2-Berries. Getting beneficial anti-oxidative compounds like vitamins C, E, beta-carotene and other nutrients through food may help prevent, or at least curtail, the damage, because they can disarm potentially cell-injuring free radicals circulating throughout the system.
Research has shown that beneficial chemicals called ellagatannis in raspberries, strawberries and blueberries(Berries family) are also found right in the hippocampus, the brain's memory control center.
3-Cherries.Oxidation is not the only process associated with diseases of aging. Inflammation also plays a big role in everything from heart disease to dementia.
Cherries are nature's own little anti-inflammatory pills. They contain Cox 2 inhibitors similar to those found in pain medications such as Vioxx and Celebrex, but they also contain compounds called polyphenols that keep platelets in the blood from clumping together,
4-Eat oily fish.Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing.
5-Eat more tomatoes.There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.
6-Apple.That old adage about "an apple a day" is right on target. Turns out that apples contain a group of chemicals that could protect the brain from the type of damage that triggers neurodegenerative diseases like Parkinson's and Alzheimer's. One of those compounds, a flavonoid called quercetin, has been shown to protect the brain from oxidative injury in animal studies.
7-Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.
8-Turmeric, the yellow spice found in many curries, contains curcumin, which also has powerful anti-inflammatory and antioxidant properties. It may even prove useful in treating Alzheimer's.
contains one of the most important nutrients for building better brains: choline.
9-Oysters.Speaking of seafood as brain food, consider the oyster, which is one food rich in both iron and zinc. and so good and useful for your brain.
10-Cocoa.Several studies have shown that eating flavonol-rich cocoa can improve blood vessel function, boosting circulation throughout the body and blood flow to the brain. The beneficial compounds found in cocoa may even reduce the formation of damaging clots, which may cause heart attacks and strokes.
Bad Food:
1-Certain Fats.Trans fats and saturated fats are bad for brain health. Trans fats offer no benefits to the consumer while causing hardened arteries and altering metabolic processes. Trans fats, often labeled on packaging as partially hydrogenated oils, can be found in fried foods, microwave popcorn, cookies, chips, peanut butter, and more. Saturated fats lead to inflammation throughout the body and fatty buildup in arteries. To avoid saturated fats, swap olive oil for butter, hummus for creamy dips, avocado for mayonnaise, and bison for beef, all of which contain healthier fats like omega 3 fatty acids that support brain health.
2-Simple Carbohydrates - Simple carbohydrates don’t contain fiber like those found in 100% whole wheat complex carbohydrates, so they don’t offer the added benefit of supporting healthy arteries and proper blood flow. Replacing simple carbohydrates with foods high in fiber will better support cognitive function and brain health. Avoid simple carbohydrates by limiting white rice, white breads, processed foods like cake and cookies, and enriched pasta. Choose wild or brown rice, both of which are great for gluten-free diets, and 100% whole wheat breads and pastas for optimal brain health.
3-Sugar.Too much sugar in your diet doesn’t just cause weight gain and type 2 diabetes. It can also lead to sustained increases in insulin production within the body. Excess insulin, which is a hormone produced by the pancreas in response to sugar intake, slows cognitive ability and increases the risk of developing chronic illnesses like cancer and heart disease. Further, a diet high in sugar suppresses a healthy immune system, compromising the body’s ability to fight bacterial and viral infections leading to even more brain-busting inflammation.
Attention: To avoid any potential allergies or interactions with your current medications, please consult a pharmacist or your doctor before taking the herbs.
sources
http://www.bbcgoodfood.com/howto/guide/10-foods-boost-your-brainpower
http://www.beliefnet.com/Health/2009/05/Healthy-Foods-to-Feed-Your-Brain.aspx?b=1&p=9
http://www.brainbalancecenters.com/blog/2014/05/worst-foods-for-brain-health/
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Research has shown that beneficial chemicals called ellagatannis in raspberries, strawberries and blueberries(Berries family) are also found right in the hippocampus, the brain's memory control center.
3-Cherries.Oxidation is not the only process associated with diseases of aging. Inflammation also plays a big role in everything from heart disease to dementia.
Cherries are nature's own little anti-inflammatory pills. They contain Cox 2 inhibitors similar to those found in pain medications such as Vioxx and Celebrex, but they also contain compounds called polyphenols that keep platelets in the blood from clumping together,
4-Eat oily fish.Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing.
5-Eat more tomatoes.There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.
6-Apple.That old adage about "an apple a day" is right on target. Turns out that apples contain a group of chemicals that could protect the brain from the type of damage that triggers neurodegenerative diseases like Parkinson's and Alzheimer's. One of those compounds, a flavonoid called quercetin, has been shown to protect the brain from oxidative injury in animal studies.
7-Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.
8-Turmeric, the yellow spice found in many curries, contains curcumin, which also has powerful anti-inflammatory and antioxidant properties. It may even prove useful in treating Alzheimer's.
contains one of the most important nutrients for building better brains: choline.
9-Oysters.Speaking of seafood as brain food, consider the oyster, which is one food rich in both iron and zinc. and so good and useful for your brain.
10-Cocoa.Several studies have shown that eating flavonol-rich cocoa can improve blood vessel function, boosting circulation throughout the body and blood flow to the brain. The beneficial compounds found in cocoa may even reduce the formation of damaging clots, which may cause heart attacks and strokes.
Bad Food:
1-Certain Fats.Trans fats and saturated fats are bad for brain health. Trans fats offer no benefits to the consumer while causing hardened arteries and altering metabolic processes. Trans fats, often labeled on packaging as partially hydrogenated oils, can be found in fried foods, microwave popcorn, cookies, chips, peanut butter, and more. Saturated fats lead to inflammation throughout the body and fatty buildup in arteries. To avoid saturated fats, swap olive oil for butter, hummus for creamy dips, avocado for mayonnaise, and bison for beef, all of which contain healthier fats like omega 3 fatty acids that support brain health.
2-Simple Carbohydrates - Simple carbohydrates don’t contain fiber like those found in 100% whole wheat complex carbohydrates, so they don’t offer the added benefit of supporting healthy arteries and proper blood flow. Replacing simple carbohydrates with foods high in fiber will better support cognitive function and brain health. Avoid simple carbohydrates by limiting white rice, white breads, processed foods like cake and cookies, and enriched pasta. Choose wild or brown rice, both of which are great for gluten-free diets, and 100% whole wheat breads and pastas for optimal brain health.
3-Sugar.Too much sugar in your diet doesn’t just cause weight gain and type 2 diabetes. It can also lead to sustained increases in insulin production within the body. Excess insulin, which is a hormone produced by the pancreas in response to sugar intake, slows cognitive ability and increases the risk of developing chronic illnesses like cancer and heart disease. Further, a diet high in sugar suppresses a healthy immune system, compromising the body’s ability to fight bacterial and viral infections leading to even more brain-busting inflammation.
Attention: To avoid any potential allergies or interactions with your current medications, please consult a pharmacist or your doctor before taking the herbs.
sources
http://www.bbcgoodfood.com/howto/guide/10-foods-boost-your-brainpower
http://www.beliefnet.com/Health/2009/05/Healthy-Foods-to-Feed-Your-Brain.aspx?b=1&p=9
http://www.brainbalancecenters.com/blog/2014/05/worst-foods-for-brain-health/
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