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Mindful Diet: Superfoods For The Brain And Muscles

Superfood salad in a green and brown bowl

The superfoods trend changes often. Once in a while, a new type of food is declared as having amazing properties for our health and development, and the truth is that many foods can carry the title of “superfood.” While these superfoods are not a quick fix for serious health problems, they can help us prevent them and improve our general function. Better nutrition means a better life.

Many foods have been discovered to improve brain power and support muscle development. Let’s take a look at some of the ingredients that can help you be mindful with your diet and achieve better nutrition.

Vegetables

Example of superfoods: broccoli, pepper, beetroot, sweet potatoes

When we ask ourselves how to eat healthy, vegetables surely come to mind. Going beyond the idea of “superfoods”, vegetables are the pinnacle of a balanced diet; adding them to our nutrition is always a good idea. 

Often used as a symbol for healthy nutrition, broccoli is rich in iron, potassium, folic acid, and vitamins B, A, C, and E. Beetroot is filled with minerals and vitamins as well, it improves athletic performance and helps the oxygen flow, which supports brain function.

When it comes to vegetables, their colour intensity can demonstrate a higher nutritional value, so make sure that your plate is always colourful!

Fruits

Example of superfoods: blueberries, banana, avocado, goji berries, acai berries, black currant

Fruits are an important aspect of a healthy diet. In fact, the banana was the original “superfood.” Because of a high amount of vitamins and minerals like potassium, Vitamin B6, Vitamin C, or magnesium, bananas were the first fruit to be heavily advertised as having beneficial properties for our health.

Berries are at the top of any list of superfoods. With a high content of flavonoids (an antioxidant and antimicrobial substance), berries can help the brain by increasing neuroplasticity, which is the brain’s ability to adapt and form new neural pathways. As a result, berries can help reduce cognitive decline. Their anti-inflammatory properties also decrease oxidative stress in the body to prevent chronic illnesses.

The nutritious avocado, high in protein, Vitamin E, and lutein, is also part of the fruit group.

Fish

Example of superfoods: salmon, tuna, trout, herring, sardines

Fish are an essential low-fat source of protein. When consumed baked or boiled, fish can do wonders for our nutrition, especially for athletes. Replacing other meats with fish in our diet is a good step for weight loss, it supports muscle gain, and helps prevent heart disease.

Species like salmon or tuna can be considered amongst the best foods for brain function due to their high content of Omega-3 fat. This type of healthy fat found mainly in fish oil, has been known to have beneficial effects on brain health, increasing intelligence in early development, and fighting mental disorders like depression.

Nuts

Example of superfoods: walnuts, almonds, pistachios, cashews, hazelnuts

If you are not into fish or if you follow a plant-based diet, nuts can help you get that Omega-3 fat in your nutrition. Among all the nut varieties, walnuts have a higher content of Omega-3 and they are also the best plant source for this type of unsaturated fat.

Nuts are often used as healthy snacks in low-carb diets, they are a source of protein, fibres, antioxidants, and nutrients such as Vitamin E, magnesium, or selenium. Since they are packed with Omega-3 fatty oil, they are also considered superfoods for the brain.

Leafy Greens

Example of superfoods: spinach, kale, collard greens, Chinese cabbage, microgreens

Leafy greens are full of nutrients and fibres, but they are extremely low on calories, so you can consume them frequently without gaining weight. Spinach and kale are among the most marketed superfoods for athletes. We know spinach as that green plant that gives us superpowers and we’ve heard of kale as a dietary trend. And it’s all for a good reason. 

Spinach is rich in potassium, magnesium, and, most importantly, iron. Due to the high content of iron, spinach helps with the transport of oxygen in the body and improves blood flow. Thus, eating spinach can elevate our energy levels. Kale is also dense in Vitamin K, lutein, and other nutrients.

Microgreens are part of another recent dietary trend. These young vegetables are highly nutritious, in some cases containing more antioxidants and vitamins than mature crops.

Beans

Example of superfoods: kidney beans, peas, lentils, chickpeas, soybean, 

Beans are a great source of fibres, protein, and calcium. Especially for vegans and vegetarians, adding chickpeas, lentils, kidney beans, or soybeans to the diet will provide the much-needed protein. Proteins are crucial for the function of our immune system and muscle recovery. When consumed after workout sessions, protein can help rebuild the tissue and fibres that stressed during exercises, strengthening the muscles and increasing flexibility. 

Beans are also good for the brain, they are digested slowly and release glucose, regulating the blood sugar levels. Glucose is an important source of energy that fuels the processes in the brain.

Fermented foods

Example of superfoods: kimchi, sauerkraut, kefir, yoghurt, miso, black garlic

Some fermented foods like yoghurt or kimchi are known for their probiotic properties. Probiotics are a type of healthy gut bacteria that supports the function of our digestive system. Believe it or not, there is a connection between the gut and the brain.

By supporting the gut flora, fermented superfoods can improve the function of the nervous system, regulate the mood and reduce symptoms of depression or anxiety.

Find The Right Superfood

Browse through our collection of food supplements to find the right superfoods that can improve your brain function and strengthen your muscles.

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