are green'.
She recommends including a wide variety of different colours on your
plate for maximum health properties: 'Carrots, capsicum, eggplant, squash, your
choice,' she says.
NUTS
Nuts have yo-yo'd between being good and bad for you for many years
now, but according to the experts, they are packed with good fats and vitamins.
'Five serves a week (that's five small handfuls) is all that's required,' Dr
Brockis says.
Try buying a big bag and dishing out a small handful every week day. It
will help to beat the 4pm slump at work.
BERRIES
Whether they're blue, red, purple or black, everyone knows berries are
good for you. And they're extremely easy to incorporate into your breakfast. 'Two
or more servings a week of blueberries, strawberries, blackberries or cherries
packs a powerful anti-oxidant punch,' says Dr Brockis.
They will also help to ward off pesky winter colds.
BEANS
Your mum was right when she told you to eat all of your beans. Dr
Brockis says we should eat beans some three times a week:
'Lentils, chickpeas, kidney beans or baked beans' are all good, she
says. As an added bonus they are cheap and filling - and so perfect for the
health conscious on a budget.
WHOLE GRAINS
Provided you're not allergic or a Coeliac, when it comes to whole
grains, it's a case of the more the merrier for good cognitive function: 'Three
servings a day' is best, says Dr Brockis.
Who knew?
FISH
While most people know that fish is good for you, many don't know how
often you should eat it.
'Once a week' is the recommended dosage, says Dr Brockis.
'Naturally the reason being is for its Omega-3 content,' she says.
CHICKEN
Chicken is great for the brain as it provides plenty of lean protein. 'Eat
chicken or turkey twice a week,' says Dr Brockis.
Whether you stir it into salads, stir fries, curries or eat it on its
own, this should be easy.
OLIVE OIL
'A good dollop of olive oil' is like nectar for the brain, says Dr
Brockis.
'Extra virgin for your salads and cooking,' she recommends.
'But don't forget you don't need to heat it too high.'
WINE
And last, but certainly not least, the great news is that you can add
wine into your brain-boosting diet.
'One glass a day (that's 125 mls),' Dr Brockis warns.
Red wine is what is usually seen to be good for the brain. Cheers!
Source: http://www.dailymail.co.uk/femail/article-3574339/The-foods-REALLY-boost-brain-eat-them.html
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