brain food

    BRAIN FOOD

    BRAIN FOOD 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

    Brain food. What, what’s that? Well, it’s essentially all the foods you should be eating yet probably aren’t. Brain foods are whole foods rich in protein, complex carbohydrates, healthy fats, vitamins and minerals — I’m getting hungry just thinking about it — that your brain needs to make neurotransmitters. And neurotransmitters are brain chemicals such as serotonin (which keeps you up beat), GABA ( which helps you focus), Dopamine (which is responsible for the “highs” you feel), etc., that regulate you throughout the day to make sure your responses and moods are appropriate to any given situation.

    Feeding our brain is integral to allowing us to operate with optimal capacity. Shifts and spikes in our neurotransmitters balance can be caused by skipping meals, excessive stress, high caffeine and sugar intakes and can affect everything from our moods, emotions to permanently altering our metabolic intake and cause diseases and cancers.

    Having the right balance is essential to a healthy you, take a look at some of the foods you can be eating to promote proper neurotransmission.

    Dark chocolate. Who would have thought? Many studies suggest that daily consumption of 1.4 ounces of sinfully delicious dark chocolate reduces stress levels and other stress-triggered biochemical changes in our brains within a 14 days’ time. Other studies also suggest that it boosts metabolism and enhance focus and concentration.

    Turkey breast and Organic lean chicken. White lean meats boost dopamine levels in our body (a chemical that elevate one’s mood and alertness level) so make sure to eat these early in the day to fully benefit.

    Omega-3s.
    Present in abundance in tuna, flaxseeds, mackerel, walnuts, salmon and chia seeds, the presence of these fatty acids have been known to ward off depression. They also increase the grayish matter in areas of our brains that become smaller in people with serious depression issues. Lastly, they also keep the arteries clear of any plaque and safeguard against memory impairment.

    Lentils and beans.
    Lentils are high in folic acid as well as promise and deliver on essential Vitamin B intake levels. Studies have shown correlations between low levels of folic acid and depression. To reduce your chances of being affected by depression we recommend maintaining healthy levels of folic acid and blood sugar. Lentils and beans can also help stabilize blood sugar which is crucial for the brain for a steady stream of energy.

    Avocado. A fruit that is jam-packed with Vitamin E, avocados have been known to improve one’s balance and coordination alongside reducing cognitive delay as we grow old. A supportive study also revealed that avocados also alleviated oxidative stress–one of the most key reasons of brain-related diseases.

    Tea. Freshly brewed tea boosts brain power and enhances your mood.

    Pomegranate. These ruby gems protect the brain from damages of free radicals. Don’t forget, the more colors you eat, the better. Check out my blog, “Eat Colorfully” to learn about different colored foods and their benefits.

    Organic blueberries, strawberries and spinach. They are all great antioxidants. A published study in The Journal of Neuroscience proved that lab rats that were fed spinach and strawberry extracts with their regular rat feed showed low decline in their cognitive abilities as opposed to those that were fed regular rat food.

    Turmeric and Curcumin. Turmeric is the spice that gives curry its yellow color and Curcumin it’s main active ingredient. Studies have shown Curcumin to have incredible benefits against depression, preventing and treating of cancer, and arthritis.

    Raw seeds and nuts. When consumed together, these help blood flow. These magnesium-rich foods also help in the communication between brain cells.

    Grass-fed beef and Pasture-raised eggs. Both of these are a great source of Vitamin B-12. Not only that, they also have the core brain foods like inositol and choline. The presence of vitamin B prevents the unnecessary buildup of homocysteine–an amino acid responsible for memory loss and heart-related conditions.

    No matter what your current health is, consider whether your current moods and emotions are balanced or deserve attention. It may be as simple as introducing some of the foods above into your diet. Just remember the next time you’re eating — you’re also feeding your brain.

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