Brain Food
The brain is the control center of the body as it keeps the heart beating, lungs breathing and allows us to move, think and feel. When busy and pulled in many directions, we could all use a little brain boost. Eating the following foods can help keep the brain in peak working condition, according to healthline.com.
Fatty fish contains Omega-3 fatty acids which our brains use to build cells and are essential for learning and memory. Omega-3s also play a role in improving mood and protecting against cognitive decline. Focus on cold-water fish – sardines, mackerel, anchovies, salmon and herring, known by the acronym SMASH – which are high in omega-3s and low in mercury.
Coffee can help boost alertness and mood and may offer some protection against Alzheimer’s and Parkinson’s diseases thanks to its content of caffeine and antioxidants. Green Tea has components that support brain health too. Keep in mind that too much caffeine can negatively affect health and sleep.
Blueberries are packed with antioxidants that may delay brain aging and improve memory. Try to buy organic, as blueberries are on the “dirty dozen” list of groceries that contain the most pesticides, or rinse thoroughly before eating.
Turmeric is a deep yellow spice that is a key ingredient in curry powder. Curcumin, the active ingredient in turmeric, has been shown to benefit memory, ease depression by boosting serotonin and dopamine and even help new brain cells grow.
Broccoli contains compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K and sulforaphane, which may help protect the brain against damage. Try broccoli sprouts for highly-concentrated antioxidant effects.
Pumpkin seeds are rich in many micronutrients which are important for brain function, including copper, iron, magnesium and zinc. An iron deficiency can lead to brain fog and impaired brain function.
Dark chocolate having a 70% or greater cocoa content contains brain-boosting compounds including flavonoids, caffeine and antioxidants. Dark chocolate may improve mood (of course!) and increase gut microbiome diversity.
Nuts contain many brain-boosting nutrients including vitamin E, healthy fats and plant compounds. Walnuts may have an extra edge in delivering anti-inflammatory properties.
Oranges, and other foods high in vitamin C such as bell peppers, guava, kiwi, tomatoes and strawberries, support brain health and can help with tasks involving focus, memory, attention and decision speed.
Eggs are a rich source of several B vitamins and choline, which are important for regulating mood and promoting brain function and development.
Including these foods and beverages in our diets will help protect against damage to our brains, support memory, improve mood and support brain development. Why not give our brains a boost?
By Lisa Nicklanovich; courtesy photo
