Really interesting article about natural, healthy foods that can boost your brain power, memory mood and health! you can find, explore and enjoy these at The Pantry 8020 in our new Autumn Menu and in our Whole foods Store.
15 BRAIN-BOOSTING FOODS Pack your diet with my top 15 and banish the bad five and you’ll be on your way to optimum brain health.
LEAFY GREENS (kale, rocket, watercress and spinach) Full of vitamins (C, K and the Bs) as well as minerals (calcium, potassium, copper, magnesium, folate, manganese and zinc) plus fibre and many plant nutrients.
OILY COLD WATER FISH (salmon, mackerel, herring) These are all the best possible direct source of healthy brain fats called omega 3 essential fats.
GRASS-FED BEEF, MUTTON AND LAMB Another great source of brain fats when eaten in moderation.
NUTS (pecans, walnuts, macadamias, almonds, cashews, Brazil nuts) A great source of good fats plus protein and brain nutrients such as selenium, in Brazil nuts specifically. OLIVE OIL (organic and cold pressed) Contains antioxidants and brain healthy plant chemicals.
SEEDS (flaxseed, sunflower and sesame seeds, chia seeds) A rich source of plant essential fatty acid (EFA), containing omega 3 oils and lignans, phytochemicals that act as good hormone imitators and antioxidants.
COCONUT OIL Contains a beneficial saturated fat plus anti-microbial and anti-fungal and anti-viral function.
AVOCADOS Packed with vitamins, fibre, minerals and mostly mono-unsaturated fats.
COLOURFUL VEGETABLES (sweet potato, pepper, carrot, tomato) Their rich colour indicates high anti-oxidant content, and they are also sources of fibre, minerals, enzymes and plant nutrients.
BRASSICAS (broccoli, cauliflower and cabbage) Have phyto-chemicals that stimulate our enzyme defences against cancer, plus minerals and vitamins. ARTICHOKE Great for a big punch of fibre and detox nutrients. Also acts as a prebiotic (provides food for bacteria in our gut). LEGUMES (lentils, peas and beans) In addition to vitamins and minerals, they contain lignins, also known as phyto-estrogens, which protect against different forms of cancer, as well as balancing hormone levels. Low in fat and high in fibre. GLUTEN-FREE GRAINS (quinoa, millet, amaranth, basmati rice) Rich in vitamins and minerals plus protein. SPROUTED GRAINS Nutrient-dense brain superfoods we should eat every day. When a seed, grain or pulse has germinated, its nutritional value rises so there is 60 per cent more vitamin C and 30 per cent more B vitamins in a sprouted seed, grain or pulse. They also contain large amounts of protein and vitamin E, as well as phosphorous and potassium. Sprouting makes these nutrients highly digestible.
BERRIES (blueberries, raspberries, strawberries) True brain superfoods, colourful berries contain antioxidant power to protect the brain from ageing plus an anti- inflammatory and ellagic acid, which is a unique compound that a number of experts say could help to protect the body against cancer. "
...AND WHAT TO AVOID
FRIED FOODS (chicken nuggets, fried chicken, chips and crisps). REFINED CARBOHYDRATES (sweets, pastries, biscuits, cakes and milk chocolate). FIZZY DRINKS (full sugar or diet versions). ALCOHOL Excess has been linked to poor brain function. CHEMICALS Meat, fruit and vegetables that have been subject to a heavy chemical or pesticide load. Pesticides accumulate in our fatty cell membranes and, with a brain made up of 60 per cent fat, it’s best to avoid these toxins. "If you’ve ever gone ‘low fat’ in the interests of weight loss, there’s every chance you suffered from low mood, possibly depression, as a consequence."