The human brain has unlimited potential, and we are all aware of the same. From controlling emotions to enabling reasoning, regulating the functioning of our organs, coordinating bodily signals, and balancing hormones and nervous responses, the brain does all this and more. 

We must stay focused on our diet to keep this organ stimulated and working at its optimal best. The brain needs energy-boosting nutrients and specific food ingredients that support cognitive abilities and memory power while boosting brain health.

Nuts are one of the best sources of nutrition for this organ. Filled with proteins, calories, good fats, and other essential micronutrients, nutritional experts believe that nuts are good for the brain and the body. 

Unless you are allergic to nuts, consider including these five nutrient-dense munchies in your daily diet:

Go in for this nut because it supports brain health like no other food. As per researchers, walnuts contain relatively higher concentrations of Omega-3 fatty acids, particularly DHA and polyphenols. These are also packed with micronutrients like proteins, minerals, and vitamins and are rich in fiber. 

Though studies continue in this realm, researchers feel that DHA is the main ingredient that boosts mood, cognitive health, and performance. On the other hand, polyphenols fight cancerous cells and free radicals. 

Walnut oil is also recommended for reducing stress. It is a part of many regional diets like Mediterranean, gluten-free, and dairy-free dishes. 

Many people are concerned about the fats in these snacky treats, but these are good fats that keep the heart and the body healthy. Plus, the fact that they keep you full for extended periods prevents you from giving in to guilty out-of-turn binging, thus keeping your weight under control.

28g of this edible seed contains about 37% Vitamin E, 20% magnesium, and 32% manganese, along with proteins, fats, fiber, copper, phosphorous, and Vitamin B12. 

Every 100g of almonds contains about 23.63mg of Vitamin E. It is one of the main constituents that protect neurons from age-related memory loss. It also enhances cognitive powers and verbal abilities. To top it off, Phenylalanine that is present in almonds also empowers cognitive functioning.

Consume about five pieces of this nut every morning, and your brain will remain activated for the day. The seed is rich in riboflavin and L-carnitine that promote cell growth. 

Almonds are also good sources of folic acid or Vitamin B9, which is why pregnant mothers are advised to consume this seed as a part of their daily meals for the proper neurological development of the embryo in the womb.

Derived from the Corylus tree, filbert is rich in unsaturated fats, proteins, minerals, and vitamins. Overall, the nut promotes memory skills, prevents age-related deterioration of cells, and helps combat stress.

Since it is rich in Vitamin E, regular consumption of filbert help in slowing down cognitive decline in older adults. Certain chemicals present in hazelnuts help promote the secretion of hormones like epinephrine and serotonin that improve sleep quality and mood.

The presence of thiamine, also called the ‘nerve vitamin,’ promotes good health of the brain, preserving neural activities. It is also rich in manganese which promotes precision in cognitive functions. Fatty acids, amino acids, and proteins keep you happy, while folic acid is required for neurological development in a fetus.

It is another food item that benefits cognitive powers and memory in manifold ways. Peanuts contain bioactive or natural chemicals like Resveratrol that enhance blood flow by almost 30% to the brain, helping strengthen cognitive abilities, reducing risks of stroke, improves memory and verbal fluency. 

This nutritious seed also contains Vitamin E and niacin, which slow down the aging process of neurons and cognitive abilities while promoting neuronal development. In addition, the nut contains unsaturated fats that promote a healthy cardiovascular system and keeps the cerebrum energized.

These are good sources of polyphenols that are believed to enhance mood and help reduce depression. 

Thanks to its brain-boosting nutrients, it can be your go-to-snacks at work or home. Loma Linda University in the US studied the effects of this nut. Their study shows that the gamma wave response produced after consuming pistachios helped improve learning and retention skills, cognitive processing, and perceptiveness in individuals.

Besides promoting the feeling of being full for some time, nutritional experts believe pistachios improve concentration and focus. This is because these edible seeds are rich in antioxidants, fiber, fats, proteins, essential minerals like potassium, and chemicals like lutein, zeaxanthin, and more. These are also low in calories.

