Part 1
“Good nutrition creates health in all areas of our existence. All parts are interconnected”
-T. COLIN CAMPABELL
You are what you eat. Food we eat is a big issue since it impacts how we appear, including the powerful organ which is the brain (mental ability).
Today we are going to discuss different kind of foods which if it is properly consumed brain health whole body in general will be in good condition as follows;
1. Extra-virgin olive oil (EVOO)
It prevents the risk of Alzheimer’s diseases, and in the long term Evoo can help to prevent Brain from the risk of damage.
Evoo helps to break down enzymes in the fatty tissues known as fatty acid synthetic which produces extra fat dietary carbohydrate.
Evoo is an abundant source of manufactured fat, its function is to maintain good health and blood vessels and liver.
Mono-saturated fat also helps to lose weight.
Not only that Evoo also is a good source of vitamin E which is best for balancing and protecting fat structure of your body including protecting your brain from danger of wear and tear of aging.
How to Use: use oil as your diet, you can add up with salads, eggs and as sauce. Keep it in a cool dry place.
2. Avocados
Avocado is the master of all brain food. It is fruits with high capacity in fat protection compared to other diets.
Avocados are a good source of potassium which work with sodium to regulate blood pressure and also help the body against vascular diseases.
Avocados are also a good fiber supplement; one avocados contain 12 grams of fiber.
How to use: you can use half avocados every day, add up with olive oil and sea salt for better results. You can make a slice of it and mix it with salads, eggs and smoothies.
3. Blueberries
Apart from other fruits and vegetables, blueberries are the best one because of their abundant antioxidant capacity because of the presence of flavonoids.
It is helpful in protecting the part of the brain which deals with memory. Proper consumption of blueberries can help to delay cognitive aging.
It also helps to protect the brain against cognitive loss.
How to use: use fresh blueberries, you can add up with salads or chicken snacks.
4. Dark chocolate
Chocolate is a good source of magnesium and flavonoid.
-Flavonoids constitute a groups of polyphenols with numerous behaviorand cognition
. It is helpful in delaying cognitive aging and helps in the improvement of insulin sensitivity, vascular function and flow of blood to the brain.
Make sure you buy the chocolate which has not been processed with alkali.
It also needs to be concentrated with a low amount of sugar, it should be dominated with amount of cacao.
How to use it: eat at least 85% of dark chocolate per week, make sure you use dark chocolate with low amount of sugar dominated with the highest amount of cacao.
5. eggs
Despite its highest amount of cholesterol eggs help to improve cognitive performance and its best for cardiovascular health.
Eggs contain nearly every vitamin needed for the human body including vitamin A, vitamin B12, vitamin E, selenium, Zinc and many other vitamins like choline.
Eggs Yolk helps to improve the neural processing speed since it contains lutein and zeaxanthin.
6. Almonds
Almonds are the best health food for the brain due to various reasons.
• It is important for nurturing the amount of bacteria in your large intestine due to the prebiotic effect available in the skin of almonds.
• Almonds are a rich source of vitamin E which is very helpful in supporting neuro capacity.
• Almonds are also abundant in polyunsaturated fat which is easy to oxidize.
How to use almonds: eat living almonds, you can add up with dark chocolate and berries for better results.
7. Wild salmon
Consumption of wild salmon helps to improve the brain's thinking capacity. It is a vaccine which can help to protect against the risk of cardiovascular diseases and cancer.
Wild salmon contain high amount power carotenoid known as astaxanthin which is important for entire body including the following;
• Help to improve mental capability and advance neurogenesis.
• Safeguard the eye, diminishing irritation.
• Convert blood lipids to a more cardio protective profile.
• Give powerful cell reinforcement impact and free revolutionary rummaging.
How to use: cook, poach or you can eat crude wild salmon.
8. asparagus
Asparagus is abundant in nutrients for brain boosting. Contain high amounts of vitamin B12 which help to reduce fatigue.
Asparagus also helps to reduce the brain decline since it boosts antioxidants and anti-inflammatory.
Apart from cognitive function it is also the best vegetable which helps to improve cardiovascular health.
9. Basil
• It helps to improve sleep.
• Help to improve mental energy.
• Basil is an abundant flavonoid and magnesium which help to boost brain capacity.
• Basil helps to improve the brain memory.
10. Broccoli.
Broccoli is abundant in vitamin K which helps to improve mental recall.
It also has plenty of vitamins like folate which help to improve mental functioning.
It helps to prevent the risk of getting dementia as we grow older.
It is best for cardiovascular health which in turn promotes health function of the brain.
also part from the brain health broccoli is helpful in fighting with various diseases like cancer.
11. Carrots.
Apart from its benefits in eyesight, carrots also contain vitamin A which helps to boost learning skills and also helps to improve learning as we grow older, carrot also associated with the decreasing of the disease risk like cancers.
Carrots are also abundant in vitamin K which help to boost brain memory.
It helps to improve the health condition of the heart.
Last but not least it helps to improve cognitive function.