Food for your brain -Part 2

Food for your brain -Part 2

It is a known fact that what you eat affects your body.

You probably heard this saying a million times: You are what you eat.

A few weeks back I shared with you a very interesting video called Food for your brain.

In that video, Dr. Neal Barnard explains how our brain works and what are the best habits to include in our daily lives.

Food has a major impact on how our brains function. Having an appropriate diet can help us handle stress better, improve our memory and make us more efficient when doing simple daily tasks.

Did you know our brain weight only 2 % of our body mass but assimilates 20% of the calories we absorb in food?

Because we care about you here is a top 10 of the best things to ingest to have a healthy brain.

 

#1- Legumes

Beans and lentils are a great source of complex carbohydrates. They also contain fiber which helps slow down abortion and maintain a constant supply of glucose to the brain.

They also hold a rich amount of folate. Folate is a type of Vitamin B which is extensively involved in brain functions.

#2- Mint

Mint is an excellent source of Vitamin A and Vitamin C.

Vitamin A helps increment learning skills and boost brain plasticity.

Vitamin C protects our brain from cognitive decline.

Even the scent of Mint is said to help with brain functions by encouraging alertness and memory.

#3- Broccoli

Broccoli is probably the best superfood for the body. It also promotes brain power and memory.

It is bloated with Calcium, Vitamin C, Vitamin B, Beta carotid, Iron, Fiber and Vitamin K.

These nutrients together preserve the brain against free radicals and help maintain proper blood circulation and discard heavy metals that could damage de brain.

Broccoli's potassium content can benefit the nervous system.

Studies demonstrated that broccoli can improve the brain's capacity to heal itself.

Colliflower and brussels sprouts are said to have a similar powerful effect on the bodies since they are in the same family of vegetables.

#4- Beets

Including Beets to our diet is an easy but compelling way to increase brain functions.

Their consumption can help increase blood flow in parts of the brain related to executive functioning because of the high number of nitrates they hold.

Also, Beets are rich in carotenoids that can help enhance brain functioning stay off of depression.

#5- Seeds

Sunflowers seed and pumpkin seeds are especially favorable for the brain.

They contain varied mixt of protein, omega fatty acids, and Vitamin B.

These distinct seeds also enclose tryptophan, which the brain remodels into serotonin to alleviate your mood and combat depression.

A handful of seeds per day can also provide our bodies with the daily amount of zinc they need.

Ingesting the right amount of zinc can stimulate your memory and thinking skills.

Ps. Soaked and sprouted seeds are even healthier.

#6- Nuts

Especially walnuts and almonds are the number one food to boost brain function, on earth and they are considered beneficial for the nervous system.

Nuts are a beautiful source of omega-3 and 6 fatty acids, Vitamin B-6 and Vitamin E which has been shown to increase brain power and help avoid many forms of dementia by protecting the brain from free radicals.

It is also good to know that nuts are a source of anti-nutrients like phytic acids.

That is why it is much healthier to soak them in water overnight before eating them.

#7- Quinoa

Quinoa is a remarkable source of carbohydrate and fiber.

It has the power to balance blood sugar and provides the glucose our brain needs.

Quinoa also provides our bodies with Iron; this nutrient can help keep the blood oxygenated.

Its high content in Vitamin B goes hand in hand with the Iron action by balancing our mood and preventing damages to our blood vessels.

Gluten-free, Quinoa can be added to any diet.

It is important to keep in mind that similarly to most seeds, grain or nuts, Quinoa will be healthier for you if soaked in water for a night before being cooked.

#8- Avocado

High-quality fats are intensely crucial for brain health.

Avocados are a wonderful source of mono-unsaturated fat, omega-3, and omega-6 fatty acids these promote blood flow to the brain, lower cholesterol and help the absorption of antioxidants.

Avocados also contain many antioxidants of there own like Vitamin E which protect the body and the brain from free radical damage.

Further, it is a good source of Calcium and Vitamin K both prevent the brain from the risks of stroke.

#9- Blueberries

These berries are very potent in antioxidants defending the brain against oxidative damage and stress that leads to premature aging, Alzheimer's and dementia.

The flavonoids in blueberries also develop the communication between neurons which improves memory, learning and promotes cognitive functions including reasoning, decision making, verbal comprehension, and numerical ability.

#10- Coconut oil

Coconut oil contains media chancy glycorid. The body uses this nutrient for energy and leaves glucose for the brain.

It also has a favorable effect on our blood pressure, blood sugar, and cholesterol.

Anything that benefits the heart and circulation also benefits the brain.

Coconut oil is a good anti-inflammatory and has been linked to the prevention of Alzheimer's and dementia.

 

There are many other ailments you can introduce to your lifestyle to improve your health.

I only named a few here that were particularly good for your brain.

Being conscious that what we ingest is a major player in all complications we might encounter with our body growing old is basic knowledge everyone should have.

I hope this brought you useful knowledge and inspiration for your next meal.