1. Avocado: Start each day with a mix of
high-quality protein and beneficial fats to build the foundation for an
energized day. Avocado with scrambled eggs provides both, and the
monounsaturated fat helps blood circulate better, which is essential for
optimal brain function. Worst alternative: a trans-fat-filled,
sugar-laden cream cheese Danish.
Green it: you don’t need to buy an organic avocado – conventional is
fine. But make sure your supplementary protein is free range, cage
free, or organic.
2. Blueberries: These delicious berries are one of
the best foods for you, period, but they’re very good for your brain as
well. Since they’re high in fiber and low on the glycemic index , they are safe for diabetics and they do not spike blood sugar .
Blueberries are possibly the best brain food on earth: they have been
linked to reduce risk for Alzheimer’s, shown to improve learning ability
and motor skills in rats, and they are one of the most powerful
anti-stress foods you can eat. Avoid: dried, sweetened blueberries.
Green it: buy local and organic, and be mindful of seasonality.
When blueberries are out of season, opt for cranberries, grapes, goji berries , blackberries or cherries to get your brain boost.
3. Wild Salmon: Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.
3. Wild Salmon: Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we’ll highlight a few other sources on this list for vegetarians and people who just don’t like salmon. Avoid farmed (read: sea lice infested) salmon.
Green it: the California salmon stock is threatened, so choose
wild Alaskan salmon only, and eat small portions no more than twice a
week.
4. Nuts: Nuts contain protein, high amounts of
fiber, and they are rich in beneficial fats. For getting an immediate
energy boost that won’t turn into a spike later, you can’t do better
than nuts. The complex carbs will perk you up while the fat and protein
will sustain you. Nuts also contain plenty of vitamin E, which is
essential to cognitive function. You don’t have to eat raw, plain,
unsalted nuts, but do avoid the ones with a lot of sweetening or
seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great
choices, with almonds being the king of nuts.
For those avoiding carbs, macadamia nuts are much higher in fat than
most nuts. By the way, peanuts just aren’t ideal. Aside from the fact
that many people are allergic; peanuts have less healthy fat than many
other types of nuts…maybe that’s because peanuts are not actually a nut!
They’re still much better than a candy bar, however.
Green it: try to choose organic, raw nuts, and if you can’t get
those, at least avoid the tins of heavily-seasoned, preservative-laden
nuts that may have taken many food miles to get to your mouth.
5. Seeds: Try sunflower seeds, sesame seeds, flax
seed, and tahini (a tangy, nutty sesame butter that tastes great in
replacement of mayo and salad dressing). Seeds contain a lot of protein,
beneficial fat, and vitamin E, as well as stress-fighting antioxidants
and important brain-boosting minerals like magnesium.
Green it: Again, just look for organic and try to avoid the
highly-seasoned, processed options. In general, things like fruits,
vegetables, seeds and nuts are pretty low-impact, environmentally
speaking, in comparison to meats and cheeses.
6. Coffee: Thine eyes do not deceive (even if you
are in the midst of a sugar crash). Coffee is good for your brain. Did
you know coffee actually contains fiber? That’s going to help your
cardiovascular system. Coffee also exerts some noted benefit to your
brain in addition to providing you with a detectable energy boost.The
trick is not to have more than a few cups. But you can safely enjoy 2-4
cups daily – we are talking about supercharging here. Just
please don’t go ruining a good thing by loading it up with sugar!
Espresso beans are actually a phenomenally healthy snack, by the way.
Green it: brew yourself some fair-trade organic coffee to benefit
both the planet and the workers who grow your beans. Use a thermos
instead of a throwaway cup.
7. Oatmeal: Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3′s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.
7. Oatmeal: Nature’s scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3′s. It’s a good grain that will sustain you throughout the morning so you aren’t prone to irritability or an energy crash.
Green it: the healthiest oatmeal is the real, steel-cut deal.
Steer clear of those little microwavable packets that are loaded with
sugar. All that packaging isn’t very green.
8. Beans: One more for carb-lovers. (The brain uses
about 20% of your carbohydrate intake and it likes a consistent supply.)
Beans are truly an amazing food that is sadly overlooked. They’re
humble, but very smart. Not only are they loaded with fiber, vitamins,
minerals and protein, they’re ridiculously cheap. An entire bag of beans
usually costs only a few dollars and will provide many meals. Beans
provide a steady, slow release of glucose to your brain – which means
energy all day without the sugar crash. Don’t go eating a whole platter
of frijoles, though – just 1/4 of a cup is fine.
Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.
9. Pomegranate: Opt for the fruit over the juice so
you get more fiber. Pomegranates contain blueberry-like levels of
antioxidants, which are essential for a healthy brain. Your brain is the
first organ to feel the effects of stress, so anything you can do to
offset stress is a smart choice.
Green it: pomegranates are seasonal and not generally local for
most of us, so enjoy sparingly and rely on other berries like acai,
grapes and cherries when you can’t get this fruit.
10. Brown Rice: Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation the sharper your brain.
10. Brown Rice: Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation the sharper your brain.
Green it: don’t buy the excessively-packaged “boil in a bag” rice
packets. Just make up a big batch of brown rice in a rice cooker on
Sunday so you have it on hand for easy lunches all week.
11. Tea: You have to brew tea fresh or you won’t get
the benefits of all those catechines (antioxidants) that boost your
brain. Because tea has caffeine, don’t have more than 2-3 cups daily.
Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.
12. Chocolate: Things are looking increasingly
better for chocolate. It’s got brain-boosting compounds, it’s loaded
with antioxidants, and it has just the right amount of caffeine.
Chocolate sends your serotonin through the roof, so you’ll feel happy in
short order. Dark chocolate is also rich in fiber. (Remember, fiber =
healthy cardiovascular system = healthy brain.)
Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.
13. Oysters: Oysters are rich in selenium,
magnesium, protein and several other nutrients vital to brain health. In
one study researchers found that men who ate oysters reported
significantly improved cognition and mood! Not all shellfish are good
for you but oysters are a sure bet.
Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!
14. Olive Oil
Though we know the brain does need a small, steady supply of glucose,
don’t overlook fat. Studies have consistently shown that a low-fat diet
is not the health boon we hoped it would be (remember the 90s low-fat
craze?). In fact, avoiding fat can increase foggy thinking, mood swings,
and insomnia. A diet rich in healthy fats is essential to clear
thinking, good memory, and a balanced mood. Your brain is made of fat,
after all.One study of men found that those who relied on the processed
vegetable fats found in salad dressings, snacks and prepared foods had
75% higher rates of mental degradation (dementia, memory loss) than men
who ate healthy fats. Most processed foods and fast foods use corn oil,
palm oil, soybean oil and other Omega-6 fats. You don’t want Omega 6
fats. Even saturated fat is safer than Omega 6′s.Choose healthy fats
such as those present in olive oil, nut butters, nuts and seeds, flax,
oily fish, and avocados. Avoid processed fats found in pastries, chips,
candy bars, snacks, junk food, fried foods and prepared foods. Eating
the wrong fat can literally alter your brain’s communication pathways.
Green it: look for organic, local, or farmers’ market options
when it comes to your food. You should also explore herbal remedies for
mood swings and brain health.
15. Tuna: In addition to being another rich source of Omega-3′s, tuna, particularly yellow fin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your “feel good” hormones along with serotonin).
15. Tuna: In addition to being another rich source of Omega-3′s, tuna, particularly yellow fin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your “feel good” hormones along with serotonin).
Green it: only eat tuna from sustainable fisheries, and if you’re
looking for a B6 source that is vegetarian, opt for a banana, which
contains a third of your day’s requirement (tuna offers nearly 60%).
16. Garlic: Garlic – the fresher the better – is one
of the most potent nutritional weapons in your arsenal. Eat it as much
as your significant other can stand. Not only is it fabulous for
reducing bad cholesterol and strengthening your cardiovascular system,
it exerts a protective antioxidant effect on the brain. Avoid: I know it
makes life easier, but don’t even think about buying the chopped or
peeled garlic. Nutritional benefits = zero.
Green it: just choose organic, and go for local if you can get it.
17. Eggs: Eggs contain protein and fat to provide
energy to your brain for hours, and the selenium in organic eggs is
proven to help your mood. You really needn’t worry about the overblown
cholesterol fears.
Green it: choose organic, free range, vegetarian fed eggs.
18. Green Leafy Vegetables: Spinach, kale, chard,
romaine, arugula, lolla rossa – whatever green you like, eat it daily.
Green, leafy vegetables are high in iron (slightly less “green” iron
sources include beef, pork and lamb). Americans tend to be deficient in
iron, which is too bad, because the deficiency is linked to restless leg
syndrome, fatigue, poor mood, foggy thinking, and other cognition
issues.
Green it: choose organic, and shop at your farmers’ market or
order from a local CSA. Leave out the red meat a few days a week and
rely on a big, well-seasoned green stir fry or salad.
19. Tomatoes: Go figure, but tomatoes don’t usually
make the brain-boosting food lists. (Thank goodness I found the one that
did so I’m not the only one.) Tomatoes contain lycopene, an antioxidant
that is particularly good for your brain – it even helps prevent
dementia. You have to cook tomatoes to get the lycopene – take that, raw
foodies! Just kidding. But this does mean that ketchup is good
for your brain. Although because of the sugar in it, you should look to
other sources for most of your lycopene intake, such as fresh tomato
sauce.
Green it: try to eat tomatoes that are local and get your
lycopene in vitamin form when tomatoes aren’t in season. You’ll know
when that is – the tomatoes will be pale, tasteless, and pithy.
20. Cacao nibs: That’s right, I’m putting chocolate on this list twice. My boyfriend
knows I need it. I eat chocolate or cacao nibs daily and I think you
might want to consider it, too. Cacao nibs are among the top five most
powerful brain foods, right next to wild salmon and blueberries. It’s
good to mix cacao nibs with frozen blueberries and a generous splash of
organic heavy cream.
Green it: as long as its fair trade and organic, it’s green.
Things that drain your brain:
Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.
Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they’re terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. If you can’t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.
Nicotine constricts blood flow to the brain, so while it may “soothe” jittery nerves, smoking will actually reduce your brain function severely – and the effects are cumulative.
A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.
Things that drain your brain:
Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.
Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they’re terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. If you can’t cut back that much, try to limit yourself to just two bites of whatever tempts you daily.
Nicotine constricts blood flow to the brain, so while it may “soothe” jittery nerves, smoking will actually reduce your brain function severely – and the effects are cumulative.
A high carbohydrate lunch will make you sleepy and sluggish. Opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.
"The greatest wealth is health."
Peace & Love
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