The bad news is there is no cure to diseases such as dementia, Alzheimer or other memory loss related diseases. However, the good news says that like any other diet that can prevent you from getting heart disease, diabetes or high blood pressure, there are also foods that plays an important role to strengthen your brain health and promotes blood flow in the brain.
Let’s get to know our brain better. Our brain weighs about 3 pounds and it is a very complex structure. The brain uses around 20% of the oxygen and 25% of calories you consume. Our brain use a lot of energy that is why it is vital that you eat the proper food to give proper nutrients it needs. Let’s start with the most popular super foods for the brain:
BLUEBERRIES. These small little fruit can bring a great impact to your brain. It is high in antioxidants that protect the brain against dementia. Since the brain uses a lot of oxygen, it is vulnerable to free radical dangers. Free radicals are separated oxygen particles that attack your cells and cause inflammation and blueberries solidify the free radicals. Berries were proven to enhance the brain’s learning capacity and motor skills.
VEGGIES. Vegetables, like cabbages contain carotenoids and sulforaphane which can protect the brain. According to experts people who eats around two servings of swiss chard, broccoli, cauliflower, Brussels sprouts, kale, cabbage and bok choy can greatly lessens the process of aging. This is why many old men and women who live up to their hundreds are usually those who only eat veggies as their primary diet.
FISH. Fish is always known for it benefits toward the brain that is why I must include this in my super foods list. Opt for wild salmon since it is the greatest source of omega-3 fatty acids which is the top nutrients for the brain. Omega-3 fatty acids slows down the process of aging and it help build the brain cells membrane, added to that it also lessens inflammation. The omega-3 from wild salmon are from the plankton and small crustaceans they ate, meanwhile the farm-raised salmon are fed from “unwanted” fish leftovers and “chicken bits”. Choose the wild salmon instead.
AVOCADOS. Similar to blueberries, avocados enhance the brain’s health. As long as you do not eating avocados too much, then you are good, since avocados are high in calories. As mentioned earlier, the brain uses 25% calories your body consumed and avocados contain calories and monounsaturated fat which increase healthy blood flow in the brain. Avocados also contain fiber which is also great in reducing the risk of heart disease and bad cholesterol.
COFFEE. Drinking coffee between three to five times a day in your 40s to 50s has proven to reduce the risk of getting Alzheimer’s disease by 65% comparing to those who are not fond of coffee. Here’s the catch, coffee simply contain high levels of antioxidants and the coffee contain protective effects on the brain. Do not feel guilty the next time you have your fifth cup of coffee for the day!
APPLES. An apple a day keeps the doctor away! Apples are known for its great nutrients for the body but did you know it is also great for the brain? Here is the more reason you should eat apples more often: Apples are high in quercetin, a chemicals that sustain your mental juice to keep flowing and at the same time protecting your brain. Based on the study in Cornell University, the quercetin protects your brain cells from the free radical attacks that can harm the outer lining of your neurons and which will eventually cause brain deteriorating. Eat apples every day to get the full source of quercetin.
CHOCOLATES. Good news to those who loves chocolates! The Journal of Nutrition in the year of 2009 issued that eating on-third of ounce of chocolate a day helps protect the brain from memory loss and increase the blood flow in the brain.
CINNAMON. The cause of Alzheimer’s disease is the plaques of beta-amyloid and other twists in the brain that is made of tau protein which cause the brain cells to die. Based on the research done in the University of California, cinnamon contains pranthcyanidins and cinnamaldehyde help disable the tau proteins. However, this research needs thorough studies to prove its validity but they are positive about the possibilities. Try to include a sprinkle of cinnamon in your daily breakfast like oatmeal or yogurt and voila! You are good to go.
SPINACH. Remember the famous cartoon Popeye the Sailorman convey the message of how spinach can give boost to his energy? Perhaps, it is true! Spinach contains folate, vitamin E and vitamin K and it is good to fight against dementia. Eating one-half cup of cooked spinach a day can decrease brain weakening by 40%.
TURMERIC. For everyone’s information, turmeric is a family of ginger and it is one of the main spices in curry powder. Notice how people who are fond of spices are less susceptible to cancers? Turmeric contains the compound that fights against inflammation and blocks the development of the beta-amyloid plaques. Added to that, turmeric also lessens the risk of developing artery-clogging cholesterol and allows the blood to flow smoothly to the brain.
GRAPE JUICE OR RED WINE. A good amount red wine or grape juice is good for your brain because it helps boost the memory and verbal learning skills. Similar to blackberries, grape juice polyphenols can enhance the connection between the brain cells, according to the University of Cincinnati College of Medicine.
ALMONDS. Almonds and nuts are rich in vitamin E, monounsaturated fats and other vitamins and minerals that are good for the brain. This food is easy to eat and you can munch it anywhere and everywhere. It also helps preventing deterioration of the brain and enhances your memory. Looking for healthy snacks? Grab almonds!
These are my top super foods for the brain and avoid eating processed foods and watch out for foods that came from unreliable sources, they might contain additives or ingredients that are not good for your health.