8 Superfoods your Brain will Love
1.Turmeric (Aka as Curcumin)
Many studies have demonstrated curcumin’s ability to prevent or even help reverse the symptoms of Alzheimer’s disease, as well as other forms of dementia.Curcumin may also help aging blood vessels to relax and increase blood flow to the brain.
Enjoy Tumeric in sauces, curries, stir-fries and casseroles. But, you will get better absorption if you combine Tumeric with black pepper and a bit of healthy fat.
They are rich in antioxidant compounds known as Anthocyanins, which have been shown to improve brain function. A Study published in The Annals of Neurology analyzed data from 16,00 women with an average age of 74, found that the women with the highest levels of blueberry consumption delayed their cognitive aging by as much as 2 1/2 years.
Berries of all types, including strawberries, raspberries and blackberries bring you critical minerals, vitamins, antioxidants,flavinoids and a host of other phytonutrients that are good for your brain, heart and your overall health.
Enjoy berries when they are in season or frozen when not in season. You can add them to salads or smoothies.
Greens, especially cruciferous vegetables such as broccoli,cabbage, kale, collards and brussel sprouts are rich in nutrients that benefit the brain.
Research has found that those who ate leafy green vegetables, such as spinach and kale, once or twice a day experienced significantly less cognitive decline that those who didn’t. In fact, participants who ate greens halted their mental decline by an average of 11 years.
Enjoy greens raw, in a salad, steamed, baked dehydrated, in a smoothie or used as a wrap.
Coffee is a vasodilator, meaning it causes blood vessels to expand, which is good for your circulation. And it seems to have a particular effect on the blood vessels that feed your brain.For all its benefits, coffee isn’t for everyone. Caffeine can make some people jittery, anxious or restless. As in all moderation is key.
Today, next to water, tea is the most widely consumed beverage in the world. (yes even ahead of Coca Cola). Yet we are only now discovering how powerful tea really is.
There are 4 types of tea: white, green, oolong and black. All of these can be derived by the same plant. Of the four white and green are the least processed. They have the highest levels of antioxidants and lowest levels of caffeine. Tea has been linked to reduced rates of Alzheimers disease.
In 2004, researchers in Japan, Sweden, Greece and Australia teamed up for a fascinating study. They wanted to see if there was any one food group that was consitently linked with a longer lifespan in every nation and group. Legumes was it!. As researchers looked at data across all the populations combined, legumes were the food that showed up with the most plausible, consistent and statistcally significant results.
Legumes contain folate, iron, magnesium, and potassium, which can help with general body function and also neuron firing.They also contain choline and B vitamons that boosts acetylcholine ( a neurotransmitter critical for brain function).
Enjoy legumes a few times a week in soups, salads, stir-fries, or curries.
7. Omega -3 Fatty Acids
There are 3 types of Omega 3 fatty acids. ALA (Alpha linolenic acid), EPA ( Eicosapentaenoic acid), and DHA (Docosahexanoic acid). All 3 are critical to human health. These fatty acids help your brain to stay in top shape.
The plants highest in ALA are flax seeds ( grind them up for easier digestion) and chia seeds, walnuts and hemp seeds. EPA and DHA are found in salmon,anchovies, herring, sardines and some other fatty fish.
8. Red Grapes
Red grapes contain Resveratrol, a polyphenol which reduces the levels of amyloida-beta peptides in patients with Alzheimer’s disease. Studies have shown grapes can enhance brain health and delay the onset of degenerative neural diseases.
Eat red grapes ( especially muscadine grapes, which have the highest resveratrol levels found in nature). The whole grape is best because it gives you the fiber and other nutrients from the whole grape. While alcohol’s not great for everybody, studies indicate that consuming moderate amounts of red wine ( 5oz or less per day) can be a way to enjoy resveratrol. However,you can get the same benefit from drinking red grape juice.
( All this information was taken from the Food revolution network )