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Omega-3-rich foods: Wild-caught oily fish salmon, sardines, mackerel, anchovies Omega-3 eggs

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in brain health. When you don’t have the right gut diversity, inflammation throughout the body can set the stage for diverse problems including cognitive issues, from brain fog to dementia.

Nuts and seeds walnuts, flax seed, chia seed, hemp hearts

A Healthy Gut is a Healthy Brain

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coconut oil, avocado oil Nuts and seeds walnuts, almonds, sunflower seeds, pumpkin seeds, chia, flax, hemp hearts Wild-caught oily fish salmon, sardines, mackerel, trout, herring

“Foods that are high in fibre, which provide fuel to the gut bacteria, and reduced in refined sugars support a robust melange of bacterial species, which helps maintain the integrity of the gut wall, keep blood sugar in check, reduce inflammation, and manufacture all the important substances and molecules critical for brain health and function.� —DR. DAVID PERLMUTTER, BRAIN MAKER, 2015

Did you know there is a direct, integral relationship between the gut and the brain? The gut communicates with the brain through the enteric nervous system, via the amazing super-highway called the vagus nerve. The vagus nerve is a long meandering bundle of motor and sensory fibres that links the brain stem to the heart, lungs, and gut. Keeping the gut and vagus nerve gateway healthy impacts our mental health.

In other words, having a healthy, balanced gut microbiome—lots of happy, helpful bacteria—has a direct impact on brain well-being. Gut health plays a powerful role

The health and variety of your gut bacteria directly depend on the foods you eat.

Eat These Foods to Improve Brain Health and Memory Here’s a happy brain equation: Healthy fats + Antioxidants + Anti-inflammatory Foods = Brain Super-fuel. To put this equation into practice, try these foods to build your brain-boosting diet: Plant-based oils extra virgin olive oil,

Berries blueberries, blackberries, raspberries Fermented foods raw sauerkraut, kimchi, kefir, kombucha tea

Leafy vegetables dandelion greens, asparagus, kale, broccoli, spinach

And how can we forget the revered, buttery avocado, brimming with nutrients like monounsaturated fats, folate, and vitamins B, C, and E that promote blood flow and help lower blood pressure? Nor can we overlook polyphenol-rich, endorphin-boosting dark chocolate that lifts mood, protects the brain, and improves memory and focus. Delicious, nutritious foods with mood, memory, and all-around cognitive benefits! 

the good life  The Magazine of Nature’s Fare Markets  |  25

Profile for Nature's Fare Markets

The Good Life May/June 2019