The Health Promotion Board (HPB) conducts a National Nutrition Survey every few years. The 2018 report found that Singaporeans’ diet quality has improved tremendously. More Singaporeans are consuming food sources with wholegrain, fruits and vegetables. On the flipside, we are witnessing an increase in degenerative brain diseases like dementia. With hectic work schedules and academia-tuition-centre environments, it is easy to reach out to convenience foods. Convenience foods contain preservatives which are harmful to the body in the long run. With that being said, which foods are best for brain growth? We have compiled a list of brain foods that Singaporeans can easily incorporate into their diets.
- Fatty Fish
Fatty fish may sound like 2 contradictory words. How can anything ‘fatty’ be healthy? Fatty fish in fact, refers to omega-3 fatty acids. They are unsaturated fats that can replace saturated or trans-fat in the body. They can thereby help lower cholesterol levels in the body and significantly reduce the risk of heart diseases. A neuroscience study found that people who consumed fatty fish regularly had more gray matter in their brains. Gray matter contains nerve cells in charge of decision-making, memory and emotion. For students, this means memorising math formulas in Math tuition in Singapore would be easier. Some common fatty fish sources in Singapore are salmon and sardines. If fatty fish is hard to prepare, fish oil supplements are a good alternative. As compared to cod liver and krill oil, fish oil offers the highest omega-3 content.
Oysters are also a great source of omega-3. Oysters are the only seafood that contain all three classes of omega-3 (DHA, ALA, EPA).
- Blueberries
Blueberries contain the highest amount of antioxidants among other berries. Antioxidants help counter oxidative stress and inflammation. These are conditions that contribute to slower brain performance and brain degenerative diseases. Antioxidants in the brain help bolster connections between brain cells. This makes grasping concepts easier in Math tuition. In Singapore, berries can be on the pricier side. Thus, it is more worth buying blueberries to boost brain performance. Blueberries can be brain food or snacks when studying for PSLE or exams in Singapore.
- Turmeric
Turmeric is sometimes referred to as the ‘power’ food. Similar to blueberries, turmeric has antioxidants and anti-inflammatory properties. Turmeric can be found in everyday curry powders which are delicious and easy to make at home.
- Nuts
Nuts are rich in ALA which are a form of omega-3 fatty acids. They also contain polyunsaturated fats and vitamins which are important for brain health. Any nuts are great, but walnuts in particular contain the highest concentration of DHA.
- Broccoli
Broccoli contains Vitamin K which are essential for the formation of sphingolipids. Sphingolipids are fats that can be found in brain cells.
Maintaining brain health is crucial and ensures optimal performance for examinations. It keeps students alert during tuition centre lessons and study sessions. This ensures that grasping Math tuition concepts or English tuition components easier.