Trying to lose weight as a girl boss could be one of the worst feelings while working. The reason is oftentimes weight loss is linked with restriction and starvation which reduces the energy availability of the brain. This makes it difficult to focus. However making sure that you’re consuming adequate amounts of calories as well as macros + micros minimizes the risk of cognitive decline. In addition to that, incorporating certain food items going to help you to win this focus game and will keep you alert throughout the day.

1- Fatty fish: This includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids. Our brains use omega 3 fatty acids for the development of brain cells and nerves at the same time improving memory and mood. Omega-3 fatty acids can easily enter the brain cell membrane and interact with mood-related molecules inside the brain. Over 30 clinical studies have tested positive effects of omega-3 intake in people with mood.

How can I incorporate it into my diet?:

2-3 days a week have fatty fish for better brain and heart health. Supplementation of omega-3 (1000 mg/day ) could be helpful.

2- Berries: They’re rich in antioxidants (anthocyanin, caffeic acid, catechin, quercetin, and tannin) which are responsible for fighting against oxidative stress and inflammation and have neuroprotective effects. Certain studies are showing that blueberries improve memory and reduce the risk of short term memory loss. In addition to short term effects, recent clinical research has concluded that berries can prevent age-related neurodegenerative diseases and improve cognitive functions.

How can I incorporate it into my diet? :

Add it to your oatmeal or breakfast smoothie for morning boost.

3- Pumpkin seeds: Pumpkin seeds are rich in minerals iron, zinc, copper, and magnesium. All 3 minerals are crucial for cognitive health and memory. Such as zinc is responsible for nerve signaling, magnesium is essential for learning and copper deficiency is associated with neurodegenerative disorders. Last but not least, lower iron levels are characterized with impaired memory and brain function, as well as brain fog.

How can I incorporate it into my diet? :

Use it as a topping to your scrambled eggs, salad, soups, granola, and oatmeal !

4- Dark chocolate: Dark chocolate is rich in flavanols and they’re antioxidant compounds. Consumption of flavonols are linked with brain function. Studies are showing that short-term consumption of dark chocolate improves memory and reaction time.

How can I incorporate it into my diet?:

Have it with your afternoon coffee or tea for a midday pick me up !

5- Walnuts: Walnuts are rich in numerous phytochemicals - high amounts of polyunsaturated fatty acids (PUFA’s we can call them as brain and hearth loving fats).  Polyphenolic compounds found in walnuts reduce the inflammatory load on brain cells which is also known as a characteristic of the aging process, mild cognitive impairment, Alzheimer’s disease , and other brain disorders. In addition to that, phytochemical compounds found in walnuts  improve communication between brain cells and signaling that keeps us more alert and focused.

How can I incorporate it into my diet?:

Walnuts are rich in flavour !  You can add it as a topping to your salad or crush them and add it to your lunch wrap/sandwich.

6- Eggs: Eggs (especially egg yolk) has nutrients which are linked to neurological health. One of them is choline, and it's used to create acetylcholine which is an essential transmitter in the brain that regulates memory and mood. Eggs are also rich in B vitamins - especially B6, B9, and B 12- and this group of vitamins has a vital role in brain health.

How can I incorporate it into my diet ? :

Eggs are all time the best protein source. It can be your breakfast, lunch, dinner or even snack !

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116096/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/

https://pubmed.ncbi.nlm.nih.gov/29401686/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5751109/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/

https://www.frontiersin.org/articles/10.3389/fphys.2019.00463/full

https://pubmed.ncbi.nlm.nih.gov/31744119/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/

http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/

https://pubmed.ncbi.nlm.nih.gov/22717142/