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Food for Brain: Sharpen Mind And Live Longer

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Brain Foods: Eggs, Leafy green vegetables, lean beef, blueberries, strawberries, blackberries, dark chocolate, salmon, ground cinnamon and dried oregano, walnuts, whole grains and yogurt. Add plenty of water since proper hydration help brain function. Avoid fried foods and include Omega 3 rich foods, essential for cognitive processing.

Food For Brain

Who wants to become smarter? Who wants to feel healthier? I do! Many recent studies show the importance of how certain nutrients can positively affect the brain, specifically in areas of the brain related to cognitive processing or feelings and emotions.

Healthy Foods To Sharpen Your Brain

In general terms, you want to follow a healthy diet for your brain that will lead to a healthy blood flow, improvement of mental sharpness and reduction of the risk of heart disease and neurodegenerative diseases such as Alzheimer’s and dementia.

[Read: Best foods to avoid Alzheimer’s]

According to Gomez Pinilla, a neurobiolgist “Exercise and select diets have important influences on health and plasticity of the nervous system”. According to his line of research – The key is to avoid fried foods and add more Omega 3 fatty acids like Salmon or walnuts and always remember when ingesting fish to watch the mercury level and keep it as low as possible.

According to Dr Pinilla’s study “New evidence indicates that exercise, in combination with dietary factors, exerts its effects by affecting molecular events related to the management of energy metabolism and synaptic plasticity”

Why are Omega 3 Fatty Acids So Important for our Brain?

According to one study, the super-fats your brain needs most are omega-3 fatty acids. Your brain converts them into DHA (docosahexaenoic acid) which enhances neuronal communication and promotes neuronal growth.

[Read: Things causing irritating brain fog]

Food for thought: Food and nutrients represent energy to our bodies the same way that when we use our car we need to fill the gas tank. Unfortunately, we generally take better care of our cars than our bodies. Why is that? Science is telling us that consuming the right nutrients can help our health, aging process, and more efficient brain-body functioning.

Foods For Brain Health

With that said, I want to share with 10 foods that will help you must keep in your diet to maintain brain health:

1. Eggs

Egg yolks contain choline. Studies are showing how deficiencies in choline may contribute to age related mental decline.

Weekly Recommendation: 4-5 times

2. Leafy Greens

Our mothers were so right to make us eat vegetables, since leafy greens are rich in folic acid which is essential for the metabolism of the long chain fatty acids in your brain.

Weekly Recommendation: Daily

3. Lean Beef

Lean beef is one of the best brain foods because is rich in vitamin B12, iron and zinc. These vitamins and minerals have been shown to maintain a healthy neural tissue. Iron deficiency may affect mental performance.

Weekly Recommendation: 3 times

4. Berries Including Blueberries, Strawberries or Blackberries

Studies show that people who eat strawberries improve their memory and their motor skills. In addition, their critical antioxidant properties can protect your brain from the oxidative process.

Weekly Recommendation: Daily

5. Dark Chocolate

Who doesn’t like a nice piece of dark chocolate? I do. Dark chocolate does not only taste good but it is also an excellent nutrient for the brain. Dark chocolate is one of the best natural stimulant offering incredible concentration powers and very powerful antioxidant properties containing natural stimulants that increase the production of feel-good endorphins. Trick: You need to find dark chocolate with less than 10 grams of sugar per serving for optimal benefits.

Weekly Recommendation: 4 pieces, 4 times a week

[Read: Yoga for Brain & Immune System]

6. Salmon

Salmon contains omega-3 fatty acids, which studies have shown to be essential for brain function.

Weekly Recommendation: 3 times

7. Ground Cinnamon and Dried Oregano

Certain spices have powerful antioxidant properties.

Weekly Recommendation: Daily

8. Walnuts

“A snack that looks like a brain it can’t be bad for your brain” Walnuts are rich in protein and contain omega-3 fatty acids and vitamins E and B6, which all promote healthy neural tissue.

Weekly Recommendation: Daily

9. Whole Grains

Whole grains deliver fiber and vitamin E that help promote cardiovascular health, which helps improve the circulation to the brain.

Weekly Recommendation: Daily

10. Yogurt

Yogurt and other dairy foods are filled with protein and vitamin B that are essential to nerve cells and improve the communication between nerve cells

Weekly Recommendation: Daily

Last and not least add plenty of water  since proper hydration helps your brain perform at a high levels.

