Tomatoes are one of the easiest and most economical ways to increase your intake of a brain-protecting class of plant nutrients called carotenoids. Pronounced ca-ROT-en-oids, these molecules safeguard fat in the body, which is very valuable for brain function, since your brain i mainly made of fat. Tomatoes are a particularly good source of two all-star carotenoids: lycopene and beta-carotene. Like all carotenoids, lycopene and beta-carotene are powerful antioxidants. They eliminate free radicals helping avoid a root cause of inflammation.
- Milk has long been known to help build healthy bones and provide the body with a vitamin and protein boost.But now it’s being hailed as a memory aid after a study found those who regularly have milk – and other dairy products such as yoghurt, cheese and even ice cream – do better in key tests to check their brainpower.Scientists asked 972 men and women to fill in detailed surveys on their diets, including how often they consumed dairy products, even if only having milk in their tea and coffee. The subjects, aged 23 to 98, then completed a series of eight rigorous tests to check their concentration, memory and learning abilities.
The study, published in the International Dairy Journal, showed adults who consumed dairy products at least five or six times a week did far better in memory tests compared with those who rarely ate or drank them.
You've seen bell peppers -- green, orange, yellow, and red -- in the grocery store or in a salad bar. Red peppers pack the most nutrition, because they've been on the vine longest.Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.
Olive oil is one of the world’s healthiest foods. It’s a major component in the Mediterranean diet that’s widely considered one of the healthiest ways to eat for health and longevity. Let’s take look at five ways olive oil can nourish your brain now and keep you mentally sharp for life:
1 - Olive oil is high in brain protecting antioxidants. It is particularly high natural antioxidants called polyphenols.It contains over 30 phenolic compounds that are potent antioxidants and free radical scavengers. The health benefits of olive oil are believed to be largely due to its high level of polyphenols. Polyphenols also play an important role in keeping bottled oil fresh.
2- Olive oil is high in essential brain vitamins. It is a significant source of vitamin E and vitamin K. Vitamin E prevents mental decline as we age. Vitamin E, especially in the presence of vitamin C, works to maintain a good memory, slow memory loss, and significantly reduce the risk of Alzheimer’s and dementia. Vitamin E can minimize the damage caused by a stroke by redirecting blood supply after the event. It’s an effective antioxidant which helps protects the brain from free radical damage. Vitamin K is mainly found in green leafy vegetables.If you don’t eat as many of these as you should, you can get the vitamin K you need from olive oil.Vitamin K helps keep your brain sharp as you age and boosts your brain processing speed.
3- Olive oil decreases risk of depression. When participants in a large study replaced unhealthy vegetable oils with olive oil, they decreased their risk of depression by almost 50%. Researchers concluded that the more trans fats consumed, the higher the risk of depression.
4- Olive oil increases brain boosting chemicals. Olive oil boosts levels of two important brain chemicals — brain derived neutrophic factor (BDNF) and nerve growth factor (NGF). BDNF is a protein that stimulates new brain cell formation.
5- Olive oil protects your brain from degenerative diseases. Higher intake of monounsaturated fats improves memory and other cognitive functions in seniors. Following a Mediterranean diet high in olive oil can reduce the risk of Alzheimer’s by up to 40%. If you’ve ever eaten olive oil and noticed it made the back of your throat itch, that sensation was caused by oleocanthal. Oleocanthal is an anti-inflammatory polyphenol that can cross the blood-brain barrier to clear the brain of the beta-amyloid proteins associated with Alzheimer’s.
Honey boosts brain function and has often been lauded frequently as the optimum fuel for the brain to prevent metabolic stress and achieve restful sleep, which in turn is critical for our cognitive and memory enhancement.
Salmon’s protein, Omega 3 fatty acids and B vitamins make it one of my favorite brain foods.
If you’re low on energy or in a bad mood, try eating some salmon.
It is my personal cure all for a low mood, low energy, or an inability to focus.
Salmon’s nutritional composition also calms the nervous system and quells sugar cravings due to the rich amino acids and minerals, such as magnesium, that it contains.
Salmon is also a great source of iron so it keeps you energized all day.
The Omega 3 fatty acids in salmon power your brain to focus better, prevent depression and tell your body you’re full so you don’t reach for sugary snacks all day.
I love having salmon at lunch or dinner if I have a big day ahead, or a long night of work.
It works like a charm!
