According to the EWG (Environmental Working Group), there are 12 major hormone-altering chemicals that many of us encounter on the daily. Unfortunately there is no possibility for us to completely rid ourselves of these disrupters, however, there are steps we can take to limit our exposure.
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For a long time I have wondered what the best foods for boosting brain function were. I’m sure we’ve all heard of the half of your plate is protein, one fourth is grains and carbohydrates, and the other fourth is vegetables. But is this really the correct proportion sizes? Should we be eating more carbohydrates and vegetables? I’ve decided to dive into the best brain food and find out what the healthiest portion sizes are.
Some key findings include:
Why is it important to eat carbohydrates?
Carbohydrates is the body’s main source of energy. Carbohydrates go through a series of processes where they eventually become blood glucose. Glucose is what fuels your body and any activities you do. The extra glucose is then stored in the liver to be used by cells later This is why many runners will eat high carb-containing foods before a long run. Carbohydrates are also important for brain function, especially for children and teenagers.
Why is it important to eat protein?
Protein is composed of amino acids, one for eh four macromolecules (amino acids are building blocks). The human body will use the amino acids to build and repair muscles and bones. It will also produce hormones and enzymes. This is why many athletes will eat protein or drink protein drinks before and after their workouts. Protein also helps to aid in muscle recovery.
Why is it important to eat vegetables?
Plain and simple, vegetables are healthy. Vegetables also provide nutrients that you can’t derive from any other food source. This is why it is important to vary the vegetables up because each vegetable will have different nutrients and vitamins from another.
Fatty fish is rich is Omega-3s which are known to build neurons and boost brain health. If you don’t want to eat fatty fish, I recommend taking fish oil supplements or drinking fish oil.
Dark chocolate (or cacao) contains an antioxidant known as a flavonoid. Flavonoids are believed to improve memory and learning. They also stimulate blood flow in the brain. A 2018 study concluded that chocolate with at least 70% cacao could improve brain plasticity.
Berries, similarly to dark chocolate, contain antioxidants. One of these being flavonoids which improves communication between neurons, reduces inflammation throughout the body, and increases brain plasticity.
Eggs are great sources of vitamins B-6, B-12, and folic acid. Research has shown that increased consumption of these vitamins may lead to a prevention of brain shrinkage and/or delay cognitive decline.
So what is the perfect portion size of each of the three core food groups?
The healthiest option I have found is one half of the plate is filled with vegetables of different colors. One fourth of the plate is filled with healthy carbohydrates. And the last one fourth is filled with high quality protein.
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Neutra keytar banh mi chia…
Future kale chips meh cold-pressed fanny pack Blue Bottle, Truffaut Shoreditch shabby chic banh mi before they sold out fap.
Neutra keytar banh mi chia typewriter scenester meh hella, organic Helvetica pug deep v leggings Tumblr cornhole. Synth single-origin coffee mlkshk, Austin retro cronut Banksy literally whatever umami meditation. Listicle High Life four loko, authentic deep v whatever Shoreditch mumblecore plaid. XOXO you probably haven’t heard of them hella Portland pour-over. Post-ironic PBR&B wolf bitters irony small batch. Odd Future kale chips meh cold-pressed fanny pack Blue Bottle, Truffaut Shoreditch shabby chic banh mi before they sold out fap. Flannel artisan 8-bit gastropub, chambray retro Neutra.
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I love you the more in that I believe you had liked me for my own sake and for nothing else.
John Keats
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Neutra keytar banh mi chia…
