(By Iquo Ukoh)
Brain development which starts right after conception, reaches 85% of its adult size by 5 years and continues to change and mature during adolescence. Maintaining the brain health and development during adolescence is greatly influenced by how much nutrients we send upstairs to the brain.
Here are 7 interesting foods to consider including in your meals to help the grey matter function well. Eating well is therefore good for both your mental and physical health. Because the brain is still developing during the adolescent years it needs nutrients just like your muscles, heart, liver and lung.
1, Oily Fish
The brain needs Essential Fatty acids which cannot be produced by the body and therefore have to be obtained from food. The most effective Omega -3 fats are found in oily fish. Good sources of oily fish are Mackerel fish and sardine.
2, Tomatoes
Lycopene, a very powerful antioxidant that is found in tomato helps to protect the brain against free radicals that could damage the brain cells. Your stew is quite a good idea after all. You can also eat tomatoes like a fruit, just raw.
3, Whole grains The brain needs energy to function at its best. The ability to concentrate, be alert and focused comes from providing the brain with adequate energy supply. Whole grains like corn, millet, whole wheat are good choices as these release glucose slowly but in adequate amount to the brain.
4, Egusi With its excellent zinc content, it is also good for brain health, for enhancing memory and thinking skills. Your Egusi soup should not be missing in your weekly meal plan
5, Green vegetables Ugu, cucumber and bitter leaves are rich in vitamin K which is known to improve brain power. Soup cooked with some of these vegetables is interesting to eat.
6, Nuts
Ground nuts, cashew nuts are all great sources of vitamin E which help to prevent cognitive decline. Roasted, boiled or cooked in soups, groundnuts are everywhere, go for it!
7, Water Yes water! Keeps upstairs hydrated.
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