BRAIN
FOOD YO U R H E A LTH A N D W EL LN E S S is your most important possession, and your brain plays a critical role in your physical and mental health. While we know more than ever about this amazing organ, we have barely scratched the surface of understanding. While there are always new products offered to consumers with the promise of promoting a healthy brain, going back to the basics is key. Supplements can help, but you can make long term changes by adding brain-supporting foods into your diet and eliminating things that might be causing damage. This year, as you focus on your health, consider incorporating foods that will help your brain stay sharp. Here are some tasty items that can help you optimize your mind. Fatty fish is at the top of the list with salmon, trout, albacore tuna, herring, and sardines; all fantastic for the brain. These fish varieties are rich sources of Omega-3 fatty acids which not only promote brain health, they also help alleviate depression and anxiety. About 60% of your brain is made of fat, and half of that fat are Omega-3 fatty acids, so this is an important nutrient to include in your diet. Blueberries also offer numerous health benefits; many that specifically target your brain. They contain anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation— conditions that can contribute to brain aging
14 | YOU R HOM E M AGA Z IN E®
and neurodegenerative diseases. Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells. According to one review of 11 scientific studies, blueberries can help improve memory and certain cognitive processes in children and older adults. If you’re looking for a fun way to incorporate them into your diet, check out page 43 for a delicious blueberry smoothie bowl recipe. It’s hardly a chore to add some chocolate into
your life and thankfully, dark chocolate and cocoa powder are packed with brain-boosting compounds, including flavonoids, caffeine, and antioxidants. The flavonoids (beneficial antioxidant compounds) in dark chocolate gather in the areas of the brain that contribute to learning and memory. Researchers believe these compounds might enhance memory and help slow down age-related mental decline. According to one study of over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks
