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Maximizing brain function through nutrition

Maximizing brain function through nutrition

Dark Chocolate Hhrough all chocolate is created Macimizing. Vitamin K Allergy-free pet grooming Cognitive function and brain power are dependent Throuhg Vitamin K for optimal performance. Tomatoes Tomatoes are rich in lycopene, which is an antioxidant. Vitamin K can be found in broccoli, leafy greens like spinach and collard greens, basil, and even chili powder! One study has linked lifelong coffee consumption with reduced risk of:.

Maximizing brain function through nutrition -

They also help fight against degenerative changes in the brain and enhance neural functioning and communication. Greens such as kale, spinach and broccoli are high in vitamin E as well as folate.

Vitamin E helps protect cell membranes against free radicals. Free radicals are unstable molecules that attack cells within our body. Some causes of free radicals include stress, pollution, radiation and processed food. Folate is also found in dark greens, and helps with normal brain development.

Lean red meats, such as sirloin steak, are high in iron. Iron aids in the production of neurotransmitters, as well as helps blood cells carry oxygen throughout the body, including the brain, aiding in attention and concentration. They are rich and creamy, and filled with omega fatty acids, as well as vitamin E.

Omega fatty acids are essential for cell growth and brain development, and vitamin E helps protect cell membranes from free radicals. Tomatoes are rich in lycopene, which is an antioxidant. Lycopene regulates genes that influence inflammation and regulates cell growth within the brain.

Whole grains contain complex carbohydrates, omega 3s, and B vitamins that all support normal brain function. The complex carbs provide a steady supply of energy that regulate mood and behavior, as well as aid in learning and memory.

Brown rice is full of B-vitamins, which help convert homocysteine, an amino acid, into important brain chemicals used for learning and creating new memories.

Green tea is packed full of antioxidants that help protect against free radicals. Red wine contains an antioxidant called resveratrol. This antioxidant helps improve blood flow to the brain and aids in attention and concentration.

Remember: moderation is key when it comes to consuming alcohol. Dark chocolate is not only delicious, but it is packed full of antioxidants which, as we know, protect against free radicals.

Quinoa is high in complex carbs, iron and B vitamins. The brain uses up 20 percent of consumed carbohydrates which is a lot for being just 2 percent of your body mass.

Complex carbs are brain food. They provide a steady supply of energy needed for normal brain function. Iron helps blood oxygenate the body and is important for attention and concentration. B vitamins help create brain chemicals that are important for creating memories.

Our knowledgeable staff at UnityPoint Clinic - Neurology can answer your questions. Visit us online for more information, or find a provider near you. UnityPoint Health News and Articles 15 "Brain Foods" That May Help Preserve Your Memory. Nuts and Seeds Nuts such as walnuts, almonds, and peanuts, as well as sunflower and pumpkin seeds, are brain foods high in protein and omega fatty acids.

Salmon Oily fish, such as salmon, are high in omega 3, and in particular DHA, a building block of the brain that improves brain function. Need some egg-spiration?

I love these baked eggs and spinach and breakfast salmon egg bake. For even more ideas, try whipping up one of these delicious egg recipes. Real extra virgin olive oil EVOO is among the top recommended brain foods due to powerful antioxidants that it provides known as polyphenols, as well as healthy monounsaturated fats.

Including EVOO in your diet may not only improve learning and memory , but also reverse the age- and disease-related changes. The best way to get your fill is by having it cold or at room temperature. I love extra virgin olive oil as part of zucchini noodles with marinara sauce and quinoa tabouli salad.

It turns out that Popeye was onto something with his spinach obsession. Getting regular helpings of leafy green brain foods — like kale, Swiss chard and romaine lettuce — can help keep dementia at bay according to new research.

In the study, which evaluated the eating habits and mental ability of more than older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.

When it comes to brain power, greens should be on your plate and cover a lot of that plate every meal. Green leafy vegetables are also loaded with vitamins A and K just one cup of kale has more than percent of your recommended daily serving!

Reap the benefits of these brain foods with a mango walnut spinach salad or kale chips. We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration.

It also helps protect eyesight from deteriorating thanks to its high levels of antioxidants and anti-inflammatory properties. Other herbs with similar levels of antioxidants include basil, peppermint, sage, parsley and cilantro.

Get your servings of fresh rosemary with these sweet potato rosemary fries and maple-glazed rosemary carrots. If you like fish, get excited, because salmon is one of the most nutritious brain foods out there!

If you have kids, feeding them oily fish, such as sardines or trout, may help prevent ADHD by improving their focus. Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught fish can be filled with mercury and toxins.

Enjoy it in these salmon cakes or homemade smoked salmon sushi bowl. Thanks to curcumin, a chemical compound found in turmeric , the spice is actually one of the most powerful and natural anti-inflammatory agents. Talk about a super spice! Start your day with this brain food by consuming turmeric eggs and turmeric tea.

For even more benefits, combine turmeric with black pepper to help improve absorption and with other spices like ginger and cinnamon for digestive and metabolic support. It turns out that walnuts can keep you from going nuts.

Just munching on a few walnuts a day may help improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. Go ahead, grab a handful of walnuts and other nuts, such as almonds, pistachios or cashews — or try this brain-boosting smoothie recipe!

Related: Are Eggs Dairy? They include brain-boosting supplements made with ingredients like:. What are the top brain foods? Below are foods for brain health that experts recommend regularly including in your diet to help stave of age-related cognitive decline:.

Beets Beets are root vegetables and some of the most nutritious foods for the brain that you can eat considering they help reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. Bone Broth Bone broth is the ultimate food for healing your gut and, in turn, helps heal your brain.

Celery For a vegetable with such few calories just 16 per cup! Dark Chocolate Not all chocolate is created equal. The rule of thumb is the darker the chocolate, the more perks it offers. Egg Yolks On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun.

Extra Virgin Olive Oil Real extra virgin olive oil EVOO is among the top recommended brain foods due to powerful antioxidants that it provides known as polyphenols, as well as healthy monounsaturated fats. Green Leafy Vegetables It turns out that Popeye was onto something with his spinach obsession.

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Nutrrition Maximizing brain function through nutrition about respiratory viruses and vaccination for Gluten-free sports meals, flu and Maxinizing. Did you know your brain can process Maximizing brain function through nutrition as quickly as miles per hour? Here are some superfoods for brain health and the benefits they provide. Give your brain the right nutrients to boost memory and focus:. As far as protein goes, salmon ranks pretty high for brain health. Fatty fish, like salmon, is high in omega-3 fatty acids that are critical for brain development and function. Maximizing brain function through nutrition

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