HEALTH
WELLBEING
7 BRAIN-BOOSTING SUPERFOODS. BY JULIE ALPINE
1 Combat irritability by eating tomatoes
Tomatoes contain an abundance of lycopene, the health-promoting plant pigment that gives them their red colour. Lycopene also helps support the immune system to fight chronic fatigue, which can result in irritability and depression. It’s not often that tinned fruit or vegetables are recommended over fresh ones, but this is the case with tomatoes because they are mostly made of water and when cooked lycopene becomes more concentrated so it is absorbed into the system more easily. Tomatoes also provide the antidepressant nutrient phenylalanine, which can help to enhance your memory and concentration. 2 Fight fatigue with broccoli
George Bush Senior was missing a trick when he famously announced his dislike of broccoli and banned it from the White House. Research has shown that as little as two florets (10g) a day will have a significant effect on helping to combat fatigue, anxiety and stress. Not only does a serving of broccoli contain as much calcium as a glass of milk, helping to relieve mood swings, it is also an excellent source of folic acid. People with depression are more likely to have a folic acid deficiency, which impairs the creation of serotonin – a key factor in feeling happy. As an added bonus, broccoli contains more vitamin C than an orange, which boosts the immune system and helps fight off chronic fatigue.
3 Improve memory with blueberries
Scientists at Tufts University in Boston have discovered that antioxidant-rich blueberries can halt or even reverse memory loss linked to old age by mopping up free radicals in the brain. Other studies have linked the inclusion of blueberries in the diet to improvements in short-term memory, eyesight, balance and coordination. This is due to the same thing that makes the berries blue – a pigment called anthocyanin that’s a powerful antioxidant. The darker the skin, the higher the levels of anthocyanin. A 100g serving of blueberries delivers as much antioxidants as five servings of other fruit and vegetables. 4 Boost your mood with avocados
Full of mood-improving nutrition, avocados provide a quick pick-me-up and make a tasty snack or accompaniment to salads. Alexandra Massey, author of Superfoods To Boost Your Mood, explains that the fruit is “naturally rich in omega-3, and a diet rich in this magic fat is beneficial to boosting your mood”. But what about the common perception that avocados are fattening? Look at it this way: at just 190 calories per 100g, avocados are a healthy alternative to white-bread rolls (280 calories per 100g), digestive biscuits (495 calories per 100g) and ready-salted crisps (470 calories per 100g).
5 Manage stress with figs
In ancient Greece, athletes would eat figs while training for the Olympics. Nowadays we’ve discovered there’s just as much reason to eat this potassium- and fibre-rich fruit in preparation for a tough day at the office. Everyday stress can deplete potassium levels in the body, leading to impaired concentration. Just a couple of dried figs could help to restore the balance. And then there’s the fibre: a study conducted by Professor Andrew Smith of Cardiff University in 2002 revealed that increasing the intake of fibre in our diets can lead to a 10% reduction in fatigue, lower depression scores and better cognitive powers. Whether eaten as a starter with Italian prosciutto or as a dessert, figs will leave you feeling less stressed and much more alert.
6 Beat depression with parsley
Parsley has long been used as a warming, mood-boosting tonic. “It’s a well-known fact that if you like roses you should plant parsley alongside them to encourage good health and a gorgeous fragrance from your blooms,” says Massey. “Likewise, if you are suffering from depression, adding this illustrious herb to your diet could act as a tonic for your mood.” It’s the herb’s high concentration of B vitamins that makes parsley so perfect for beating depression. Deficiencies in these vitamins can lead to memory loss, fatigue, irritability, anxiety, mental slowness and confusion. The herb also contains vitamin C, a powerful weapon in fighting depression. Although flat-leaved parsley is the favourite of today’s celebrity chefs, it is the thick, dark, curly-headed variety that is the powerful superfood. When you buy a bunch, it’s best to keep it in a vase filled with water just as you would do with a bunch of flowers. This will keep it fresher for longer than if you simply store it in the fridge.
7 Fuel brainpower with oats
Unlike a slice of white toast or a sugary bowl of cereal, oats help balance blood-sugar levels thanks to their complex carbohydrates. They leave you feeling full for longer and less prone to mood swings. Oats also contain magnesium and zinc, which are brilliant defences against stress and help to bolster your thinking power. Studies have shown that oats can also lower cholesterol, reduce high blood pressure and even improve libido. If further evidence were needed of the oat’s status as a superfood, Britain’s longest living man, David Henderson from Montrose in Scotland, made it to the ripe old age of 109 and put his long life and excellent health down to a daily bowl of porridge.
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