Superfoods For Your Brain

Our brains are a very important part of our bodies. After all, our mind is basically our bodies central command system and without it our bodies would be nothing more than lifeless mush. We need to make sure that we strive to take the best care of our minds as possible.

Many people are aware of this so they refrain from bad habits such as smoking, doing drugs and drinking. However, did you know that our eating habits is another important factor in the health of our minds? The simple act of incorporating nutrient rich super foods into our diets can work miracles when it comes to boosting out memory and focus.

What does the food you eat have to do with how your brain functions? It turns out an awful lot. While we have always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. 

Our bodies do not like stress. When we are stressed out — whether it is physical, like someone jumps out at you from a dark alley, or mental, like you have a major project due at work — our bodies release inflammatory cytokines.

These little chemicals prompt the immune system to kick in and fight back against the stress through inflammation, as though stress is an infection. While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is  different. It has been linked to autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more. 

But what does this all have to do with food? Our gut helps keep our bodiess immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when have eaten enough. 

Plus, brain foods rich in antioxidants, good fats, vitamins and minerals provide energy and aid in protecting against brain diseases. So when we focus on giving our bodies whole, nutritious foods benefiting both the gut and the brain, we are actually benefiting our minds and bodies while keeping them both in tip-top shape.

Some foods are better for your brain than others. You should be eating to feed both your mind and body. With a mix of fruits, vegetables, oils and even chocolate (yes, chocolate!). Here are  foods you should be eating to feed your body and mind. 

1. Avocados

One of the healthiest fruits, they often get a bad reputation because of their high fat content, but these green powerhouses are packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing. Containing both vitamin K and folate avocados help prevent blood clots in the brain (protecting against stroke) as well as helping to improve cognitive function, especially both memory and concentration. They are also rich in vitamin B and vitamin C which are not stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. 

2. Beets

It might be their funny shape but beets seem to be an intimidating food for many people, even vegetable lovers. They reduce inflmmation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels.

3. Blueberries

Proving that great things do come in small packages, it is a good idea to eat them daily. That is because they have got so many great health benefits ­while tasting like an all-natural candy! It is one of the highest antioxidant-rich foods known to man, including  vitamin C, vitamin K and fiber, because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress.

4. Bone Broth

Is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies. Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory.

5. Broccoli

Is one of the best brain foods out there. Thanks to its high levels of vitamin K and choline. it will help keep your memory sharp. It is also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake. 

6. Celery

For a vegetable with such few calories (just 16 per cup!),celery offers a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome. It is so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it is a great snack option if you are looking to shed pounds. While we often eat celery stalks, do not skip the seeds (a treatment for arthritis) and leaves; both provide extra health benefits and taste great in things like stir fries and soups. 

7. Coconut Oil

One of the most versatile — and good for you — foods out there. With 77 coconut oil uses and cures, there is almost nothing that coconut oil cannot help. When it comes to your brain, it is full of benefits, too. Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut.

8. Dark Chocolate

Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is full of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart. Most of the chocolate you see on supermarket shelves is highly processed with few benefits. The rule of thumb is the darker the chocolate, the more health benefits. Skip milk and white chocolates and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. This ensures you will get your choco fix and its brain benefits! 

9. Egg Yolks

On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That is right, eggs can make you happy!  If you have kept away from eating eggs whole because of cholesterol concerns, there is good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels. It is also one of the most inexpensive sources of protein, just be sure you are buying organic,free range eggs.

10. Extra Virgin Olive Oil

Real extra virgin olive oil is truly a brain food. Thanks to the powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s. As great as extra virgin olive oil is, remember that it is not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. 

11. Green, Leafy Vegetables

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 950 older adults for an average of five years, those adults who ate a serving of leafy green vegetables 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. Green, leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong.

12. Rosemary

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 does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain. It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties.

13. Salmon

One of the most nutritious, brain food-friendly foods. It is packed with omega-3 fatty acids to help keep your brain running smoothly ­— goodbye, brain fog — and improve memory. If you have children, feeding them salmon can help prevent ADHD by improving their focus. These same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!  Please note that these benefits are for Alaskan wild-caught salmon. Farm-raised and regular wild-caught salmon can be filled with mercury and toxins.

14. Turmeric

It is great when a simple spice has amazing health benefits. That is the case with turmeric, an ancient root that has been used for its healing properties throughout history. Thanks to curcumin, a chemical compound found in turmeric, the spice is actually one of the most powerful (and natural) anti-inflammatory agents. Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information. 

15. Walnuts

It turns out that eating walnuts can keep you from going nuts. Just munching on a few walnuts a day can improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s. So go ahead, grab a handful of walnuts.

With thanks to Dr Axe for more information and super food recipes go to

http://draxe.com/15-brain-foods-to-boost-focus-and-memory/