We always hear balanced diet this and that. However, how many of us know what exactly is a balanced diet and how can one achieve that objective? What are the components of a complete meal? Balanced diets are the ones that give your body requisite nutrients to function at its full potential. You have to have a nutritious meal, you must consume fresh fruits and vegetables, lean proteins and whole grains.
Fruits and Vegetables Fruits are one of the best snacks on the go when you are hungry. They are not only easy to carry but are also packed with nutrients that are necessary for the growth of your body. Vegetables on the other hand supply you with all the essential vitamins and minerals. You can include dark leafy veggies with nearly all the foods for a quick salad. You can have spinach, kale, broccoli etc.
Whole Grains People generally consume refined forms of flour that is processed after the removal of hull and loses all its nutritional value. This is the reason why people should consume whole grains that includes the hull and can provide you the necessary dose of nutrients.
Proteins To get your necessary intake of protein, you can consume meat or beans. They help in the development of muscle and brain. If you are a non vegetarian, you can enjoy certain meats that are low fat like chicken, fish, certain portions of beef etc. For vegetarians, the options are lentils, sunflower seeds, walnuts, nuts etc.
Dairy Milk and other dairy products are rich in vitamin D and calcium. However, they must be consumed in moderation as they are also high in fat content.
Eating well is necessary not just for healthy body but also healthy mind. While good food is essential for the holistic growth, there are some foods that can stimulate the brain power and make you smarter. If you incorporate these food items to your list of daily intakes you will be able to notice significant changes to your ability to use your brain to its maximum potential.
Whole grains Your brain will not be able to work unless it gets its regular dose of energy each day. The ability to focus is derived from the steady provision of energy that is glucose in the blood stream that reaches the brain. If you consume low GI whole grains daily, you can experience greater concentration power that keeps you alert throughout the day.
Tomatoes The powerful antioxidant called lycopene that is present in tomatoes can protect you against damage to the cells. These damaged cells can cause diseases like Alzheimer’s, dementia etc which is particularly related to brain.
Vitamins Vitamins B-6, B-12 and folic acid reduces the level of homogeneity available in our blood. The elevated homogeneity can cause strokes, cognitive dysfunction and other diseases. Regular consumption of these vital vitamins can keep your brain sharp well into your age.
Broccoli This one green veggie is packed with health benefits from weight loss to brain power, broccoli has it all. It is highly rich in vitamin K which improves the cognitive function and brain power.
Walnuts Vitamin E that is found in abundance in walnuts helps people to retain their cognitive abilities especially as they age. You can also eat green leafy vegetables, olives, eggs, brown rice etc to consume copious quantities of vitamin E.