Owing to the nutrients present in pistachios, consuming them regularly helps prevent inflammation and leads to increased production of dopamine that aids concentration. In addition, fatty acids and antioxidants handle the oxidative stress of neurons, while Vitamin E keeps the brain healthy even in old age.

Extensive studies around this topic prove that nuts are indeed the human brain’s best friends! That is why, these seeds must be included in your daily meals. Here’s why: 

#1: The delightful snacky items are rich sources of healthy unsaturated fatty acids like Omega-3, oleic acid, DPA, DHA, and more. These acids promote cell growth, enhancing concentration, critical thinking, and memory power. Besides, nuts are also known to contain certain types of fatty acids that the human body does not naturally produce. 

#2: Nuts are rich sources of crucial minerals like selenium, zinc, copper, potassium, and phosphorous. Selenium prevents oxidative stress, while zinc plays a vital role in learning and developmental activities. Copper supports the normal functioning of the organ, potassium for relaying messages by the nervous system, and phosphorous keeps the brain active. 

#3: These delectable accompaniments have anti-inflammatory and antioxidant properties and are rich in phytochemicals and tocopherols. Together, they protect the brain from neurodegenerative diseases.

#4: Nuts are also known to benefit the memory and concentration powers of the brain. Thus, they help support productivity at work and school and improve the quality of life.

Walnuts, almonds, hazelnuts, peanuts, and pistachios are extremely good for a healthy cerebrum. As rich sources of micronutrients, these nuts strengthen cognitive and memory powers, enhance concentration, and keep the cells healthy to fight neurodegenerative issues. 

Get started on a brain-healthy diet by including these tasty munchies in your everyday meals!

Nuts to Enhance Brain Health

10 Super Foods to Improve Memory and Concentration

The human brain is one of the most complex parts of a living organism. It controls the entire functioning of the body. From ensuring optimal heartbeats to keeping a check on the functioning of various organs, it has a lot to deal with all through the day and night. 

Memory and concentration are two crucial tasks of the brain. Both are a must in our day-to-day work, be it at school, home, or office. Various studies prove that keeping this organ well-nourished enhances focus and strengthens memory power.

Getting distracted at work or while studying is a pretty common problem. More so nowadays with social media. Forgetting small and important details from a meeting or a lesson is also quite usual. 

Thankfully, there are certain brain foods that energize the mind; after all, this is an energy-intensive organ. When it is energized and healthy, it can maintain concentration levels, and is active throughout the day, remembering all details.

Other than this, nourishing the brain well helps it to stay healthy which in turn, aids in warding off age-related neurodegenerative disorders. 

10 Foods That Improve Memory And Concentration

Remember, just like your car needs regular refueling, the brain too needs the same. The right diet empowers it so that you can give your best performance at work and school. Eating wrong will reduce energy levels and cause fatigue and fog the brain. 

These are the ten foods that boost memory and concentration. 

Even though they have high-fat content, avocados are powerhouses filled with good or monosaturated fats. These fats have been studied extensively and are known to reduce cognitive decline. They also help maintain healthy blood sugar levels.

Avocados are also rich in vitamin K and folate. This essential nutrient assists in enhancing specific brain functions like focus and memory. This combo also reduces the risks of strokes. 

Other than that, the fruit contains vitamins B and C, proteins, and has low sugar content making it a good addition to your daily diet.

For non-vegetarians, the option of eating fish like trout, salmon, tuna, sardines, and herring helps boost brain health. These fishes are rich sources of Omega-3 fatty acids.

Remember, more than half of our brain is made from fat, and half of that contains Omega-3 fatty acids.

These micronutrients are fuel for the organ as they assist in making healthy neurons, and nerve cells, and supporting proper blood flow to the organ. Studies also show that these fats can help improve learning and memory in human beings. 

Research also shows that not consuming enough Omega-3 fats can lead to learning impairment. 

Including fatty fish in your daily diet comes with lots of other health benefits, with brain functioning being one of these.

Whether you follow a non-vegetarian, vegetarian, vegan, or gluten-free diet, consume berries like blueberries, blackberries, mulberries, strawberries, and blackcurrants. These are the richest sources of flavonoid antioxidants.

