You may think that you have no control over how your brain performs when it comes to the aging process. But in reality, you do indeed have the ability to help your brain with certain foods. There are certain foods that will give your brain the boost it needs when it comes to memory, aiding in preventing dementia, and keeping your brain sharp in general. We’ve compiled a list of 9 foods that are– For a lack of a better word, superfoods for your brain! Check them out!
Carrots
Everyone knows that carrots are good for your eyes but not many know that they are good for your brain too. While any fruit or veggie has benefits for your body, carrots have a specific role.
Image source: http://www.care2.com/greenliving/10-benefits-of-carrots.html
They’ve got luteolin in them. Luteolin is a compound that reduces age related memory deficits and it also combats inflammation in the brain. The luteolin works in the hippocampus, the memory and learning center of the brain.
Tips to preparing: Because you get the most from a carrot when they’re cooked, try adding them in with other veggies to make a stir fry. In a fry pan, over medium to high heat, place water in a pan, chop your veggies in with your chopped carrots (peel in tact). Let the water boil off, stirring the veggies occasionally.
Once the water is almost evaporated, place desired amount of butter over the veggies and allow them to brown. Turn heat off. Enjoy over white rice.
Beets
Beets increase blood flow to the brain. Amazingly enough, when consumed, the compounds in the beets are converted into nitrates in the mouth. When digested, the nitrates open up the blood vessels allowing for more oxygen to pass through.
Image source: http://www.care2.com/greenliving/10-benefits-of-carrots.html
More oxygen means more power, so beets basically power the brain even more. Meaning your brain works less hard.
Tips to Preparing: Roasted beets with butter is probably the best way to eat beets. To prepare them, you’re going to want to peel the thin, membrane-y skin from the outside. Chop to desired cut. In a small amount of water over low to medium heat, you’re going to want to let the water come to a soft boil. The beets will get soft. Once they’re to your desired tenderness, throw some butter over them and enjoy!
Blueberries
From a study from Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, blueberries are said to prevent oxidized stress and reduce the affects of age related conditions like Alzheimer’s or Dementia.
Image source: http://www.blueberrycouncil.org/blueberry-nutrition/
Tips to Enjoying: Eat them raw, just pop them in your mouth and go! You can freeze them and use them in smoothies. Or you can place them in baked goods!
Broccoli
Broccoli has tons of vitamin K and choline laced in to help with cognitive abilities and memories. It’s proven that if you eat broccoli regularly, then you’re more likely to do better on memory tests.
Image source: https://www.epicurious.com/recipes/food/views/steamed-broccoli-with-olive-oil-garlic-and-lemon-101153
The other key ingredient in Broccoli? Folic acid. Folic acid helps fend off Alzheimer’s disease. Studies show, those lacking folic acid are more likely to suffer from depression.
Tips to Preparing: In a saucepan, with a small amount of water, place broccoli florets in the pan over medium heat. Let the broccoli simmer in the water until it is evaporated. Place butter, salt, and pepper over them and enjoy!
Dark Chocolate
The antioxidants in dark chocolate are unreal. There are tons of antioxidants in dark chocolate that promote blood flow and provide more oxygen to the brain allowing for the brain to function more efficiently.
Image source: http://servingjoy.com/fun-facts-of-dark-chocolate/
Dark chocolate improves cognitive abilities and improves memory due to the flavanol rich ingredients and antioxidants.
Tips to Enjoying: While dark chocolate can be bitter, it can be a sweet treat too. Enjoy dark chocolate shavings over ice cream or yogurt, with a bowl of fruit, or simply enjoy it alone with your morning coffee.
Salmon
Your brain is made up of fatty acids and so is salmon. Think of eating salmon as a buffer for your brain to get what it needs. The omega-3 and DHA in the fish transfers to your brain leaving you the best fatty acids to replenish the damage that may come with aging.
Image source: http://www.seriouseats.com/recipes/2016/08/sous-vide-salmon-recipe.html
Tips to Preparing: The best way to eat salmon? Pan seared. This makes the a nice skin on the outside, with a juicy inside. To make this, you’ll put oil in the pan and place it over medium-high heat. Place the fish in the pan, skin side down– Do not touch it for 5 to 6 minutes. Flip it and do the same on the other side. Be sure to have enough oil in the pan.
Walnuts
Again with the DHA– Walnuts are DHA rich, an omega-3 that provided cognitive nourishment to your brain to not only sustain the memory that you have but to build and repair too.
Image source: http://www.top10healthbenefits.com/benefits-of-walnuts/
Tips to Preparing: If you’re looking for a sweet treat, put shelled walnuts in a sauce pan over medium heat, mix honey and brown sugar together and brush over walnuts. Place over heat for two to three minutes.
Once done in the sauce pan, place them in a preheated oven at 325 degrees for ten to fifteen minutes. See the full recipe here!
Avocado
Fueling your brain with fat allows you to have positive energy to go to the brain to function properly. This is also known as ketosis. Learning and memory also comes from ketosis. This allows those with a healthy, positive energy filled brain, to learn quickly and retain memory.
Image source: http://www.well-beingsecrets.com/health-benefits-of-avocado/
Tips to Preparing: The most beneficial way to eat an avocado? Mash it up and spread it on toast. If you want some flavor, slice a tomato up and place it on top. This makes for a light summer sandwich.
Asparagus
Folate is a B-vitamin that is necessary to making DNA and other genetic material. Those with lower levels of folate, usually suffer from depression. Asparagus is rich with folate, giving your brain the energy and vitamin that it needs to combat depression and have a healthy, positive brain.
Image source: http://www.simplyrecipes.com/recipes/roasted_asparagus/
Tips to Preparing: Preheat your over to 425 degrees. You’re going to want to make sure that the stalks are clean and ready to go in the over. Place the stalks on a baking sheet, sprinkle olive oil on with salt and pepper and place in the over for 10 to 15 minutes. Enjoy!
While there are no studies showing that foods can prevent dementia, why not give yourself the best shot and be the best you with these “brain foods”. These nine made the top list and they were the foods that showed the most benefit to not just your brain, but your entire body. What are some of your favorite ways to prepare or enjoy these foods? We’d love to hear from you!
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