Top Foods to Eat for Optimal Brain Health

Written by Nabila Bhimji

A Registered Holistic Nutritionist, a certified Food Psychology Coach, Mind-Body/Coach, Food Relationship Coach, and Life Coach from Coquitlam, BC. - Canada

October 21, 2020

In this climate of change, global anxiety and unimaginable changes, taking care of our  brain and mental wellbeing is more important than ever. Stress reduction techniques such as meditation, breath work, exercise, yoga, journaling, laughter, and self care are invaluable tools to staying mentally healthy and happy.

Of course, what we eat also plays a tremendous role in our mental agility and ability to handle what life throws our way.

Here are my top go to foods when my brain is feeling foggy or sluggish, or if I am feeling sad, anxious, or stressed.

Avocados: This fruit is full of antioxidants that suppress free radical damage, helps to  prevent neuron death and neurodegenerative disease, such as Alzheimer’s . Considered a healthy fat, avocados also help in the development of key sex hormones and giving your skin a healthy glow.

Blueberries: This yummy and versatile fruit is also rich in protective antioxidants.  Use them in a salad, in your morning smoothie, or on top of oatmeal.

Dark Chocolate. Cacao is a rich source of flavonoids.  These help promote neuron and blood vessel growth in the brain, and  stimulate brain blood flow, all of which play a role in improving  recall and cognitive processing.

Green Tea. Green tea contains EGCG, a flavonoid that can bind to and prevent the  formation of beta-amyloid proteins, helping to prevent Alzheimer’s. Green tea is also great for blood sugar regulation, heart health, liver function, and can be useful in weight loss.

Herbs & Spices.: Turmeric reduces inflammation and increases blood flow to the brain, and is also great for the heart and blood sugar regulation. Apigenin in parsley, thyme, oregano, and basil, can protect the brain from inflammation, oxidation, and plaque formation.

Leafy Greens:  Packed with phytonutrients , antioxidants, and magnesium to benefit every organ and system in the body, they are also highly anti – inflammatory.

Legumes: High in protein, fiber and B Vitamins that are essential for cognitive health

Nuts & Seeds: Anti-inflammatory and rich in sterols, stanols, fiber, minerals, and vitamin E, which protect brain cells from oxidative damage and boost cognitive function.

Whole Grains: Diets rich in whole grains  are associated with lower risk of cognitive decline.

As always, we are here to help. If you suffer from anxiety, stress or depression, or fear that your brain health is declining, it’s always best to talk to a professional.  Reach out to us for a complimentary  20 minute consultation at www.mindfulnourishment.ca

Stay healthy and keep well.

 

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