Health

7 foods to boost a tired mum’s brain

Parents in general often miss out on a lot of sleep, especially in those early years of your child’s life. Juggling work, the running of the house, looking after the family and trying to follow a healthy eating diet plan after little sleep can be exhausting. Plus, baby brain is REAL!

Here are some tips on which foods to choose when preparing your healthy eating recipes to lose weight, that are great boosters for tired brains:

Energy boosting foods

1. Wholegrains

bread

Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy – in the form of glucose in our blood to the brain. Choosing wholegrains will keep you mentally alert throughout the day because they have a low GI, which releases glucose slowly into the bloodstream. Try to opt for ‘brown’ cereals, bran, grainy breads and brown pasta.

2. Oily fish

Pesto Salmon

Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as do EPA AND DHA. They are good for healthy brain function, the heart, joints and general wellbeing. Good sources include:

  • Salmon (like the Pesto Salmon pictured above)
  • Trout
  • Mackerel
  • Herring
  • Sardines

Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss.

3. Blueberries

"Full frame Close up of BlueberriesFor More Great Edible Options, Go to this lightbox!"

In blueberries there are compounds called flavonoids. These flavonoids interact with nerve cells, increasing communication between them and stimulating the regeneration of brain cells. This can improve both short and long-term memory. So eat blueberries as they can improve your memory and reverse that forgetfulness…and what mum doesn’t suffer from that!

4. Pumpkin seeds

Pumpkin Bread

Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.Pumpkin seeds are actually one of the most nutritious (and delicious) seeds to eat. They are a true brainfood containing Omega 3 and Omega 6, making them a smart snack for you and your kids.

The Omega 3 fatty acids are known for their role in improving mental health, aiding memory and supporting healthy brain development. And ladies, because pumpkin seeds also contain lots of zinc, they have been shown to increase your libido. Check out our Pumpkin Bread recipe here!

5. Broccoli

prepared broccoli in a bowl on table

The vitamins in broccoli help convert tryptophan into serotonin, your good mood brain chemical, and the large amounts of vitamin K in broccoli enhance cognitive function and improve brainpower.

6. Nuts

Mixed nuts on wooden table and bowl

Both nuts and seeds boost your brain power and improve your mood. Nuts like almonds, cashews or walnuts contain protein, fibre and beneficial fats. Snack on nuts to clear up that mid-morning brain fog.

7. Eggs

Corn salsa with egg

Eggs are a rich source of choline, a nutrient important for memory development and function. Choline affects nerve signalling and cell membrane signalling and it also supports structural integrity of cell membranes.

This 10 Minute Corn Salsa with Egg is a delicious and budget-friendly brekky to enjoy!

Access thousands of recipes on the 28 Day Weight Loss Challenge

CHALLENGE_28 Days

If you are a tired mum who’s keen to follow a healthy eating meal plan, master your meal prep skills and tackle your weight – then be sure to check out our  28 Day Weight Loss Challenge.

Our 28 Day Weight Loss Challenge has been able to help thousands and thousand of mums lose weight, blast belly fat and improve their overall health through healthy eating plans and exercise programs.

To learn more about the  28 Day Weight Loss Challenge click HERE

cheree-sheldon
written by:

Cheree Sheldon

Cheree is an experienced naturopath who specialises in nutritional medicine; focusing on pregnancy support, babies and children. She is a published recipe developer whose background as a chef allows her to develop healthy, nutritionally balanced meals. Being a mum herself, she loves recipes that are easy to make and appeal to the whole family. Cheree has worked for the Healthy Mummy since early 2015 developing Healthy Mummy specific recipes and preparing the challenge meals for our monthly 28 Day Weight Loss Challenges. She calculates all the nutritional information for the recipes and provides our team with expert advice and information on current nutritional issues.Cheree loves working for the The Healthy Mummy because "I have the chance to share my love of delicious, nutritious food with other mums”.