You are what you eat. Who hasn’t heard this old saying? Our diet affects every bodily function
including brain function and health. Certain foods such as refined sugars,
increase inflammation and reduce blood flow to the brain. World renowned neurologist Dr. Majid Fotuhi said “Food can affect the brain in minutes”, during interviews with CNN and the Dr. Oz show. The “Superfoods” and supplements listed below
do the opposite, reducing inflammation and increasing blood flow to the brain
helping keeping it strong:
Brain Superfood 1: Elderberries
Elderberries are packed with quercetin, a flavonoid that’s
critical to your brain’s health. Like blueberries and strawberries, the
flavonoids found in elderberries help reduce harmful inflammation at a cellular
level. Additionally, quercetin increases the activity of your cells’
mitochondria, which you can think of as the “powerhouses” within each of your
cells. By boosting your mitochondrial activity, you’ll boost your overall
energy level, too.
Brain Superfood 2:
Pecans
Pecans are high in omega-3s, which are vital for a healthy
brain. In fact, pecans are the most antioxidant-rich tree nut, and are ranked
by the USDA among the top 15 foods with the highest antioxidant capacity. A
brand new study shows consumption of omega-3 rich foods like pecans can
dramatically reduce the risk of neural degeneration.
Brain Superfood 3: Chicken Giblets or Clams
Most of us make the mistake of throwing chicken giblets (the
neck, kidneys, gizzard, heart and liver that come bundled inside a whole
chicken) directly into the trash. Even though they may not look appealing at
first, fight the urge to toss them! Not only can the giblets be delicious as an
addition to a chicken stock or prepared on their own (you’ll find plenty of
recipes online), but they’re a great sources of vitamin B12, which is crucial
for brain health. In fact, just a cup of giblets provides 228% of your
recommended daily dose of B12. If you can’t bring yourself to eat them,
however, clams are another terrific source. They also contain zinc and iron,
which have been associated with the brain’s ability to stay focused and recall
information.
Brain Superfood 4:
Vegetable Juice
Vegetables are like heath gold mines, providing all the
vitamins and antioxidants our hearts and brains need. Juiced vegetables are a
convenient and delicious way to get all those vital nutrients. If you’re buying
vegetable juice at the market, look for bottles labeled all-natural with no
added sugar. Of course, the best way to enjoy vegetable juice is freshly juiced
at home, with no added sugar or preservatives. Whether store-bought or
homemade, be sure to limit your intake to 8 ounces a day to avoid excess
sugars.
Brain Superfood 5:
Beets
Nosh on this root vegetable to boost your brainpower. As we
age, poor blood flow contributes to cognitive decline. Research has determined,
however, that the natural nitrates found in beets (as well as cabbages and
radishes) can actually increase blood flow to the brain, thereby improving
mental performance. Be sure to make beets and all the superfoods listed above a
part of your diet. You’ll send your brain capacity through the roof, and tip
the scales in the battle against Alzheimer’s.
Brain Booster Supplement: DHA
If you’re only going to take one supplement, DHA is the one
you need. DHA, or docosahexaenoic acid, is an omega-3 fatty acid that makes up
a significant portion of your brain tissue. Lower DHA levels are associated
with a smaller brain size, so it’s important to supplement your natural DHA
intake (which comes primarily from cold-water seafood). Taking a DHA supplement
reduces inflammation, combats the plaque buildup associated with Alzheimer’s,
and increases blood flow to your brain. In fact, studies have shown that taking
600mg of DHA supplement daily for 6 months boosts your brain so much that it
functions as though it were 3 years younger!
