Be smart. Eat well. Or vice versa.

You probably have heard that a well balanced diet based primarily on healthy foods works wonders for your brain. And the rumors are true!

Not to say that healthy food makes you more intelligent on the spot, but it certainly provides mind clarity by stimulating mental functions and ultimately it promotes brain health. And on the long run, it will get you to become smarter.

As opposed to what we generally call junk food - high in bad fats and sugars and low in nutrients and fibers - that will make you sleepy, moody and always tired.

Not saying that it will make you dumb, but it definitely won't help enhance your intellectual capacities. And on the long run, it is sure that it will ruin your health.

Come on, admit it, you know how this feels.

We've all been there and too many times we've fallen and indulged in foods that brought limited instant gratification, and later on hours or even days of physical suffering.

That's not smart at all. You may call these moments the opposite of well-being 😄

So why do we keep eating foods that in all evidence are not good for us and our brain?

Well, I believe that it's because we are so used to and caught up into emotional eating that we cannot seem to discern whether we're just feeding our survival needs or are seeking a way to forget about anxiety, sadness, stress or depression.

And in many cases, it's the latter, right? We should know, we've been there.

Luckily, in 2020 there is more scientific evidence than ever that can help you understand what it's good for your body and mind and what is not. 

A new study links higher levels of several key nutrients in the blood with more efficient brain connectivity and performance on cognitive tests in older adults.

These nutrients include:

✅ omega-3 and omega-6 acids - found in Brussels sprouts, fatty fish (salmon, cod, herring, mackerel, sardines, anchovies), raw nuts (flaxseeds, Chia seeds, walnuts, pine nuts, pumpkin seeds, pistachios)

✅ carotenoids - found in green leafy vegetables (kale, spinach, collard) and colored fruits and vegetables (carrots, tomatoes, sweet potatoes, pumpkin, squash, red peppers, plantaines, kiwi, cantaloupe, papaya, grapefruit, oranges)

 lycopene - found in guavas, watermelon, tomatoes, papaya, grapefruit, sweet red peppers, asparagus, purple cabbage, mangos, and carrots

 riboflavin (aka vitamin B2) - found in eggs, beef, avocados, spinach, almonds, salmon, milk

✅ folate (aka vitamin B9) - found in leafy green vegetables, citrus fruits, beans, lentils, asparagus, broccoli, avocados, mangos, rice

 vitamin B12 - found in liver, fatty fish, eggs, milk, beef, cheese

 vitamin D - found in fatty fish, beef liver, mushrooms, eggs, milk, yogurt, oranges. And in sunglight too! 🌞

Now, here is a good list of foods that will contribute to your brain health and your overall well being.

Unlike the others, which I won't name here, but you perfectly know what I am talking about 😄

The catch here is moderation. And also, the proper attention to food preparation, I might add. 

Because you will not feel great if you will eat 3 burgers with fries at once to get your daily intake of vitamins B and D from meat and potatoes. That’s not a smart move.

The combined action between the healthy products you consume, the method of preparation and physical activity (exercise or at least some walks) is the secret. 

Please feel free to share your thoughts, comments or experience on this.

Stay happy, healthy and strong!

P.S. And don't forget about spiritual nutrients, as well. They are important!

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