Antioxidants contain micronutrients like catechin, anthocyanin, and quercetin. They are known to minimize inflammation across the body. Particularly in the brain, these nutrients impact how the cells communicate with one another. They also help in forming new connections affecting memory and learning skills.

Regular consumption of berries is also advised to reduce the development of neurodegenerative diseases. 

Broccoli, Brussels sprouts, kale, and cauliflower are cruciferous veggies containing vitamin K and choline. Both these micronutrients help in sharpening memory. 

These veggies also contain vitamin C and other phytonutrients that prevent oxidative stress in neurons. One of the best foods for vegetarians is broccoli as it contains fiber which is another great health booster for the body. 

Turmeric contains phytonutrients like curcumin which has been
widely researched in the last years. Curcumin, a rich source of antioxidants
and anti-inflammatory in nature, has been shown to enter the brain
directly. 

Though various studies are still being conducted to understand
the benefits of turmeric, recent studies show that curcumin aids in improving
memory in patients with Alzheimer’s.

Other than that, curcumin enables the production of the happy
hormones, serotonin, and dopamine. A few studies show that phytoactive nutrient
help combat depression and anxiety. It also contains a brain-derived
neurotrophic factor that promotes brain cell growth. 

This is a vegetable that has been found to be of great
nutritional value, especially for brain cells. It contains antioxidants that
help prevent cancers of certain types, helping in flushing out toxins from the
bloodstream.

Beetroots also contain nitrates. These help improve blood flow
to the brain. This, in turn, improves key functions like mental performance,
memory, and learning. 

A handful of walnuts a day can keep your brain active and alert.
Not just walnut, most nuts like almonds, cashew nuts, or pistachios contain
high levels of essential minerals and vitamins that are good for mental health.

Besides, these nuts contain antioxidants and have vitamin E
which are good for healthy neurons and brain cells. Overall, you can go in for
a 

that focuses on the intake of nuts on a regular basis because it
will maintain cognitive abilities. 

One of the richest sources of powerful antioxidants is the seeds
of pumpkin. They are extremely good for the mind and the body. Besides, these
seeds are rich powerhouses of minerals like Iron, Zinc, Copper, and Magnesium.

While antioxidants fight off harmful radicals, these essential
minerals keep the brain happy and robust. How? Zinc is important for nerve
signals and its deficiency contributes to numerous neurological
conditions. 

Magnesium promotes memory power and learning. Copper is used in
controlling nerve signals and the deficiency can cause neurodegenerative
disorders. Similarly, iron deficiencies can impair the brain. 

All of these micronutrients have been researched separately and
at great lengths. Since pumpkin seeds contain good amounts of these nutrients,
it is recommended that these seeds be included in the daily diet. 

The red-colored vegetable contains high levels of Lycopene which
is an antioxidant. Regular consumption of tomatoes helps prevent damage from
free radicals. 

Besides, the skin of tomatoes is rich in vitamins A and C.
Consider adding this vegetable as an integral part of your salad, soups, or
snacks. Eating tomatoes raw is highly recommended. 

Containing good amounts of antioxidants like polyphenols, EVOO
is one of the top brain foods. It also contains good amounts of monounsaturated
fats too. 

EVOO should be a part of your diet as it fights ADDLs, a type of
protein that is harmful to the brain. Not only does it benefit learning and
memory skills, but it also helps fight various neurodegenerative and
cognitive-related conditions. 

Remember, not to use EVOO for cooking purposes. It should be
consumed at room temperature. Add it as a dressing or topping with
salads. 

These are the top ten brain foods that help improve concentration
and memory. These are nutrient-dense foods that also protect the brain, feeding
it with the right amounts of minerals, vitamins, and antioxidants.

10 Foods that improve memory and concentration

Importance of nutrition during adolescence

As per the World Health Organization, the age group between 10 and 19 years is the adolescent stage. According to UNICEF, about 16% of the world’s population is adolescents.  

In many cultures, this phase is associated with physical changes that start with puberty. Adolescence, the period after childhood and before adulthood, is when a child rapidly gains height and weight. 

