Our earth is a generous planet that provides us with everything we need to survive: food and water to nourish us and materials for shelter. But in an era of over-the-counter meds and grab-n-go processed foods, we tend to forget what nature has already designed for us. While the development of western medicine is nothing short of miraculous, rediscovering nature’s specific nutrients can allow you to view your food as your medicine, treating current ailments and strengthening your body and brain to provide longevity. Certain foods can prevent chronic disease and protect against neurological damage, while others support and boost your brain’s performance of vital functions.
FOOD AS MEDICINE
Turmeric “Nature’s Anti-Inflammatory”: Turmeric contains a medicinal compound called Curcumin that fights inflammation and relieves pain. Studies have shown it to improve memory in people with Alzheimer’s, as well as boost serotonin levels, improving depression.
Broccoli: Broccoli is rich in anti-inflammatory antioxidants, as well Vitamin K, which is linked to better memory and cognitive function.
Fun Fact - When eaten together, broccoli and tomatoes work synergistically to make both plants’ nutrients more bioavailable.
Ginger: Ginger’s antioxidants reduce inflammation within the brain, improving function.
Blueberries: All berries, but especially blueberries, contain powerful antioxidants known as polyphenols that protect the brain against oxidative stress and inflammation, both of which cause brain aging and neurological disease. These powerful antioxidants also improve the brain’s signaling power, helping it communicate with the rest of the body’s organs and cells.
Mushrooms: Often referred to as medicinal mushrooms, mushrooms are a superfood that improve brain health and prevent brain decline. All mushrooms boost brain health but the most powerful varieties are Lion’s Mane, Reishi, and Cordyceps.
Citrus: Vitamin C, an antioxidant that helps protect brain cells, plays a key role in preventing brain decline
Pumpkin Seeds: Rich in antioxidants, as well as key brain boosting nutrients like zinc, magnesium, copper and iron, all of which prevent brain decline and neurological disease and boost brain function.
Walnuts: Vitamin E found in walnuts decreases inflammation and prevents brain aging. Walnuts are also the best plant source of DHA, a powerful Omega-3 fatty acid that makes up 90% of the omega-3 fatty acids in your brain. DHA is extremely important for brain development but also improves memory and brain function in aging brains.
Quinoa: Whole grains, especially Quinoa, are rich in fiber and antioxidants to help keep brain active and sharp.
Salmon and Tuna: Your brain, which 60% of is made of fat, uses Omega-3 fatty acids to build brain and nerve cells. A diet rich in Omega-3s helps sharpen and improve memory and protect the brain against decline. Omega-3s also increase gray matter within the brain. See note*
A TERM TO KNOW - GRAY MATTER
Within the brain, there is gray matter and white matter. White matter, which makes up 60% of the brain, sends nerve signals up and down the spinal cord, necessary for our bodies’ movements and reflexes. Grey matter, which makes up the other 40%, contains most of the nerve cells that control decision making, memory and emotion. As we age, our gray matter decreases.
BRAIN FOOD FOR KIDS: FOODS THAT HELP GRAY MATTER GROW
BERRIES - Tip: Smoothies are a great way to get these in
SWEET POTATOES - Tip: Sweet potato fries!
SALMON - Tip: Most kids enjoy salmon, but dredging and dipping in breadcrumbs before you cook it might appeal more to picky eaters.
DID YOU KNOW?
1. Low magnesium levels are often linked to migraines, depression and epilepsy.
2. Iron deficiency is often associated with brain fog.
3. Saturated Fat: Studies show that diets high in saturated fats cause inflammation within the brain leading to memory impairment and cognitive decline.
4. Refined Sugar: Diets high in refined sugar and processed foods are not only linked to high blood pressure, obesity and diabetes, it is also linked to memory impairment and dementia.
5. Low levels of DHA have been linked to dementia.
6. Artificial Sweeteners, especially Aspartame: Artificial sweeteners have been shown to interfere with the brain’s production of neurotransmitters and increase the brain’s susceptibility to oxidative stress, increasing risk of dementia.
RECIPES FEATURED IN THIS ARTICLE: