Spend One Day a Week Nourishing Your Brain
The Best Brain Foods
With the life expectancy of men in the United States now topping 75 years of age and women at 80 plus, a prudent person should consider how to best feed and maintain their most important organ. While there are innumerable afflictions that can damage the brain and diminish one’s ability to interact with the world, there are is a simple and effective way to maintain brain health.
The Big Picture - A Brain Healthy Diet
Coffee, Eggs and Some Blueberries
Add some toast with blueberry jam of just finish with a bowl of blueberries and you will have contributed greatly to our continued brain health. As an added bonus, blueberries also help with the rest of your body by diminishing age-related declines in motor function, balance issues and overall coordination.
Turkey Sandwich on Whole Grain Bread with Avocado
In general, whole grain breads improve circulation in all parts of the body which is essential for bran health; In addition, they provide omega- fatty acids and a host of brain-healthy vitamins including vitamin E and B12. Both of these vitamins are renowned for their positive short and long term effects on the brain.
Don’t forget to add the incredibly delicious accompaniment of avocados to your sandwich. This wonderful fruit, though sometimes maligned for its fat content, is actually quite healthy. In particular, it promotes blood flow to the brain and reduces blood pressure. Both of these factors can significantly contribute to a healthy brain.
Poached Salmon and Broccoli with Blanc Beurre
The dinner portion of the day’s diet includes a classic dish from French haute cuisine; a fish and vegetable dish with a simple beurre blanc sauce. All deep water fish are brain healthy but salmon is especially so as it contains omega-3 fatty acids which are essential for optimum brain function. Eating this fish is so good for you and your brain that experts recommend having it 3-4 times per week.
The broccoli in the dish helps with memory and slows the overall aging process in the brain. In addition, the chemical, sulforaphane, found n high concentrations in broccoli has been shown to aid in the brain healing process. Lastly, broccoli presents a veritable cornucopia of good things for your brain including calcium, vitamins C, B5, B6, B2, betacarotene, phosphorus, folate and iron. While not perfect, it is one of the super foods for keeping your brain in top working order.
Beurre blanc is a fantastic, emulsified butter sauce that makes everything taste better. While not specifically good for your brain, it lets you eat far more of these two excellent brain healthy foods.
Chocolate and Mixed Nuts
Mixed nuts, specifically peanuts, walnuts and pecans but also other nuts contain plentiful omega-3 fatty for improved overall brain activity while almonds will naturally regulate the neurotransmitters in your brain and allow for a more balanced mood.
Some Poisons to Avoid
Far more dangerous to the brain are the usual suspects. Too much salt, processed and fatty foods, any food with traces of pesticides can result in physical problems such as swollen hypothalamuses and the significant loss of neurons. Clinical studies have shown that the consumption of all of these foods results in lower IQ scores, decreased cognitive functioning and an increase in non-utile hyperactivity. These results are especially prevalent in the developing nervous of children.
The short answer when it comes to eating brain healthy is to consume the same foods that would otherwise keep you healthy and trim. A sound body is the foundation of a sound mind so take care of your brain and it will take care of you.