For strength and cognitive ability, the brain depends upon a healthy diet.  Certain foods are especially valuable for the brain and these important vitamins, minerals and nutrients are very important for your brain to maintain a strong, capable mind.  Here are twelve essential foods.

Avocados:  This delicious fruit is stocked with good and healthy monounsaturated fat that increases blood flow to the brain.  Avocados also are packed with antioxidants, B vitamins, vitamin C, fiber and phytonutrients.

Walnuts:  An excellent source of omega-3 fatty acids which are anti-inflammatory and especially important to the brain.  Walnuts contain large amounts of vitamin E and has found to lower the risk of Alzheimer’s.

Blackberries:  Very important to the brain as they supply beneficial flavonoids that enhance memory and hinder the growth of cancer cells.  Like other berries, blackberries can help the brain retain is ability to remove toxic proteins that are related to age-related memory loss.

Blueberries:  A slew of scientific studies have turned up strong evidence that blueberries can help the brain – by slowing the rate of cognitive decline and relieving the negative effects of dementia and Alzheimer’s and protecting from oxidative stress.  Blueberries have some of the highest amounts of anti-oxidants found in any food in the form of flavonoids plus vitamin K, manganese, vitamin C and phosphorus.

Spinach:  Like kale and other leafy greens, spinach is extremely healthy.  Leafy greens are high in vitamin E, folate, vitamin A, vitamin k and manganese.  Spinach in itself and other leafy greens postpone the onset of dementia by improving blood flow.

Salmon:  Salmon is a better source than walnuts for  for those incredible omega-3 fatty acids.  Omega 3-fatty acids are so important for the brain because one of the acids “DHA” is critical for proper neuron functioning.  If the blood has sufficient levels of DHA, the brain will work more efficiently.  Research has shown that people who do not consume enough omega-3’s have smaller brain volumes and have lower grades on tests for brain performance.  Salmon is high in selenium, potassium and B vitamins.

Sunflower seeds:  A convenient snack and a versatile ingredient in many different food dishes.  Sunflower seeds contain significant amounts of vitamin E, which can protect our brain before and during the aging process.  It is important to note that sunflower seeds are most healthy in there natural raw form.

 Peanuts and peanut butter:  Peanuts and peanut products have lots of fat that is primarily of the nutritious unsaturated sort.  Neither our brain or heart can be at peak performance without plenty of good, healthy fats.  Vitamin E, potassium and protein are found in abundance in peanuts, as well as smaller amounts of magnesium and B vitamins.  Choose peanut butter that is naturally processed with little sugar or salt.

Green Tea:  Green tea has long been known for its health benefits.  Studies show that green tea improves blood flow, lowers risk of strokes and heart attacks  and provides the body with antioxidants such as catechins like ECGC, which is very good for the brain and has cancer fighting properties and promotes healthy weight.

Celery:  This vegetable assists brain function from a plant compound “Luteolin” that relieves inflammation in the brain.  It also  protects the brain against other types of inflammation.

Dark Chocolate:  Large quantities of antioxidants from dark chocolate known as flavonoids help the brain by providing a boost to blood vessel function.  Dark chocolate contains nutrients such as fiber, iron and magnesium.  The best dark chocolate for maximum health benefit should contain high levels of cacao and small amounts of sugar and fat.

Chia seeds:  Another huge source of omega-3 fatty acids that are well known for extreme health properties.  Chia seeds possess potassium, calcium, iron, magnesium, manganese, phosphorus, vitamin C, and especially large amounts of fiber and protein.  Disease fighting antioxidants are found in Chia seeds.

Almost daily we hear about how our food supply with GMO’s, chemicals and pesticides are effecting the function of our brains with diseases like Alzheimers’s and Dementia.  The population of the “WORLD” is suffering from eating processed foods, especially in the UNITED STATES OF AMERICA.  “Sholly Sez!”



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