Think Healthy, Eat Smart

Our journey towards good health requires time and patience. On top of this, it also requires plenty of knowledge on how to achieve it. By understanding the effects of the food we eat, we can significantly improve our mental and physical health. As we read further into the article, we will be taking a deeper look at the benefits of eating healthy as well as the superfoods to look out for.

Our foods play a vital role in the development of our brain and body. As food affects the state of our physical health, eating well can lower risks of future diseases concerning brain ageing, osteoporosis, diabetes and Alzhemier’s disease. The little changes we make to our diets have spiralling positive effects on how well our brains function. For our mental health, this could result in us feeling less stressed and with improvements in concentration levels.

With these amazing physical and mental benefits, we hope that it can inspire us to start eating healthy. To help us on this journey, let us take a look at the different methods we can adopt to start thinking healthy and eating smart.

Healthy Eating Begins with Awareness

Oftentimes, we find many claims on product labels that are filled with big words and confusing terminologies. For many of us, the attractive tags convince us that these foods are good and healthy for us, however, this may not always be the case. Therefore, we should be extra mindful of what we read on food packaging.

To begin our journey towards healthy eating, we can start by better understanding the basics behind food labels and claims that some companies rely on to promote their products.

  1. Learn to read ingredients lists
  • Items are listed from top to bottom based on the portion of ingredient used
  • Understand the first 3 ingredients to get an idea of how healthy the particular food is
  • Identify the different names that sugar goes by to avoid excessive sugar consumption. Some examples include; Fructose, Glucose, Brown Sugar, Cane Sugar, Barley Malt, and Corn Syrup, to name a few.
  1. Understand claims that are made
  • Look for accredited certification such as the organic logo and healthier choice logo
  1. Serving size
  • Compare the serving size listed on the label to how the portions you normally eat to avoid overeating

To see improvements in our health, we’ll first need the knowledge on how to accurately read and understand nutrition labels. With this skill, we can stay well aware of potentially misleading titles in order to reap the full benefits of a healthy mind!

Best Superfoods for Your Mind and Body

The world of superfoods seems to keep growing as researchers continue to discover the nutritional properties of different foods. Below are some of the best and healthiest foods that have great effects on both our mental and physical health!

Let’s take a look:

Oily Fish

Oily fish are a wonderful source of omega-3 fatty acids. These acids are what build membranes around every cell in our body, inclusive of our brain cells. These acids can improve the structure of our brain cells which we call neurons.

In recent studies, it was found that people with high omega-3 levels had increased blood flow in their brains. The researchers also identified a connection between the acid levels and better cognition, or thinking abilities. The results of this study suggests that foods rich in omega-3s, such as oily fish, may boost brain function.

Here are some examples of oily fish

  • Salmon
  • Mackerel
  • Tuna
  • Herring
  • Sardines

Berries

Blueberries in particular are at the top of almost every superfood list out there and just about every other edible berry is worthy of a superfood status as well. Though differing in nutritional value, blackberries, cranberries, strawberries and raspberries, to name a few, are low in calories, high in fibre, and packed with loads of antioxidants that help fight against cancer-causing free radicals.

As for blueberries in particular, they have a high amount of special pigments that give them their rich colour. Additionally, they act as a powerful antioxidant that may lower risks of diabetes, heart disease, and even Alzheimer’s disease according to a 2019 publication in Advances in Nutrition.

Whole Grains & Ancient Grains

Ancient grains—grains that have been relatively unchanged over the last several hundred years such as spelt, emmer, and teff, to name a few, are all forms of grains and seeds that are considered superfoods. If you’re looking to reap the benefits of these grains, there’s no real need to overthink it. Simply choosing whole grains over refined grains such as brown rice instead of white rice already provides plenty more nutrients and fibre. In addition, barley, bulgur wheat, and oats are common whole grains that have the uncontested in the superfoods list, packing fibre, antioxidants, and vitamins.

When it comes to superfoods, brown rice reigns as one of the all-time greats. Boasting a variety of acids with antioxidant properties that may prevent conditions like type 2 diabetes, cancer, and heart disease, the whole grain comes with endless benefits. If you’re looking to cook up a delicious brown rice meal, head over to our website and pick from our organic spread of whole grain rice and pasta.

In conclusion, we’ve learnt the importance of doing our due diligence to understand food labels. In addition to this, we have covered some various different superfoods that could help our brains think faster, as well as foods that combat against disease that could harm our bodies.

To help us stay mentally and physically well, let us begin by being more aware of the food we consume so that we can think healthy by eating smart!