1. Walnuts
Walnuts contain brain-boosting omega-3 fatty acids, and may even be able to reverse some cognitive damage that’s already been done. A small handful of walnuts every day or so is probably all you need to enjoy the benefits that they offer. Walnuts may reduce not only the risks of colon cancer, but breast cancer as well. Consuming 1/4 cup of walnuts provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin.
Some exciting research about walnuts includes:
Cancer fighting properties
- Heart health
- Rare and powerful antioxidants
- Weight control
- Improved reproductive health in men
- Brain health
- Diabetes
2. Beetroot
This is probably something you don’t see enough of in restaurants to home cooked meals and salads. Consuming this purple wonder once a week does wonders for brain health. They contain B vitamins which are vital for brain health and function. It also serves as support for the central nervous system. The B vitamins can improve memory and act as a natural anti depressant.
- Lowers your blood pressure levels
- Reduces ‘bad’ cholesterol and prevent plaque formation
- Good for pregnant women and unborn children
- Beats osteoporosis
- Treats anaemia
- Helps relieve fatigue
- Improves sexual health and stamina
3. Eggs
Now the so called “experts” have done a “U Turn” about the facts of eggs – from saying they contain too much cholesterol to …. Actually there great! The truth is that they are. The contain omega-3 fatty acids and are regarded by some as the ideal brain food.
Always purchase eggs from free-range hens as tests have revealed that they contain twice as much nutrients as standard store-bought eggs.
- Eggs are high in cholesterol, but they don’t adversely affect blood cholesterol
- Eggs raise HDL (the “good”) cholesterol
- Eggs contain choline – an important nutrient that most people don’t get enough of
- Eggs turn LDL cholesterol from small, dense to large, linked to a reduced risk of heart disease
- Eggs contain lutein and zeaxanthin, antioxidants that have major benefits for eye health
- In the case of omega-3 or pastured eggs, they lower triglycerides as well
- Eggs are high in quality protein, with all the essential amino acids in the right ratios
4. Coffee
Ahh good old coffee… There has been a lot of “controversy” about coffee because it contains caffeine, but a bit of a caffeine boost is actually good for your brain – 80 milligrams is what is just perfect to improve short and long term memory.
- Coffee can improve energy levels and make you smarter
- Coffee can help you burn fat
- The caffeine can drastically improve physical performance
- There are essential nutrients in coffee
- Coffee may lower your risk of type II diabetes
- Coffee may protect you from alzheimer’s disease and dementia
- Caffeine may lower the risk of parkinson’s
- Coffee appears to have protective effects on the liver
5. Berries
Everyone likes either blueberries, raspberries, blackberries, or strawberries. Both blueberries and raspberries contain anthocyanin, which helps to protect neurons that are associated with memory. Strawberries contain fisetin, a compound that is also linked to improved memory function.
- Keep you mentally sharp
- Help manage Diabetes
- Help control weight
- Fight cancer
- Fight urinary tract infections
- Help prevent Alzheimer's
- Lowers blood pressure
6. Brussels Sprouts
These bad boy’s should definitely get more credit…. These balls of vitamin packed greenies contain ingredients that are converted by the body into something called diindolylmethane, a compound that is very helpful for the body’s immune system in its efforts to protect new brain cells. One study showed that steamed Brussels sprouts bound 27 percent as many bile acids as a cholesterol-lowering prescription drug called ‘cholestyramine.’
- When combined with whole grains, Brussels sprouts make a complete protein.
- Brussels sprouts are part of the Brassica family, also known as Cruciferous vegetables.
- Low in calories and packed with nutrition - Vitamin K1 7 Vitamin C
- Cruciferous vegetables help detox the body
- Brussels sprouts may work better than broccoli to help lower your risk of cancer
7. Kale
The vibrant green color of kale means it is full of health benefits. For example, the vitamins and minerals found in kale serve as anti-inflammatory agents, immune boosters, and aid in cancer prevention. Kale is also rich in antioxidants that help protect the body from damage caused by cell death and is a natural detoxifier, helping clean the body from impurities. The high fiber content in kale aids in digestion by trapping cholesterol, preventing it from building up in the walls of the heart.
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