The 10 Best Foods for your Brain


Here you have ten "brain-foods" you should be eating to feed both, mind and body:

1. Fatty Fish

This type of fish includes salmon, trout, and sardines, which are all rich sources of omega-3 fatty acids. Your brain uses omega-3s to build brain and nerve cells, and these types of fats are essential for learning and memory. Omega 3-s also may slow age-related mental decline and help ward off Alzheimer's disease. I recommend buying wild-caught fish because farm-raised fish can be filled with mercury and toxins. Overall, fatty fish is an excellent choice for your brain health.

2. Blueberries

Blueberries are one of the highest antioxidant-rich food, plus they are full of vitamin C, K, and fiber. Eating blueberries regularly have been proved to have anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases. Blueberries are especially good at protecting our brains from stress and helping to improve our memory.

3. Avocados

Thanks to its content of vitamin K and folate, avocados help to improve cognitive function, especially memory and concentration. They have a high content in "good fats" (Monounsaturated fatty acids), which have been proven to help lowering depression, anxiety, and other mental disorder risks because they facilitate proper thought processing, hormone production, and stress reduction mechanisms within the brain. Plus, they have the highest protein and lowest sugar content of any fruit.

4. Broccoli

Broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against cognitive damage. Thanks to its high levels of vitamin K and choline, it helps to preserve memory. Sulforaphane, found in cruciferous vegetables, can actually promote the growth and repair of brain tissue. Plus, it's loaded with vitamin C. and fiber.

5. Green tea

Green tea also boosts brain function and improves alertness, performance, memory, and focus. It is rich in polyphenols and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer's and Parkinson's disease. Also, green tea contains L-theanine, an amino acid that can help to reduce anxiety, and makes you feel more relaxed, counteracting the stimulating effects of caffeine. 

6. Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline, which are important for proper brain functioning and development, as well as regulating mood.  Recent studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels. It's also one of the most inexpensive sources of protein; just be sure you're buying organic, free-range eggs.

7. Extra Virgin Olive Oil

Olive oil contains potent antioxidants known as polyphenols (EVOO) that have been shown to have beneficial effects on learning and memory deficits found in aging and diseases by reversing oxidative damage in the brain. Extra virgin olive oil used can slow the decline of cognitive functions,  helping to restore memory and protecting the brain from damage caused by Alzheimer's disease.

8. Turmeric

This spice is one of the most powerful natural anti-inflammatory agents. Turmeric helps boost antioxidant levels and keep your immune system healthy, while also improving your brain's oxygen intake, keeping you alert and able to process information. Turmeric use may benefit memory and helps new brain cells grow. Also, another benefit of consuming turmeric is that it may help with depression symptoms because it boosts serotonin and dopamine, which both improve mood.

9. Nuts

Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E may explain their benefits for the brain, especially to improve mental alertness. Nuts can improve cognition and even help prevent neurodegenerative diseases.  The vitamin E in the nuts can also help to prevent Alzheimer's. While all nuts are beneficial for your brain, walnuts are especially good, since they also deliver omega-3 fatty acids.

10. Dark Chocolate

Chocolate is full of flavonoids, natural compounds with high antioxidant and anti-inflammatory properties. Flavonoids may enhance memory and also help slow down age-related mental decline. They can also help lowering blood pressure and improving blood flow to both the brain and heart. Also, chocolate has been found as a good mood booster. The darker the chocolate, the more health benefits it has, try to buy it with at least 70 percent cocoa.

Let me help you to create a nutritional and lifestyle plan to achieve your health goals.