Growing up I can recall my Grandparents and my dad always grew gardens, sitting on the porch and shelling peas, I would enjoy listening to the elders talk about their lives as children. It was a tedious task but I enjoyed the stories. Perhaps that is where I get my love for gardening and the joy, from digging in the dirt. Fast food was a treat, certainly not a way of life as it is now in so many homes. I also remember helping my mother and Great Aunt cook, another thing I get pleasure from today.
There is an old saying “you are what you eat”, but did you ever stop to think that applied to your brain as well? A healthy brain is essential to the health of your whole body. Your brain as other major organs, like heart, and lungs, relies on nutrients to function properly and to fight natural decline that happens with age. Your ability to learn, your memory, and thought processes, as well as your focus rely on needed nutrients.
Certain foods play a part in boosting your brain energy the most, let’s look at some of those.
Berries such as blueberries, strawberries, raspberries, blackberries, mulberries, and black currents contain antioxidants and anti-inflammatory properties. Some of the antioxidants, especially those found in blackberries, accumulate specifically in your brain, improving how your brain cells communicate with one another. All of the berries listed can increase plasticity which boosts memory and learning by helping brain cells form new connections. The berries loaded with antioxidants, combat free radicals, which damage the cells of your brain, to improve learning and prevent decline.
Dark chocolate as in cacao, also contains anti-oxidant flavonoids that benefit your body by protecting your cells from free radical damage. Your brain is very sensitive to the damage free radicals causes to your cells, which produces mental decline as you age. Adding foods high in antioxidants, like dark chocolate, is an important part of your diet. The flavonoids found in cacao, helps the growth of blood vessels and cells in the brain involved in both learning and memory. This should be a food that is easy to add to your diet, after all, who doesn’t like chocolate? However, remember, I am referring to cacao, not Hershey Bars or Three Musketeers.
I try to eat fatty fish such as salmon, mackerel, sardines, trout, tuna, or herring, at least twice a week. These kinds of fish are high in omega-3 fatty acids, the kind of fat that makes up 60% of your brain. Omega-3s build membranes of your brain cells and increase blood flow to the brain, which is essential for learning and memory. Fatty acids also slow cognitive decline associated with aging.
Coffee anyone? Believe it or not coffee is one of the most consumed beverages in the world, and contains multiple health benefits. Of course, that excludes the sugars, syrups, and some milks added to it. The caffeine content of coffee is helpful to your brain, keeping you alert by blocking chemicals that make you feel tired. Drinking 3-5 cups of coffee daily has been proven to reduce the risk of Alzheimer’s disease by 65%. Caffeine can also improve concentration and may raise your brain’s capacity for processing information, increasing complex brain activity. It goes without saying if caffeine makes you jittery, then this is not to be added to your diet.
One of my favorite breakfasts is boiled eggs and a whole sliced avocado, “the incredible edible egg” is definitely incredible when it comes to brain function. Eggs are high in vitamins B6, B12, and folate, all of which are linked to delaying mental decline and preventing brain shrinkage. Eggs also contain choline which aids in your body’s production of a neurotransmitter that regulates memory.
The other part of my breakfast, avocado, has a unique ability to help your brain lower blood pressure. High blood pressure, primarily associated with detriments to your heart, also leads to mental decline. Both high blood pressure, and high bad cholesterol can cause a buildup of plaque in your arteries, which limits blood flow. Limiting blood flow to the brain can lead to dementia and strokes, as well as overall thinking.
Many nuts and seeds, just like fatty fish, contain omega 3s, that as mentioned above, are high in antioxidants. The omega 3s found in nuts and seeds, combine to prevent cognitive decline, that occurs with aging. They provide the brain cells protection against free radical damage. Seeds like pumpkin in particular, contain high levels of zinc, which is needed for nerve signaling within the brain. They also contain magnesium, essential for learning and memory.
As well, many nuts contain high levels of vitamin E, a needed antioxidant known for improving brain function and preventing mental decline. Consider adding sunflower seeds, pumpkin seeds, hazelnuts, almonds, and walnuts. You can find these in small packs at Aldi stores, carry some around with you for a quick boost.
The active ingredient in turmeric, curcumin, has both antioxidant, and anti-inflammatory properties. Curcumin has the ability to cross the blood-brain barrier, allowing it to directly enter and provide benefit to your brain’s cells. It has also been found to improve memory, delay cognitive decline brought on by aging, and boosts the growth hormone responsible for cell growth.
Whole grains, like whole grain pasta, breads, oatmeal (not instant), barley, and brown rice, are a great source of vitamin E. Vitamin E has been linked to slowing Alzheimer’s disease, which benefits both memory and overall brain function. Green tea has been linked as well, with improved memory. It has high antioxidant levels that combat the damage caused by free radicals, mentioned above. The caffeine level in green tea is not as high as that found in coffee, however, it can improve memory, increase concentration, and make you more alert. Green tea also contains an amino acid that is known to increase the activity of neurotransmitters in the brain that help you feel relaxed, aiding in sleep. Sleep is essential in keeping your brain at its optimal functioning level.
Don’t run out and grab a bunch of candy and cookies as a source, but sugar is needed by your brain for fuel. Actually, not sugar, but glucose is preferable to your body when it comes to brain function. Too much sugar, as found in candy bars, can impair memory. Your brain does use the carbs and sugars you eat to make and utilize glucose. A small glass of orange juice is a great boost to your short term memory, learning processes, and overall cognitive abilities. Oranges are rich in vitamin C, a proven need in preventing overall and age related cognitive decline.
Consider adding some of these foods to protect your brain from age decline, and to boost your brains memory and overall function. There are multiple health benefits in doing so.
Until next time,
Peace, Love, and Blessingsā¤
