How the food you eat affects your brain


How the food you eat affects your brain

By Mia Nacamulli Published on Jun 21, 2016

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When it comes to what you bite, chew and swallow, your choices have a direct and long-lasting effect on the most powerful organ in your body: your brain. So which foods cause you to feel so tired after lunch? Or so restless at night? Mia Nacamulli takes you into the brain to find out.

 

20 Foods To Naturally Increase Your Brain Power

1. Olive oil

Rich in polyphenols, which are powerful brain protective antioxidants.

2. Coconut oil

Enhances the ability of the brain’s neurons to use energy while at the same time reducing the production of damaging free radicals.

Provides saturated fat — a vital nutrient for the integrity and function of brain cellmembranes.

3. Wild salmon

A terrific natural source of the omega-3 oil DHA. DHA plays a pivotal role in maintaining the health of brain cells and actually helps to stimulate the growth of brain cells in the brain’s memory center.

4. Blueberries

Power-packed with brain-protective antioxidants. Blueberries also help to reduce inflammation, a cornerstone of virtually all brain degenerative disorders.

5. Turmeric

Acts to turn on the parts of our DNA that help reduce inflammation. The important role of turmeric in brain health has been described in the Vedic texts dating back more than 3,000 years.

6. Eggs

Rich in choline, the precursor chemical for acetylcholine, one of the most fundamental neurotransmitters. In addition, eggs contain cholesterol, an important component of brain cell membranes as well as serving as a brain-protective antioxidant.

7. Dandelion greens

Rich in prebiotic fiber, the specific type of fiber that helps nurture the growth of brain supportive gut bacteria.

 

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8. Walnuts

Rich in a variety of nutrients to support brain health including vitamin E, omega-3 fats, copper, manganese, and fiber for brain supportive gut bacteria.

9. Exercise

I had to put it on the list. Call it a “food for the soul” if you wish. Aerobic exercise turns on the genes that make BDNF (a growth and protective hormone) that targets brain cells.

10. Asparagus

Rich in prebiotic fiber to support brain-healthy gut bacteria. Asparagus is high in anti-inflammatory nutrients and folate.

11. Kimchi

A traditional Korean fermented dish that’s loaded with healthful probiotic bacteria, which promotes brain health.

12. Jicama

One of the best sources of prebiotic fiber. Jicama, also known as Mexican yam, is high in vitamin B6, folate, and vitamin E.

13. Kale

great low-carb vegetable that’s rich in vitamins C, K, and A, as well as potassium and iron.

14. Broccoli

High in sulfurophane, a chemical that aids in detoxification, reduction of inflammation, and control of damaging free radicals.

15. Avocado

High in monounsaturated fats to protect brain cells. Avocado oil has been shown to help maintain healthy blood pressure levels.

16. Red wine

Rich in polyphenols that may actually boost brain blood flow.

17. Dark chocolate

Like red wine, also rich in polyphenols.

18. Spinach

Rich in brain-protective antioxidants along with vitamin K, folate, and lutein.

19. Almonds

Like fatty fish, almonds have high levels of brain-healthy omega-3 fatty acids and lots of brain-protecting vitamin E.

20. Pumpkin seeds

A rich source of zinc, a mineral that plays an important role in memory and overall brain function.

 

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