The human body is a sophisticated machine that can function optimally if given the right nutrients and adequate rest. But a high percentage of people suffer from nutrient deficiencies, lack of sleep, sugar overload, exposure to high levels of toxins, and high amounts of stress, all of which negatively affect brain health and deplete energy levels. The brain relies on a steady stream of vitamins and minerals, amino acids, essential fatty acids, and glucose from complex carbohydrates, in addition to getting enough rest.
Optimizing your brain health will allow you to feel less fatigue, be less distracted and better able to handle stressful situations. Focusing on eating healthy foods, getting plenty of rest, and minimizing exposure to toxins is an easy way of achieving a sharp mind. Many of the convenient processed foods and factory farmed meats and dairy products do not support brain health. The best foods for brain health are full of antioxidants, provide building blocks for neurotransmitters, and help to make sure blood sugar levels remain stable. Here are some foods that improve brain function as well as some that don’t.
Citrus
Citrus fruits contain two very important compounds for the brain, Vitamin C and bioflavonoids. Together these compounds improve circulation and help to reinforce connective tissue throughout the body. This helps to oxygenate the deep regions of the brain that are critical for cognitive processing and sensory acuity.
On top of that, citrus fruits improve immune function and are loaded with antioxidants. Because antioxindants help reduce inflammation, the brain can function with less interference. Some preliminary research is also showing that Vitamin C plays a very important role in GABA receptor actions. GABA is a neurotransmitter in the brain responsible for allowing us to relax – which is vital for mental health and performance.
Stick with low sugar citrus fruits like lemons, limes, and grapefruits for maximum benefits as sugar and vitamin c compete for the same receptors in the body. A great way to start the day off right is with a glass of water containing lemon juice and apple cider vinegar. You can read more about lemons here.
Healthy Fats
The human brain is approximately 60% fat and 10-15% of that fat is DHA (an omega 3). Getting adequate amounts of DHA in the diet is critical for brain health. Good sources of healthy fats are olive and coconut oil, organic pasture raised eggs and dairy products, avocados, wild caught salmon and pasture raised meats. When animals are raised on pastures in the sun, their meat is loaded with good stuff. It contains omega-3 fatty acids, fat-burning compounds like carnitine and carnosine, as well as a full spectrum of vitamins and minerals.
L-carnitine is an amino acid that acts as a carrier to shuttle fatty acids into cells for energy. This action improves energy production which is powerful for the brain and body. L-Carnitine also provides something called an acetyl group (acetyl-L-carnitine) that helps with the production of acetylcholine. And acetylcholine is a neurotransmitter that is critical for memory.
Cacao and Chia Seeds
Cacao in its raw form is one of the best brain foods you can eat. Not only does it help improve blood flow to the brain, but it also improves mood. Raw cacao is packed with other valuable nutrients like magnesium, polyphenols, flavonoids, and the amino acid theobromine. It is thought that theobromine helps to reduce inflammation and dilate blood vessels to improve blood flow to the brain.
Chia seeds are made up of healthy fats, anti-oxidants clean proteins and fiber. They are also loaded with omega 3 fatty acids and neuroprotective antioxidants such as quercetin. These essential fats and antioxidants produce cell membranes that are more flexible and efficient. Healthier cell membranes results in more efficient nutrient delivery systems and faster nerve transmission processes. This in turn improves brain function including memory and concentration.
Refined Carbs & Sugar
Refined carbs and sugar are one of the worst foods you can eat for your brain. Both refined carbs and sugars tend to rapidly raise blood sugar levels only to have it come crashing back down shortly after. This pattern is highly inflammatory and causes the release of cortisol to help re-stabilize the blood sugar levels. When this happens chronically, insulin resistance can develop which is highly correlated with brain diseases later in life.
In addition, sugar can rewire the brain’s pathways and increase the risk of depression. High amounts of sugar also feed opportunistic bacteria and yeast in the digestive tract. For example, candida loves sugar. High levels of candida can be absolutely toxic for the body. This is largely because candida produces waste products that are toxic to the brain.
Non-Organic Foods and Unhealthy Fats
Not only can there be growth hormones, antibiotics, and herbicides in non-organic foods, but they may also be genetically modified. All of the pesticides, herbicides, and different chemicals used raising non-organic plants and animals are harmful for humans. They can disrupt the bacterial balance of the gut and leach critical minerals, like magnesium, from the body. And magnesium is vital to over 300 different processes in the body, including the activation of adenosine triphosphate (ATP). ATP is the energy molecule cells use to run themselves and the brain has a disproportionately huge demand for ATP.
Disrupting the gut microbiome has important implications for brain health. Eventually, disrupting the microbiome results in something called leaky gut. It is often said that a leaky gut equals a leaky brain. Many doctors have noted that when someone has leaky gut, they are almost always suffering from some level of cognitive dysfunction. The other reason a healthy gut microbiome is important is because of the the gut-brain axis. The gut-brain axis controls the biochemical signaling that takes place between the gastrointestinal tract (GI tract) and the central nervous system (CNS).
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