However, the scientific community believes this stage is not just limited to physical growth and changes. It encompasses the moral, social, and psychological terrains of the child too. It is a complex phase characterized by neurocognitive maturity, puberty, and role transitions in the social gamut. All of these are directly or indirectly linked to nutrition.

Typically, the phase is divided into two sub-categories: early adolescence between 10 and 14 years and late adolescence between 15 and 19 years. With growth, mental and physical, being the key factors in this stage, nutrition has an essential role to perform. Micronutrient deficiencies can delay growth and risk the development of chronic diseases during adulthood. 

Importance of Nutrition During Adolescence: Overall

•	Habits developed during adolescence remain during the adult stages of an individual. Good eating habits like a healthy diet ensure that the individual remains optimally productive throughout the rest of his/her life. Bad dietary habits can have long-term health effects. 

•	Performance in school is directly linked to the nutritional habits of the adolescent. For example, foods like citrus fruits, avocados, nuts, and eggs help improve brain performance and mental health. The right food, various research shows, helps in enhancing memory and alertness. Foods rich in proteins and fibers enable faster information processing abilities in the child.

•	Proper diet and meal plans ensure high immunity levels in the child. For example, cruciferous vegetables that are rich in vitamins A, K, and C and minerals like iron, potassium, calcium, magnesium, and antioxidants help improve immunity in the child.

•	Eating the right kind of food also keeps the child protected from high-risk factors of developing non-communicable diseases in later life, which can have serious or fatal consequences.

•	Undernourishment in teens and young adults is a major concern worldwide. It can result in stunted growth, causing physiological and psychological stress, with the risk of affecting the day-to-day life as the child grows up. If your child needs to adhere to a restrictive diet due to health reasons, ensure that they are not consuming processed foods. 

Meeting the Nutritional Needs of Adolescents: Importance of Key Nutrients During This Stage

Unfortunately, while it is easy to serve and feed nutritious food to toddlers, by the time they reach the age of 10 or 11, the kids tend to become independent in their dietary choices. Most of it gets influenced by their peer group. Chances are high that they switch to unhealthy options like unhealthy snacks, eating from outside, consuming energy-dense and processed foods, etc. 

The degree of urbanization, socioeconomic background, family environment, etc., also influences their food choices. Dieting and weight loss are some of the persistent issues faced by girls at this age who prioritize body image rather than health. What they need to understand is that they can maintain their weight and body shape even while eating traditional food that is healthy and tasty. 

Parents and guardians need to ensure that their adolescents include the following in their daily diet:

A nutritious diet must include naturally-colored foods like fruits and vegetables. For example, red bell peppers and blueberries are rich sources of vitamins, fiber, and antioxidants that help prevent health issues like osteoporosis and obesity in later life. 

Similarly, orange fruits and yellow vegetables contain vitamin A and C that keeps the eyes healthy, prevents cell damage, and lowers cholesterol. Green veggies like spinach have vitamins like B, E, and K that support gut health, memory power, and healthy bones.

This is the time of physical growth spurts. The muscle mass in boys increases; therefore, they need higher calories for optimal metabolism rate. On average, a teenage boy should consume 2,200-2,800 calories per day, and girls need about 2,000 calories every day. 

Nutrient-rich snacks are ideal for meeting the hunger pangs of the kid. 

Carbohydrates are energy boosters. This nutrient is food for the brain. In the adolescent stage, the child is growing fast. Therefore, his/her diet should be carb-rich. 

Teenagers should consume at least 130g of carbs every day. This comes from veggies, fruits, dairy products, and whole grains. Kids into physical exercises and sports need more carbohydrates to stay energetic. 

This micronutrient is essential for growth, repair, and muscle development. During puberty, both girls and boys gain weight. Additionally, for lean muscle development, proteins are a must.

However, too much protein consumption is not recommended because the excess is converted to fat. Rich sources of proteins are milk, egg, cheese, meat, and fish. The ideal choice is to depend on lean meat for unsaturated fats. Vegetarians can go in for soybeans, legumes, and nuts to meet their daily protein intake.

The body and the brain need fats for optimal functioning. Crucial vitamins like A, K, D, etc., are fat-soluble and can be absorbed by the body only when fats are consumed. 

