Best Healthy Food For The Brain - The Ultimate Brain Food List
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Best Healthy Food for the Brain    -    The Ultimate Brain Food List

If I asked you right now, what food is healthy for your body, would you know the answer? Most likely yes! What about if I asked you about your brain?

Like for your body, there is food that is good and food that is bad for your brain. But unlike our body, our brain won’t show the signs of malnutrition straight away but slowly over time when we get older.

There was a good commercial once on our local channel about a heart disease. It was showing the viewers how one would react if he or she saw his or her own heart! Would the individual still abuse the improper diet if he saw directly and transparently how his heart is affected? I sincerely doubt! I guess the same goes for our brain. Most of us don’t care that much about it until it’s too late.

Food You Should Avoid

Any high-fat diet is bad for your body as is for your brain. It does not just contribute to obesity but also to neurodegenerative disease, long-term memory loss, and cognitive impairment. This was tested by a few korean scientists. They concluded that ingestion of fatty food decreases the number of newly generated cells in hippocampus, which plays a crucial role in the consolidation from short-term to long-term memory and spatial navigation.

Which Type of Food is Good for my Brain?

You should concentrate on food that contains a lot of antioxidants because we are trying to fight a #1 contributor to aging and cognitive impairment - oxidative stress! Fruits, especially berries fall into this category. Vegetables are also important, most valuable are beans, artichokes, onions and garlic.

List of Healthy Food That is Beneficial to Your Brain

Apples

The best all-around fruit you can eat. “An apple a day keeps the doctor away” is a popular proverb for a reason. This amazing fruit is packed with vitamin C, B and K. Its main qualities are fat reduction and glucose intolerance decrease. It also increases skeletal muscle capacity. Make sure you eat it whole. Don’t peel it! Peel is an important source of phytochemicals and possibly antioxidants. A study has shown that peeling an apple can strip it of its antioxidant value by a staggering 33 - 66%!

Garlic

A vegetable with incredible medicinal properties. People in your vicinity will not be fond of distinctive smell of your breath, but your brain will thank you for it! It will lower cholesterol levels, help reduce heart disease and blood pressure! Garlic has a very good source of vitamin C, which is the best antioxidant defender. In it we also find selenium and manganese, which are both known for their antioxidant properties. Be careful with the servings. Research has shown that just after 60 seconds of immediate micro-waving, the garlic will lose some of its anticancer qualities. Same goes for boiling.

Small Red Beans / Adzuki Beans

Associated with many low-fat diets, they are a good source for a variety of minerals. Red beans or adzuki beans have a high volume of flavonoids (natural dye) which are connected with anti-allergic, antioxidant, anti-cancer and antiviral activities.

Blueberries

Contains lots of vitamin C and vitamin B. Healthy and tasty fruit! Beside the obvious antioxidant value, it has been proven that blueberries can boost memory in older adults if eaten daily. It is ok if you buy them frozen, allegedly they don’t lose on the quality if frozen for longer periods of time (3-6 months) as was proven by a study.

Blackberries

This is very nutritious fruit with lots of dietary fiber. They contain a lot of manganese too like red beans to fight oxidation. One cup of blackberries (144 g) has an average of 7.6 g of fibre and contains half the daily recommended dose of vitamin C.

Onions

Its outer layers contain a lot of concentrated flavonoids, therefore peel as little as possible! Although it may vary from onion to onion. For the best result, scientists recommend that you consume one-half of a “medium” onion a day. We really should include this veggie in our diets every day!

Artichokes

Known for the unprecedented amount of antioxidants among vegetables. Additionally, they aid digestion, gall bladder function, and reduce cholesterol level to battle coronary disease. You won’t usually see them as a main dish, I bet you know them only because of the pizza, am I right? Now is the time to check out some recipes!

There is more info about the food and diet on my website which is entirely devoted to mental health. Take care and see you there!


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