brain food

Have you ever felt mentally sharper when eating a healthier diet? Do you feel more awake and mentally acute when after eating a healthy salad as opposed to when you eat a greasy burger? If so, then you’re probably experiencing a by-product that causes the “nourishment” of your brain when eating healthy, especially when you eat more plant-based foods that help promote brain function. Brain foods positively affect the cognitive functions of the brain so it shouldn’t be a surprise that you should begin to feel their effects as you add them to your diet. Here are some suggested “brain foods” that will provide your brain with a boost of nourishment: Blueberries – "Brainberries" is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits.  Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.  Ann Kulze, MD, and author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality, recommends adding at least 1 cup of blueberries a day in any form – fresh, frozen, or freeze-dried. Walnuts and Flax – Walnuts and flax are two great sources of omega-3 fatty acids.  The omega-3 fats help make-up your grey matter, the part of your brain responsible for cognitive function. They also aid vision – and help your brain to translate information from your eyes into a visual image. According to the Linus Pauling Institute – you only need a small amount of omega-3 fatty acids each day -- men need 1.6 grams and women need 1.1 grams, according. Consuming a tablespoon of ground flax or flax oil provides you with 1.6 or 7.3 grams, respectively, while an ounce of English walnuts gives you 2.6 grams of omega-3s. Nuts and seeds – Most nuts and seeds are good sources of vitamin E, says Dr. Steven Pratt.  He explains that higher levels of vitamin E correspond with less cognitive decline as you get older.  It is suggested that in addition to walnuts, you an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and un-hydrogenated nut butters such as peanut butter, almond butter, and tahini to your diet.  Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts. Avocados – Avocados are almost as good as blueberries in promoting brain health, says Dr. Pratt. "I don't think the avocado gets its due," agrees Dr. Kulze.  Although the avocado is a fatty fruit, it's a monounsaturated fat, which contributes to healthy blood flow.  "And healthy blood flow means a healthy brain," adds Dr. Kulze.  Avocados also lower blood pressure, says Dr. Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Dr. Kulze suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish. Whole grains – Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease.  "Every organ in the body is dependent on blood flow," says Dr. Pratt. "If you promote cardiovascular health, you're promoting good flow to the organ system, which includes the brain."  While wheat germ is not technically a whole grain, it also goes on Dr. Kulze's "superfoods" list because in addition to fiber, it has vitamin E and some omega-3s.  Dr. Kulze suggests 1/2 cup of whole-grain cereal, 1 slice of bread two-three times day, or 2 tablespoons of wheat germ a day. Beans – Beans are "under-recognized" and "economical," says Dr. Kulze.  They stabilize glucose (blood sugar) levels.  The brain is dependent on glucose for fuel, Dr. Kulze explains, and since it can't store the glucose, it relies on a steady stream of energy, which beans can provide.  Any beans will do, says Dr. Kulze, but she is especially partial to lentils and black beans and recommends 1/2 cup every day. Pomegranate fruit/juice – Pomegranate juice (and the fruit itself) offers potent antioxidant benefits, says Dr. Kulze, which protects the brain from the damage of free radicals.  "Probably no part of the body is more sensitive to the damage from free radicals as the brain," says board-certified neurologist David Perlmutter, MD, author of The Better Brain Book.  Because pomegranate juice has added sugar (to counteract its natural tartness), you don't want to go overboard, says Dr. Kulze; she recommends approximately 2 ounces a day, diluted with spring water or seltzer. Dark chocolate – Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood.  One-half ounce to 1 ounce a day will provide all the benefits you need, says Dr. Kulze. This is one "superfood" where more is not better. "You have to do this one in moderation," says Dr. Kulze. There are so many foods that positively affect your brain functions. We hope that as you continue to pursue a healthy diet and lifestyle that you will continue to explore trying and adding these and other “brain foods” to help your brain’s cognitive functions. For sample healthy recipe ideas that incorporate many of the brain foods, visit our Recipes Section:http://www.phionbalance.com/acid-alkaline-foods-and-recipes To Your Health & Balanced pH, The pHion Balance Team