Not all fats are bad. It is critical to consume unsaturated fats like Omega-3 fats and leave saturated & trans fats out. The latter two categories of fats promote bad cholesterol causing the heart to work overtime. 

For optimal cognitive development and proper bone and muscle growth during this stage, adolescents need to consume iron, calcium, and vitamin D essentially. 

•	Iron: Girls need to consume higher iron content in their puberty and adulthood. Boys need higher iron to help in lean body mass development. In their adulthood, the requirement drops. Recommended foods are fortified grains, lean meats, beans, nuts, raisins, etc.

•	Calcium: This is essential for healthy bone growth. Boys and girls in their teenage years need about 1,300 mg of calcium per day. Items like milk, yogurt, soybeans, kale, broccoli, spinach, etc., are ideal for consumption. Kids with milk allergies can go in for a vegan diet.

•	Vitamin D: This essential nutrient is required to absorb calcium in the bloodstream. The requirement is the highest during puberty. The daily dietary requirement is about 15 mcg daily. Sources of vitamin D are sunlight, mushrooms, eggs, salmon, tuna, fortified oats, etc.

After infancy, adolescence is the fastest-growing stage in our lives. That is why there is an increased need for multiple micronutrients. Critical nutrients like minerals and vitamins support optimal growth. In the absence of the necessary nutrients, growth retardation can set in with the chances of impairing productivity, working capacities, reproductive potential, and more during adulthood. 

Parents and kids should not underestimate the power of nutrition during this time when the body grows mentally, physically, and psychologically. 

How Meal Plan can help you in healthy living: Benefits and Struggles

"Preparing your meal plan ahead of time can help you achieve your health objectives."

Whether you are trying to lose weight, build muscles or just follow a healthy diet routine, meal planning is the cornerstone to all your health goals. A foolproof meal plan is a helpful
way to ensure that you are eating right and providing the right nutrition to your body. For many healthy eating is more of a necessity than a choice such as people trying for weight loss, suffering from diabetes or allergic to gluten. And few chose to follow an alternative meal plan such keto diet or vegan diet.

No matter what diet you follow, it is essential that you plan your meals ahead of time to stay consistent and not deprive your body the vital nutrients. It is easy to choose a healthy lifestyle  but staying consistent is a big challenge. Most people are stuck in a vicious
loop of healthy and unhealthy eating habits, where they follow a strict diet on weekdays, but by the weekend, they again fall prey to their indulgence and break the diet. And on Monday again the healthy routine begins that lasts only till the weekend. To keep yourself motivated to follow a meal plan is a real struggle that experts have also acknowledged. 

Meal planning can be the answer all your meal problems. There are several amazing benefits of meal planning that can help you reach your health goals. Whether you want to lose weight, improve your overall health or reduce mealtime stress, a well-planned meal schedule can be the key. These are some of the well-known advantages of planning your meals ahead of time.

• Saves Time: Food decision-making is one of the most time-consuming activities. Moreover, it becomes more difficult when you are hungry, and you have no idea what to cook. Endlessly staring at the insides of your fridge or pantry only wastes more time. If you
have a meal plan ready, you exactly know what to make and reach the required ingredients in minutes. The few hours you spend on the weekend making your meal plan and shopping and prepping for it saves a whole lot of time during weekdays. Moreover, you can adjust our meal plan that fit the time and energy you may have the next week. 

• Eating variety: The more diverse your meal plan is, the more varied can be your nutrition intake. Your daily meals must ensure that it has the right amount of all 5 components of food, i.e., complex carbs, protein, fats, minerals/vitamins and water. Moreover, you
can increase the diversity of your plate by changing the ingredients every day. For example, you can have different types of protein each day, chicken, fish, eggs, tofu, legumes, etc. 

• Clean Eating: Clean eating is all about eating whole foods devoid of preservatives and additives. A lack of a meal plan can force you to add processed food such as store-bought sauces, etc. If you plan in advance, you shop accordingly and ensure you do not eat anything
that has hidden salt, sugar or chemicals. 

