Looking to feed your mind? Here’s a list of our top 5 Brain Foods:
A placebo-controlled study was done where pre-diabetes were given one gram of turmeric with an otherwise nutritionally bland breakfast of white bread. Their working memory was tested before and 2,4, 6 hours after the meal, and results showed significant improvement in memory recall!
Turmeric has been shown to inhibit a type of degenerative brain plaque found in Alzheimer’s disease. It can also protect the brain against oxidative stress, reduce inflammation, improves functioning of neurotransmitter systems, and is neuroprotective.
If you don’t normally include turmeric in your diet, here are some suggestions:
· Add a pinch of turmeric to your salad dressing
· The next time you sauté kale, sprinkle some turmeric on top to combine two superfoods.
· Marinate chicken breast in a turmeric and lemon marinade.
· Add turmeric to your next rice dish for a tasty new take on rice.
· Sprinkle a bit of turmeric on your next batch of roasted potatoes.
2. Wild salmon/sardines
Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function. Omega-3s also contain anti-inflammatory substances. Omega-3s prevent amyloid deposits in Alzheimer’s disease. Experts say you should aim to have fish 3/week, so try having some sardines or salmon at lunch.
Two to three cups a day of freshly brewed tea -- hot or iced -- contains a modest amount of caffeine which, when used "judiciously,"- can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Tea contains water to help keep you hydrated – even 1-2% dehydration reduces cognitive function. All great reasons to make morning and afternoon tea a daily habit!
4. Nuts and seeds
Nuts and seeds are good sources of vitamin E, and higher levels of vitamin E correspond with less cognitive decline as you get older. In one study, researchers found that people who consumed moderate amounts vitamin E—from food, not supplements—lowered their risk of Alzheimers Disease by 67%. So add 30g of either walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed or tahini to your diet. Try eating them as a mid afternoon snack, adding them to a salad, or mixing some into a stir-fry.
Emerging research suggests that compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function, including reasoning skills, decision-making, verbal comprehension and numerical ability. In addition, studies comparing dietary habits with cognitive function in adults hint that consuming flavonoids may help slow the decline in mental facility that is often seen with ageing and might even provide protection against disorders such as Alzheimer’s and Parkinson’s. Increase the amount of blueberries in your diet by blending them into a mixed berry smoothie, adding them to a salad, or having them with yoghurt for a dessert.