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“You are what you eat” is a proverb that tells you must eat good food to be healthy and fit. Being healthy equates to sound body and mind. In the information and technology industry, most of the job such as front end, back end web developers, graphic artists and writers are brainpower intensive that they require concentration to write codes, find bugs, design 3D graphics, solve problems and use words to convey emotion and ideas. Without healthy food, your creativity and problem-solving abilities will go down the drain. Here are the foods you’ll need for a healthy brain and more brainpower.

Why choose healthy foods

Most or all jobs in information technology are sedentary or require a minimum amount of physical movement. Compared to construction jobs, you’ll spend most of your time sitting on a chair and working in front of a laptop or desktop. When you eat a lot of calorie-rich or dense food without much physical activity, you’ll risk having your body storing the metabolized food in your tummy hence – a large belly and overall weight gain. Eating calorie-less and healthy foods contributes to your body and brain health that you just need to perform well in mentally demanding tasks.

• Avocado

Avocado is unique as it’s buttery and fatty. The fruit contains healthy fats which are also called good fat or monounsaturated fat that can help you lower bad cholesterol. You can make numerous recipes out of avocado. You can turn into a smoothie, a spread, a sauce or an ingredient for many recipes. One simple snack is to add a ripe avocado with low-fat milk. Avocados contain nutrients that benefit your brain and the ability to concentrate and think creatively. Here are the proven benefits of avocados:

• Folate

• Dietary fibre

• Copper

• Vitamin E

• Niacin

• Manganese

• Iron

• Vitamin C

• Polyunsaturated fats

• Monounsaturated fats

• Pantothenic acid

• Brocolli

Resembling a miniature tree, broccoli contains nutrients such as antioxidants, fibre, minerals and vitamins. The vitamins include vitamin K, C, A, B9, Potassium and Phosphorous which may benefit brain function and slow down mental decline. You can include the vegetable as an ingredient in stews, soups, pasta and salad. Here’s detailed info on Broccoli benefits. A website by Dr.Jenny Brockis detailed that Brocolli could protect the brain from the ageing process.

• Dark chocolate

Many articles discuss the benefits of dark chocolate for a healthy heart and brain. It’s rich in antioxidants (flavonoids and polyphenols), magnesium, iron and zinc because of the food’s higher cocoa content than the highly processed milk chocolate which contains more sugar and unhealthy fats. Such antioxidants prevent free radicals and oxidative effects that harm your cells and lead to a variety of diseases. Here’s a website that supports the health benefits of dark chocolates.

So, the next time you think or tempted of nibbling on salty and sugary chips, why not give dark chocolate a try. Just ensure you’re really buying and eating the real and genuine dark chocolate as there are some dark chocolates that masquerade as the real one. Some are milk chocolate or highly processed chocolate that contains fewer nutrients and more sugar.

• Sardines

Sardines refers to oily and forage fish that migrate in large schools. They are economically important fish for humans. Inexpensive and nutritious, sardines provide numerous nutrients for hundreds to thousands of people. You might be familiar with sardines available in cylindrical or rectangular cans and bottles. According to Healthline, sardines contain the following:

• Omega-3 ( a brain-boosting nutrient)

• Protein

• Calcium

• Vitamins

Since sardines are versatile, you can use it in many recipes such as soup, sandwich filling, grilled food, stews and bbq. Whenever you’re finding your next lunch or dinner after-hours web design, graphic design or writing, consider sardines.

Just like anything, too much can be bad for you. Eating too many sardines can cause arthritis because it contains purines that your body metabolizes into uric acid as a waste product. Canned sardines also contain salt that can affect people with kidney problems. Eat sardines in moderation.

• Red wine

Red wine is a partner drink for parties and dining. You can pair red wine with pepperoni pizza, steaks, cheese and game. Red wine is not only a nice drink for romantic dinner and parties but also a source of health-giving nutrients. According to thewinecellarinsider.com Red wine contains the following vitamins and minerals:

• Niacin

• Riboflavin

• Vitamin K

• Calcium

• Copper

• Zinc

• Manganese

• Phosphorus

• Iron

• Magnesium

• Resveratrol

Professor Paul Schimmel’s research concluded that resveratrol, an organic compound in red wine, helps limit DNA damage and limit stress in the brain which can result in disease and rapid aging. Another study in 2018 by the University of Rochester Medical Center discovered that low alcohol consumption can lower brain inflammation by getting rid of toxins linked to serious brain diseases. Likewise, a study by Johns Hopkins Medicine found that red wine shields the brain from the damage caused by stroke.

Based on the above studies, you can only get the benefits if you consume red wine in moderation. So no binge drinking. According to Mayo Clinic, moderate drinking refers to taking 12-ounce glass a day for women (all ages) and two 12-ounces glasses a day for men aged up to 65.

• Peanuts

Technically, peanuts are legumes which also constitutes lentils, chickpeas, mung beans, green peas etc. They are called nuts because of their similar texture to true nuts such as walnuts and macadamias. Peanuts are cheap, abundant and nutritious. They make an excellent choice for IT professionals who may frequently snack after work or during break times. According to Peanut-institute.com, peanuts provide the following benefits:

• Provide nutrients such as vitamin E and Niacin.

• Provide resveratrol that increases blood flow in the brain.

• Provide polyphenols that reduce the risks of brain decline and Alzheimer.

• Make you alert

Peanuts contain the following nutrients:

• Protein

• Fibre

• Healthy fats – Omega 3, Omega-6, Monounsaturated, Polyunsaturated, Saturated and Carbs.

• Minerals – Biotin, Copper, Folate, Manganese, Magnesium, Thiamine and Vitamin E.

• Plant compounds and antioxidants

  • p-Coumaric acid

  • Isoflavones

  • Phytic acid

  • Phytosterols

  • Resveratrol (the same compound found in red wine)

Next time, you’re tempted to munch on oily and salty snacks, try peanuts – boiled and fried.

Tags: graphicartist, informationtechnologycareer, webdeveloper, writer