brain food

YOUR HEALTH AND WELLNESS 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 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

compared with those who rarely ate it. Dark chocolate is also a legitimate mood booster with another study finding that participants who ate chocolate experienced increased positive feelings. We have a great chocolate overnight oat recipe on page 47 to help you jump start your brain in the morning.

Not only do they take your culinary creations to a new level, spices are great for your brain. To the right are four spices you should be cooking with to help improve mood and brain function.

Turmeric is the key spice in curry that gives it the yellow color. Curcumin, the most commonly studied compound in turmeric, is known for its ability to reduce inflammation, which can help in the prevention of diseases like diabetes, arthritis, and Alzheimer’s disease. A recent study found that aromatic-turmerone, another compound in the spice, may help brain cells repair themselves. Although turmeric is common in curry, you can get this spice on its own. It has a mild, smoky flavor, making it easy to add to any dish. Sprinkle it on steamed vegetables, or add color and flavor to fish and chicken. It also makes a great natural food dye.

CINNAMON

A common household spice, it could be labeled as a superfood with its antioxidant content, ranking up there with blueberries and pomegranates. It also has the added benefit of reducing inflammation, fighting bacteria, and making you more alert. It has been shown that cinnamon can increase cognitive functioning, even just through smell alone, and might even be a possible treatment to enhance cognition in the elderly and people with symptoms of dementia. When adding cinnamon to your daily diet, a little goes a long way. Just one half to one teaspoon a day is all you need. That’s a little sprinkle in your coffee, cereal, oatmeal, or toast. For an added kick at dinner, try adding cinnamon to a spice rub with your favorite peppery spices.

SAFFRON

This is a great spice for those suffering from depression. In studies, saffron in supplement form has shown to greatly reduce depression symptoms. As a spice, saffron has an intense flavor, so just use a tiny pinch. Harvested from the flower of Crocus Sativus, the vivid crimson stigma and styles, called threads, are collected and dried for use mainly as a seasoning and coloring agent in food. Saffron has long been the world's most expensive spice by weight. Originally found in the Middle East, saffron is still most commonly used in Mediterranean, Asian, and European cuisine.

BLACK PEPPER

One of the most commonly bought and used spices in the world, Black pepper may have quite a few brainboosting effects. Studies have shown that piperine, the primary component in black pepper, can help improve brain function and lower depression symptoms. It’s also great to pair with other foods and spices, especially turmeric, because it may improve the bioavailability of nutrients in other foods, meaning your body absorbs more of the beneficial properties from your other foods.