You are what you eat.Just as your body needs food to function, so does your brain. But it has to be the right kind. These five brain foods will get the blood flowing and help keep you smart, sharp, and alert.
| Want an extra boost of brain power? Smile. Researchers found that seniors who were in a positive mood performed better on tests of decision-making and working memory. So do something that makes you happy and protect your brain at the same time.. |
1. Beets – This vegetable root can do wonders. Beets contain nitrates that open the blood vessels and increase blood flow to your brain. Better blood flow helps prevent cognitive decline in older adults. A study from Wake Forest University found that adults 70 and older who ate a high-nitrate breakfast that included beet juice had increased blood flow to the area of the frontal lobes. That area of the brain is commonly associated with degeneration that leads to dementia and other age-related cognitive decline.
2. Sage – This herb offers more than just flavor. People who suffer from Alzheimer’s or dementia have a deficiency of something called acetylcholine. Acetylcholine is a chemical messenger. It keeps communication flowing between neurons. However, when it breaks down, cells can’t communicate. The result is cognitive decline. Sage actually stops this breakdown. It preserves your memory and improves mental function. People who took sage oil extract prior to a cognitive test performed better.
3. Eggs – Start your mornings off right. Eating protein-rich foods like eggs can improve your overall brain health. And don’t forget about the yolk. That’s where all the vital nutrients are. Yolks contain an enzyme that helps power your brain. Eggs also contain folate and B12. They help fight inflammation and the buildup of homocysteine. Homocysteine is an amino acid that disrupts communication between brain cells by triggering cell death. High levels increase your risk for Alzheimer’s. Just remember to always buy organic and free-range.
4. Water – It’s simple. Your brain requires a balance between water and other elements to operate. When that balance is off, your brain cells lose efficiency. Dehydration can impair short-term memory and the recall of long-term memory. If you don’t stay hydrated you’ll have difficulty concentrating. A study from Ohio University found people who were hydrated scored significantly better on tests of brainpower. Try to drink six to eight glasses throughout the day.
5. Grass-Fed Organic Beef – Yes, red meat protects your brain! Grass-feed beef has high levels of omega-3s. Omega-3 fatty acids are essential for brain health. Think about it… The brain is over 60 percent fat. It’s no wonder this fatty acid helps the brain grow. And a bigger brain is a healthier brain. Not only that, but omega-3s are critical for healthy nerve cell membranes. They also help fight inflammation and slow down the buildup of plaque in the brain
These top five foods will boost your brainpower and keep you focused all day long. As a bonus, they’ll not only keep your brain healthy, but your heart too.
References:
1 http://phys.org/news/2010-11-daily-dose-beet-juice-brain.html
2 http://www.sciencedaily.com/releases/2003/09/030901091846.htm
3 http://myhealingkitchen.com/medical-conditions/memory/eggs-help-build-a-healthy-brain/
4 http://www.psychologytoday.com/blog/you-illuminated/201010/why-your-brain-needs-water
5 http://www.prevention.com/health/brain-games/foods-boost-brainpower/water
6 http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=7948423&fulltextType=RA&fileId=S0007114510003090
7 http://www.tandfonline.com/doi/abs/10.1080/02699931.2012.698251
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