• Customization: You can only satiate your hunger by eating the food you like. No one but you know what are your likes and dislikes are when it comes to food and life in general. Customize your meals the way you or your family like. If you follow a particular diet like keto or pescatarian or have dietary restrictions such as diabetes or gluten-free, you need a higher level of customization in your meals. When you decide what you are going to eat the whole week, it helps to stay consistent with the personalized diet. 

• Less wastage of food: Writing down a weekly menu beforehand saves you from hoarding groceries that you rarely use. A meal plan keeps you focused. It is easier to decide by focusing only on th required ingredients for the weekly planned meals. In this way, you can also eliminate unnecessary items in your shopping cart. This saves not only your
time but money.

Meal plans have been a staple of the fitness and nutrition industry for a long time. Coaches are instructed on how to make them. Clients have learned to expect them. But sadly, most of the time, meal plans do not work. Though many people try to improve their eating habits
through a meal plan, not many succeed. Many claims meal plans rarely last and
are believed to be not sustainable. Below are the main reasons why a meal plan
usually fails.

• Busy life: In a megacity like
Dubai, people lead a busy life. Following a meal plan means planning, shopping,
prepping and cooking—it's lots of work. Healthy diet for a busy lifestyle in
Dubai can be tricky. Moreover, if you are following a special diet plan like
muscle gain or weight loss, then you may have to prepare two meals, one for you
and one for your family. 

• Plenty of unhealthy distractions:
When you are returning home after a tiring day, you may not feel motivated
enough to go and cook. You might either eat out, get a takeaway or order in.
You rarely end up ordering anything healthy. In every corner of Dubai, you can
get the tastiest food options. However, finding healthy meals can be tricky. It
is easier to get distracted when so many indulging options are available. 

• Portion control: How much you eat
is equally important as what you eat. Even the most nutritious, low-calorie
diet can have an adverse effect if you overeat. Many people struggle with
portion control when they cook at home. It either ends up in your stomach or in
the bin. With a healthy meal delivery service in Dubai, you can check what and
how much you are eating. The meals are packed exactly according to your dietary
requirements.

• Shopping: Another important part
of meal planning is ingredient shopping. Humans are creatures of habit; that is
why it is very much possible your grocery cart may look similar every week.
When ingredients lack diversity, your meals may also lack variety. And when you
end up having the same food often, you will surely get bored soon. Healthy meal
deliveries in Dubai like VMeals can solve this problem. Not only can you
completely ignore grocery shopping with meal deliveries, but you can also enjoy
exotic ingredients which you otherwise may not purchase because of big price
tags. For example, a variety of fishes, exotic fruits like avocado and a range
of nuts. The meal delivery service also ensures you eat variety of fruits and
vegetables. 

• Lack of knowledge: The meal you
prepare should include all five elements of a healthy diet: complex
carbohydrates, protein, fat, vitamin and mineral, and water. Preparing a meal
that is rich in all of these sources will help you and your family stay
healthier. To improve nutrient absorption, you must know the right way to cook
an ingredient. One should always keep in mind the portion size required by the
family. Moreover, pre-prepare the dough, soak the legumes, and marinate the
meat ahead of time. The ignorance of cooking techniques might become a
hinderance in achieving your health goals.

• Specialized diets: Meal planning
becomes painstakingly difficult when you are on a specialized diet like keto,
gluten or dairy-free, vegetarian, etc. Sometimes you do not have enough
knowledge, and other times you do not know whether the store-bought ingredients
fully support your diet choices. Healthy meal delivery services in Dubai can
solve these problems by curating customized meals for you while taking care of
your dietary concerns.

It's all about feeling good, having
more energy, improving your health, and boosting your mood when you eat a
healthy diet. A person's overall health and well-being depend on good
nutrition, physical activity, and maintaining healthy body weight.

The significance of eating healthy
foods in your life is paramount, and there is no argument about it. You may be
prone to diseases, infection, or even exhaustion if you do not maintain a
proper diet for a healthy body. Meal planning can be your answer to sustainable
healthy living and effectively reaching your health goals. However, if you are
a busy professional, student, or even a home maker, try hiring a professional
nutritionist to create a customized meal plan. VMeals boxes gives you timely,
portion controlled, customized, and tasty food, right at your doorstep. 

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