Key points to remember when choosing foods to feed our brains:

-good fats, in the form of omega-3 fatty acids, create and build healthy cells in our brain;

-amino acids from proteins create the neurotransmitters so our brain can receive valuable info from other parts of our body;

-carbohydrates, broken down into glucose, provide the fuel to feed our brain; and

-micronutrients, in the form of antioxidants, help to defend our brain from damage and potential dysfunction.

The following are several food suggestions to incorporate into your diet to keep your brain functioning at its best:

*Eggs:  Egg yolks contain some of the best quality fats as well as choline, one of the superstar brain nutrients. Choline is necessary to produce acetylcholine, which plays a critical role in memory. (Studies have linked acetylcholine deficiences to memory loss and Alzheimer’s.)  So go ahead and eat the whole egg!

*Quality Oils: Olive, Walnut, Avocado, Flax:  These oils are far superior to canola, corn and soy oils, which contain Omega-6 fats rather than the Omega-3 fatty acids.

*Tempeh:  Tempeh is a smart protein that helps stabilize your blood sugar. And because it’s derived from fermented soy, you get an extra health boost! You can also get a brain boost from grass-fed beef, which provides plenty of energizing and balancing B vitamins.

*Flax Seeds:  Flax seeds are a true super food. Flax seeds are literally made of nothing but fiber, vitamins, and Omega-3’s. (Flax seeds are a must for vegetarians!)

*Beans:  Beans contain B vitamins, “slow burning” carbohydrates, and plenty of fiber. Fiber has been shown to improve cognition.

*Greek Yogurt:  Yogurt contains an amino acid tyrosine. Tyrosine perks you up and improves mental alertness. Avoid flavored yogurts with added sugar – add in your own fruit and nuts and sweetener.

*Vegetable-Packed Salad:  A big, flavorful salad is full of fiber, vitamins, and antioxidants. Your brain really loves antioxidants C and E, so pack your salads with nuts, pumpkin seeds, olive oil, bell peppers, broccoli and fruit, too.

*Strawberries and Blueberries:  These fruits contain antioxidants that help boost cognition, coordination, and memory. Eat some berries daily if you can! They go great with yogurt, on cereal, in salads, in smoothies, etc.

*Nuts and seeds:  Trail mix comprising a mix of your favorite nuts and seeds makes a great snack. Not only will the sensible mix of fiber, protein, and fat stabilize flagging blood sugar, but the vitamins and minerals in nuts (B, E, magnesium, and more) are excellent for your brain.  Remember:  soaking raw nuts increases their protein content by half and decreases their fat by two-thirds!

*Oily fish:  This is probably the single most important element required for optimal brain health. The brain is 60% fat, but it doesn’t like processed fats, trans fat, or Omega-6 fats. Your brain needs those Omega-3’s! Oily fish like wild Alaskan salmon, mackerel, and tuna contain DHA (docosahexanoic acid), the best form of Omega-3. Increased Omega-3 intake has been linked to alleviation of a spectrum of mental health concerns, from anxiety and irritability to depression and even schizophrenia. Enjoy those fatty, oily fishes!

Valerie Breslow
Holistic Health and Nutrition Counselor
The Wellness Box
http://thewellnessbox.com
valerie@thewellnessbox.com
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858.337.4217