10 Foods for Brain Health [αρθρο]
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10 Foods for Brain Health
1. Strawberries are not only rich in antioxidants which helps protect and boost the brain but they also contain anthocyanins, a type of flavinoid which is known to work in critical areas of the brain such as in memory improvement. They also contain quercetin which is another brain boosting nutrient. It is best to grow your own strawberries or buy them organic as they are on the dirty dozen list of foods which means they are highly sprayed with pesticides. Eat them within a day for the best taste but refrigerate any leftover berries and don’t wash them until you are ready to eat them to prevent spoilage.
2. Fatty fish like salmon, sea bass, halibut, albacore tuna, cod, trout, mackerel and sardines are jam packed with omega-3 fatty acids, specifically DHA, which protects the brain and supports its development and functioning. Always buy fresh fish where possible and avoid farmed fish. Frying fish reduces many of its health benefits so choose healthier ways of preparing it.
3. Green tea contains a polyphenol called epigallocatechin gallate (EGCG) which studies suggest protect the brain by lowering the amount of protein that builds up as plaque. This plaque has been linked to the type of memory loss and nerve damage seen in people with Alzheimer’s. Green tea naturally contains caffeine so use it in place of your morning coffee. Two cups a day will enhance your memory and your ability to concentrate. If you do not like the taste of green tea, you can always take a green tea pill or a powered form like Matcha.
4. Leafy greens contain omega 3 fatty acids and are rich in vitamin E and carotenoids. They are also high in iron and iron deficiency has been linked to impaired memory. Some good leafy greens include kale, chard, bok choy, arugula, turnip greens, collard greens, dandelion greens and mustard greens. Leafy greens are at the foundation of an alkaline diet so be sure to eat them regularly. Add them to your green smoothies or simply mix in a salad. The stronger tasting greens can be sauteed, steamed or added to soups and stirfrys.
5. Curry is a yellow spice used commonly in Indian food. It contains a mixture of spices including tumeric which is high in antioxidants which helps maintain cognitive function and fights free radicals in the brain. According to the American Journal of Epidemiology, 2006, people who consumed curry "occasionally" and "often or very often" had significantly better Mental State Exam scores than did those who "never or rarely" consumed curry. Turmeric also contains curcumin which been proven to have anti-tumor, antioxidant and anti-inflammatory properties. Curry can be used as a powder or paste and makes a wonderful addition to vegetarian dishes or chicken.
6. Avocados are rich omega 3 fatty acids and contain 14 minerals including iron and copper which are necessary for brain health. Avocados are also high in vitamin A and B which are necessary for healing and are full of antioxidants that prevent free radical damage. Try using avocados in place of cheese on sandwiches, wraps and salads or make your own delicious guacamole.
7. Olive oil is rich in vitamin E, calcium and omega 3 fatty acids which fights inflammation keeping your cognitive abilities strong. Researchers at the Department of Neurobiology, Stockholm who gave Alzheimer’s patients omega-3 fatty acid supplements, found that they had a beneficial effect on the mental health of these individuals. Use extra virgin olive oil to make your own salad dressing. You can also use olive oil (not extra virgin) for cooking because it has a high smoke point and very little taste. Other oils rich in omega 3 fatty acids are avocado oil, hemp oil and flax seed oil. Stop using vegetable oils that contain obscene amounts of omega-6 and minute levels of omega-3 fatty acids (such as grape seed, cottonseed, sunflower, safflower, corn and soybean oils) and replace them with extra virgin olive oil, avocado oil or hemp oil.
8. Almonds are a concentrated source of vitamin E which is associated with healthy brain function. They are also high in essential fats like omega 3 fatty acids. Hazelnuts, walnuts and flaxseeds are also good for brain health. Nuts make a good snack or are a great addition to salads.
9. Microalgae like spirulina, chlorella and kelp contain over 100 trace minerals and are an excellent source of protein. They provide powerful nutrients to your brain and protect against oxidative damage. They are also high in chlorophyll making them highly alkalizing. You can get these powerful green foods in powdered form, capsules or flakes and simply add to your smoothies or sprinkle over salads.
10. Brussels sprouts are rich in choline, which is necessary for memory and brain health. They are also an excellent source of vitamin C, vitamin K and essential fatty acids which are critical to brain health. In addition, studies show that these green sprouts may boost DNA repair in cells and block the growth of cancer cells. You can steam Brussels sprouts or roast them with a little garlic and olive oil.
