Fooducate yourselves.
The food we consume daily is vital to our mental function, cognitive processes, mood swings, emotions, memory, and aging… just to name a few. Without ingesting the essential vitamins and minerals we do not get the nutrients needed. No nutrients means no energy, no energy means no concentration, no focus, no brain power. No brain power and we ourselves become a vegetable.
Simple Facts
Healthy Living = Healthy mind
Healthy Mind = Brain foods + adequate sleep + daily exercise/activity + yoga
Leafy Greens
Broccoli, kale, spinach, mustard greens, collard greens, parsley, asparagus, cauliflower, and brussel sprouts.
Benefits: packed with vitamins A, C, E and K (the “forgotten vitamin”) leafy greens contain powerful antioxidants and nutrients that strengthen the immune system, prevents cancer, improves blood circulation, and assists in functions of internal organs
Fun Fact: Oranges may are full of vitamin C, resulting in our consumption of the orange fruit when sick, but gram for gram, kale actually has more vitamin C.
Omega-3
“Fatty Acids”
Oily fish, nuts, seeds, oils (Canola, Soybean and Flaxseed), dairy products, leafy greens, and grains (oatmeal, peanut butter, and cereal)
Benefits: improves learning and memory, lowers the risk of heart disease, and helps to fight against depression and mood disorders
Fun Fact: Marine sourced Omega-3s are one of the most studied nutrients in the world
Herbs & Essential Oils
Sage, periwinkle, ginseng, rosemary, ginko biloba, peppermint, basil, brahmi, cinnamon, allspice, and clove
Benefits: improves mental clarity and brain functions, mood swings, emotions, memory and reduces stress
Fun fact: Ancient Greeks and Romans thought basil would only grow if you screamed wild curses and shouted while sowing the seeds.
Zinc
“The Mighty Mineral”
Pumpkin and squash seeds, oysters, nuts, crab, lobster, meat and poultry
Benefits = packed with antioxidants to help eliminate toxins in the brain so they don’t build up and cause damage, improves sleep, cognition, and sleep, elevates mood and boosts immune system.
Fun fact: Zinc helps maintain your sense of smell.
Antioxidants
“Berry, Berry Good”
Blueberries, green tea, acai berries, gogi berries, pomegranates, dark leafy greens, cranberries, blackberries, beans, artichokes, nuts, sweet potatoes, lentils and whole grains
Benefits: Enhances neuronal function slowing aging and maintaining cognitive function, boosts immunity, breaks down/neutralizes free radicals, and make you feel fresh and awesome.
Fun fact: You should be eating antioxidant rich foods at every meal. All digestion creates produces free radicals which needs to be countered by antioxidants
Complex Carbohydrates
“Energy Source”
Whole grains (oats, buckwheat, barley, quinoa, and brown rice), tomatoes, carrots, potatoes, onions, broccoli, spinach, nuts, seeds and legumes.
Benefits: Carbohydrates are broken down into energy. Complex carbohydrates (3+ sugars and full of fiber) take longer to break down into simple sugars than refined carbohydrates (1-2 sugars), thus supplying the brain with sustainable energy. Full of vitamin B they keep dopamine and serotonin (happy chemicals) flowing, energy levels high, and optimize your metabolism.
Fun fact: Your brain cells need two times more energy than the other cells in your body and the brain uses 20% of the bodies carbohydrate supply.
Calcium
“Bone Builder”
Dairy products (milk, cheese, and yogurt), leafy greens, soybeans, okra, and orange juice.
Benefits: This magic mineral keeps our teeth and bones healthy, helps our muscles contract and expand, blood clotting, and managing nerve impulses.
Fun fact: 99% of the calcium in our bodies are held in our teeth and bones.
Continue Learning
Want to learn more? Don’t forget about Vitamin A, B Vitamins, Vitamin E, Vitamin K, Vitamin D, Folic Acid, Iron, Chromium, Choline, Fiber, Magnesium and so many more!
Find Healthy Foods near you!
Sources:
UCLA’s Brain Research Institute and Brain Injury Research Center
www.sfgate.com
Science Daily
Natural Society
Epax
Burpee Home Gardens
Green Blender
Dr. Drew Ramsey
Everyday Health