Nutrients are not only for your body they are absolutely crucial for your brain. Life is about choices and selecting the right nutrients can play a key role in your health.

Michael Gonzalez-Wallace

Michael Gonzalez-Wallace is a highly sought-after personal trainer and fitness expert. Michael is the Author of a National Best Seller Super Body Super Brain. Certified by the National Academy of Sports Medicine, he has been featured in Redbook; O, The Oprah Magazine; Prevention; and Fitness; and on msnbc.com and CNN. He lives in New York City My Philosophy for healthy living? You need to make your health as the most important priority and invest in self care daily. The key for a successful healthy living is to dedicate time to learn and follow exercises for your physical and mental health and spiritual well being. My Lifestyle lessons are that we need to keep always been motivated with knowledge and our aspiration to become healthier every day.

Michael Gonzalez-Wallace

Michael Gonzalez-Wallace is a highly sought-after personal trainer and fitness expert. Michael is the Author of a National Best Seller Super Body Super Brain. Certified by the National Academy of Sports Medicine, he has been featured in Redbook; O, The Oprah Magazine; Prevention; and Fitness; and on msnbc.com and CNN. He lives in New York City My Philosophy for healthy living? You need to make your health as the most important priority and invest in self care daily. The key for a successful healthy living is to dedicate time to learn and follow exercises for your physical and mental health and spiritual well being. My Lifestyle lessons are that we need to keep always been motivated with knowledge and our aspiration to become healthier every day.

Post a Comment
103 comments
ChandanSaud
ChandanSaud 5pts

You should not recommend to eat Beef...Do you know that we call cow as "Go Mata", that mean we treat cow as our mother. Cow's stool, urine and milk everything are highly beneficial for human and you are recommending to kill cow and then have cow's meat.

Macdon Grace
Macdon Grace 5pts

Let go of the past and being positive at all times will also sharpens the mind as well

Shiva Bhang
Shiva Bhang 5pts

how do you know......i am not refering to the parts of the brain but the hallucinations of this personal trainer

Shiva Bhang
Shiva Bhang 5pts

too slimy....will glue some important neurtransmitter of your brain and creates stupid ideas

Shiva Bhang
Shiva Bhang 5pts

Ayurveda nothing but new age bullshit of a personal trainer who pretends he is a knower

Shiva Bhang
Shiva Bhang 5pts

this guy knows....he is a personal trainer!!!!!

Ayurveda
Ayurveda 5pts

Please refer to the link :)

Sundar Raj
Sundar Raj 5pts

What's that 10 brain food live longer?

Ayurveda
Ayurveda 5pts

Vimala Rajan Thank you ! :)

Shalini Rajendran
Shalini Rajendran 5pts

Hope am havng all tis in my diet everyday :) But not chocolates r dark chocolates. . After knwng 70 to 80% chocolates are made of human hair by samplng I stopped eatng it from my young age..

Arun Kumar Thinaharan
Arun Kumar Thinaharan 5pts

Yeah I hope so #Made... But I cant resist one girl to disturb me in my coll days ;)

Madeleine Macoit
Madeleine Macoit 5pts

Well done!! congrats obviously a bright guy so your allowed to have the beauty's on your mind ha!ha!

Arun Kumar Thinaharan
Arun Kumar Thinaharan 5pts

#Madeleine Yes they are... thatsy girls are toppers in class,,,, But I already passed my exams and became an engineer @2010 ;)

Madeleine Macoit
Madeleine Macoit 5pts

Yes We know where your brain is, but the natural girls are great, but don't pass you exams for you

Ayurveda
Ayurveda 5pts

Glad! :) Nandikoor Shivaprasad Bhat

Ayurveda
Ayurveda 5pts

Nicole Nodir Thanks for the info :)

Nicole Nodir
Nicole Nodir 5pts

Indian spices turmeric also very powerful for brain .

Ayurveda
Ayurveda 5pts

You're welcome! :) Malik Ried

David Ashmore
David Ashmore 5pts

This whole list is great. I think we have a lot of the diet covered. Leafy greens check, salmon check, dark chocolate check, yogurt check, whole grains check, berries check. The only one I'm debating is the beef. If you want iron, zinc, & B12 vitamin you can find that elsewhere.

Ayurveda
Ayurveda 5pts

Will take that as humor!!