Healthy Food For The Brain

Introduction

Your brain is part of the central nervous system which controls every single cell in your body. It keeps your heart pumping, muscles moving, makes you feel and think. You can imagine that having a healthy brain is essential to keep you going throughout the day. As conclusion, the food that we eat plays an essential role in providing our brain with the essential nutrients it needs to function at its best.

Here are some foods that are essential in promoting brain health:

1) Flaxeeds (Linseeds) – Omega 3 fatty acids

High in those all-important omega-3 fatty acids that are essential for brain development and function, flax seeds add healthy, concentration-boosting fats to your diet. Moreover, flax contains alpha-linolenic (ALA), a type of omega-3 fatty acid that boosts the cerebral cortex, an area of the brain that processes sensory information. Sprinkle flax seeds on a salad or hot or cold cereal to get your daily quota.

 

2) Blueberries

Research has shown blueberries and other deep colored berries provide strong anti-inflammatory and antioxidant compounds. Conditions that have shown to contribute to brain aging such as inflammation and oxidation can be combated through consuming blueberries.

 

3) Broccoli

Like blueberries, broccoli has some powerful antioxidant properties. Thus it will also help fight in aging properties and neurodegenerative diseases of the brain. In addition, it is also high in vitamin K. One cup of broccoli can give you more than the recommended daily intake for vitamin K. As a result, vitamin K can help with memory.

 

4) Dark Chocolate

Dark chocolate has a few brain-boosting compounds ranging from; cocoa, flavonoids, caffeine, and antioxidants. The compound in dark chocolate responsible for learning and memory enhancement are flavenoids. Flavenoids have shown to accumulate in areas of the brain that deal with learning which aids in age-related diseases of the brain.

 

5) Turmeric

The active compound in turmeric is called curcumin. This compound has shown to cross the blood-brain barrier itself and enter the brain. This allows the curcumin to interact with the cells directly benefiting them. Turmeric has also shown to have powerful antioxidant and anti-inflammatory properties. This can slow down the process of age-related brain diseases such as; Alzheimer’s, Parkinson’s, and other neurodegenerative diseases.

 

Conclusion

The food choices you make now will have a big impact on you in the future

 

Brain Health Food examples

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The Health Benefits Of Turmeric

Introduction

Turmeric is a perennial plant native to southwestern India. Most people know this plant as a spice in many Asian cuisines. It is warm and has a peppery flavor. But is that all there is to turmeric? Have you ever thought about some of the health benefits it has on our bodies? I will go through some of the many amazing benefits it has on the body.
Turmeric and its benefits

Reducing Inflammation

When we sustain an injury, our muscles or joints become inflamed. It is a protective mechanism to start repairing and disposing of dead tissue cells. However, in certain cases, our body cannot fully heal from the injury leading to chronic inflammation of the muscles or joints. Not only does this cause pain around the area but if it affects certain areas of the body it can lead to heart disease, diabetes, and even Alzheimer’s. Luckily for us, Turmeric has a wonderful compound called curcumin. Research has found that curcumin has powerful anti-inflammatory effects reducing swelling, aches, and pain.

 

Anti-Oxidant Properties

Another great benefits turmeric has is its anti-oxidant properties. Anti-oxidants help in neutralizing oxidative damage from free radicals. What are free radicals? Free radicals are molecules that attack your own cells and are seen more with age. Our brain uses 20% of the oxygen we inhale. Thus it is more prone to oxidative damage from free radicals. Again curcumin helps fight free radicals.

 

Boosts our Mood

Some studies have found that curcumin can increase our serotonin and dopamine levels in our brains. These two chemicals are known to make us happy and feel pleasure. As a result, an increase in these two chemicals can help reduce the chances of depression.

 

Can help fight Cancer!

Curcumin, turmeric’s most powerful weapon, can help fight against cancer. You read it right! Studies have shown that curcumin can slow down the rate at which blood vessels form around the tumor and sometimes even killing it. As a result, the reduction in blood vessel formation around the tumor can help suppress the proliferation of tumour cells.

The list above are some of many amazing benefits turmeric has. Not only is it packed with nutrients and flavour, it aids the body in many different ways. Why don’t you go try some turmeric yourself and tell us the positive benefits you see in! Benefits of turmeric/curcumin

 

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Top 3 Foods For Brain Health!

Introduction

There are many different nutrients that protect our brain health, but not all can be created equal.

While my focus on brain health has much to do with the structure of your spine and being free of any underlying structural shifts, we can’t ignore the role nutrition plays in creating a healthy and thriving brain.

 

Omega 3 Fatty Acids

Omega-3 Fatty Acids

 

Yes, this heart saving fatty acid is also excellent for you brain health.

In one study, they actually showed that these healthy fats may help protect the brain after a concussion. Another study showed how these fats improved depression.

Last, but certainly not least, one study showed improved reaction times and memory in HEALTHY ADULTS. I highlighted healthy because most studies are done with disease and symptoms in mind and this one was done on healthy young adults.

Obviously, the best source of Omega-3’s is from food, so fatty fish like king mackerel and salmon are an ideal source. However, eating fish daily is impractical and undesirable for almost everyone. Therefore supplementation with a high quality Omega-3 fish oil can help fill the gap.

A high quality fish oil contains a 3/2 ratio of EPA/DHA, contains vitamin E (for freshness). My top recommendation is the metagenics brand of fish oil. There are cheaper options but when it comes to fish oil, I wouldn’t go cheap as the quality and where they get their fish from is REALLY important.

 

Probiotics

 

Probiotics

 

This is one of the hottest research topics out there. Everyone is trying to crack the code on healthy bacteria. You can find probiotics in many products including Kombucha, yogurt, and many forms of fermented foods.

One of the most exciting things about the science is how gut bacteria can affect almost every other system in the body. I found studies that link gut bacteria to weight management, blood sugar regulation, and even Parkinson’s. Obviously this important “system” in our body has much more effect than just helping with digestion and bowel movements.

Another exciting field of research is how gut bacteria may be affecting our children. Would you call me crazy if I said, “Your child’s mood is because of their gut bacteria”. Read that study and you many not call me crazy anymore.

Studies are being done to link gut bacteria to depression, anxiety, movement disorders and yes, even autism.

Even with all of the promising research, there are still many questions regarding probiotics. I cannot predict where these studies will ultimately take us, but I have read enough to have every person in my house take probiotics daily, including my 17 month old daughter.

 

Curcumin

 

Curcumin

 

I bet this one caught you off guard. Even if it is the “it” supplement of the day, it does have some great health qualities. Enough that I put it in my top 3 brain foods. While the research is still mostly on animals, it does give us a lot of insight into what the mechanism of how this supplement is helping.

This extract of turmeric has been shown to alter the process of Alzheimer’s, tumor formation, diabetes, chronic pain, and even DOMS or delayed onset muscle soreness after that long lay off from the gym.

It is thought that the chemicals in curcumin are able to help eliminate inflammatory molecules in the body called free radicals, thus reducing inflammation.

While this is great news, there is still a lot of research that needs to be done in humans. We also know that cucumin gets mostly destroyed in the stomach and that very little is absorbed into the blood stream. In other words, we don’t know what the best delivery method is quite yet.

However, many people report benefit from a simple curcumin supplement. The risk is very low along with the price and the reward can be very great if you are a chronic pain sufferer that gets some relief.

One way to increase curcumin is to use turmeric in your cooking.

 

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