03 Apr Eat from the pretty bRAINBOW- Colorful foods that are super for your brain.
Eat from the pretty bRAINBOW– Colorful foods that are super for your brain.
Red– Cherries-The antioxidant and anti-inflammatory properties cherries may be of great benefit to the brain.
In 2019, scientists recruited a group of volunteers with normal cognitive function, between the ages of 65–80. They were randomly divided into two groups. Half of them drank tart cherry juice every day for twelve weeks, the other half remained on their normal diet. After the intervention, participants in the tart cherry group had higher memory scores and performed better on a learning task and were able to maintain attention for a longer time.
Orange– Salmon- Salmon has an abundance of Omega-3 fatty acids (essential to your brain and nervous system). Like other fatty fish, salmon is rich in both forms of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA is one of the molecular building blocks of the brain, cerebral cortex, skin, and retina. EPA is important in lowering the bad cholesterol (low-density lipoprotein (LDL) ), which can help prevent stroke.
A good balance of fats is essential to maintain a healthy brain blood flow. Omega fatty acids are the most beneficial. But not all Omega fatty acids are the same. Omega-3, the type found in salmon, anchovy and mackerel, is the best type in this family of fatty acids. Omega-9, found in avocado and olives is also good to improve brain blood flow. Omega-6 fatty acids, found in soybeans and some nuts, are the least healthful for brain health (although still better than other types of fat).
Yellow– Cheese- Cheese activates the reward center of your brain. The main protein in cheese is casein. When you digest casein, your body breaks it down into casomorphin. Casomorphins cross the blood-brain barrier and attach to dopamine receptors on neurons (brain cells). Dopamine is a neurotransmitter related to feelings of pleasure and reward. Casomorphins may have an important evolutionary purpose: they promote the strong bond between mammal mother and baby.
Green– Avocado- Avocados, renowned for their creamy texture and rich taste, are packed with Omega-9 monounsaturated fat, which improves blood flow to the brain.
Blue– Blueberries- Multiple studies have shown that a diet rich in blueberries staves off age related memory decline and may decrease the long term risk of dementia (Such as Alzheimer’s disease). Blueberries are rich Polyphenols and flavonoids, which helps the berries improve brain blood flow, brain activation and working memory.
Purple– Grapes- Some believe that the health benefits of red wine is derived from polyphenols, such as resveratrol. Polyphenols are not limited to red wine. They can be found in many foods, such as dark chocolate, the skin of grapes, pomegranate and plums. Dietary polyphenols may protect neurons (brain cells) against injuries caused by oxidative stress. Polyphenols also suppress neuroinflammation, which fights neurodegeneration (such as Alzheimer’s and Parkinson’s diseases) and helps the brain clear away toxins.