3 Simple Foods That Build Brain Health

 

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This could have a significant impact on brain health population-wide and it’s rather easy to fix. First, look to food sources including whole eggs, lima beans, chicken, wheat germ and Brussels sprouts. Oily fish contains omega-3 that can help boost brain health.

Oily fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain. Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline (63). Choline is an important micronutrient that your body uses to create.

Instead, focusing on whole foods that are rich in antioxidants, vitamins and minerals have been proven to help with memory, computing power, and preventing disease. Here are some great brain healthy foods that really pack the power: 1. Walnuts. Good for both your heart and your brain, all nuts in general are good sources of healthy fats. Walnuts specifically are high in alpha-linolenic acid. Eggs are a good source of several nutrients tied to brain health, and are probably the closest thing to a “superfood” in existence today.

Specifically for the brain, eggs include plenty of vitamin B6 and B12, folate, and choline. When it comes to eating for brain health, it’s okay to go a little nuts. Researchers recommend that you eat five or more servings of nuts like almonds, walnuts and pistachios per week. 3. A low carb/low sugar way of eating may really help improve your mental health!

If you would like to learn more about the mind-body connection and how to eat correctly to improve your mental and brain health, join me at my Mental Health. Bone Broth. Bone broth is the ultimate food for healing your gut and, in turn, healing your brain.

This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut. Deep green leafy vegetables such as spinach, kale and collards contain an array of antioxidants, including high levels of vitamins A, C and E and the mineral selenium, all of which are important for. Here are 8 brain-building super foods that improve memory. #1 Fishes Fishes such as contain salmons, sardines and herring contain omega fatty acid and eating 4 ounces with two to three times a week.

List of related literature:

A mixed diet containing magnesium, folic acid, calcium, selenium, zinc, omega-3s, and antioxidant foods improves the functions of brain receptors.

“Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach” by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
from Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach
by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
Elsevier Health Sciences, 2018

The foods that replenish acetylcholine and help alpha brain waves stay in balance are: avocado, cucumber, zucchini, lettuce, nuts, milk products (whole and skim milk, cream, ice cream, sour cream), eggs (fried, poached, or baked), luncheon meats and sausages, liver, beef, and olive oil salad dressings.

“Heal Your Mind, Rewire Your Brain: Applying the Exciting New Science of Brain Synchrony for Creativity, Peace, and Presence” by Patt Lind-Kyle
from Heal Your Mind, Rewire Your Brain: Applying the Exciting New Science of Brain Synchrony for Creativity, Peace, and Presence
by Patt Lind-Kyle
Energy Psychology Press, 2009

Eating fish such as mackerel, sardines, and other cold-water fish whose oils contain omega-3 fatty acids can also promote brain health.

“Learning to Speak Alzheimer's: A Groundbreaking Approach for Everyone Dealing with the Disease” by Joanne Koenig Coste
from Learning to Speak Alzheimer’s: A Groundbreaking Approach for Everyone Dealing with the Disease
by Joanne Koenig Coste
Houghton Mifflin, 2004

Foods rich in folate, omega-3, tryptophan, B and C vitamins, zinc and magnesium are necessary for the production of neurotransmitters and neuronal communication.77 These include whole grains, lean meat, deep-sea fish, green leafy vegetables, coloured berries and nuts (walnuts, almonds).65,130

“Clinical Naturopathy: An evidence-based guide to practice” by Jerome Sarris, Jon Wardle
from Clinical Naturopathy: An evidence-based guide to practice
by Jerome Sarris, Jon Wardle
Elsevier Health Sciences, 2010

EPA and DHA, two omega-3s, are crucial for optimal brain health and are found in cold-water fish, such as salmon, tuna, and sardines.

“Feel Better Fast and Make It Last: Unlock Your Brain’s Healing Potential to Overcome Negativity, Anxiety, Anger, Stress, and Trauma” by Dr. Daniel G. Amen
from Feel Better Fast and Make It Last: Unlock Your Brain’s Healing Potential to Overcome Negativity, Anxiety, Anger, Stress, and Trauma
by Dr. Daniel G. Amen
Tyndale House Publishers, Incorporated, 2018

Omega­3 fats are the ultimate brain food, and come from primarily two sources: fish, and certain seed oils, such as flaxseed oil.

“The Drummer and the Great Mountain a Guidebook to Transforming Adult ADD / ADHD: Adult ADD / ADHD Holistic Support System” by Michael Joseph Ferguson
from The Drummer and the Great Mountain a Guidebook to Transforming Adult ADD / ADHD: Adult ADD / ADHD Holistic Support System
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Luminaia, 2015

Omega 3–enriched eggs should be the eggs of choice, as they are good sources of brain-healthy EPA and DHA.

“AARP The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young” by Loren Cordain
from AARP The Paleo Answer: 7 Days to Lose Weight, Feel Great, Stay Young
by Loren Cordain
Wiley, 2012

Two types of omega-3s in particular, EPA and DHA, are crucial for optimal brain health and are found in coldwater fish, such as salmon, mackerel, sardines, and trout.

“Memory Rescue: Supercharge Your Brain, Reverse Memory Loss, and Remember What Matters Most” by Dr. Daniel G. Amen
from Memory Rescue: Supercharge Your Brain, Reverse Memory Loss, and Remember What Matters Most
by Dr. Daniel G. Amen
Tyndale House Publishers, Incorporated, 2017

The first five (the two kinds of oil, avocado, walnuts, and salmon) contain high levels of the Omega 3 fatty acids, which essentially insulate the electrical circuitry in your brain.

“Train Your Brain For Success: Read Smarter, Remember More, and Break Your Own Records” by Roger Seip
from Train Your Brain For Success: Read Smarter, Remember More, and Break Your Own Records
by Roger Seip
Wiley, 2012

Omega-3 fats, eicosapentanoic acid (EPA) and docosahexanenoic acid (DHA), are essential for brain function.

“The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First” by Mark Hyman
from The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First
by Mark Hyman
Scribner, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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31 comments

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  • This is an excellent video, all this is soo true, what you put in your body not just goes through,it affects directly all the organism

  • My brain feels so dry. It is not in relaxed state. When I was a child or teenager, my brain used to be so agile and chill. When I say my brain is not relaxed and feels dry, I mean it doesn’t feels agile. I broke my heart in love once. It affected me for very long time. It was painful being treated badly and feeling deceived by people who you think love you and care about you and your feelings. I cried my heart out almost everyday for years. Actually it lasted for about 7 years. It affected my brain. At times it was as if I could hear my brain crack causing wounds in my brain. Now its hard for me to organize my life, my time and everything. I don’t feel fresh. If you have cried a lot, you might know how brain feels after crying a lotso dry and void of relaxed and enthusiastic expression on your face• Your face is blank with no expression and seems to be lacking vitality because your brain is lacking vitality. You don’t feel lively. It feels like your brain is strained or constrained or bound in a rope so that it cannot move. Its like having ADHD or lack of ritalin in my brain. Please tell me what might have happened to me. How can I became normal again. You might have seen emotionally broken or shattered person in movies or traumatized person in movie or just blank expression on their face. Its just like that. Its like brain not being able to make any expressions or even think properly or make decisions properly. Its also like frontal lobe of your brain responsible for decision making, reasoning, arithmetic, logical thinking and organization being really hard to engage

  • Please clarify, are you saying that cooking cruciferous vegetables de-powers them? If so, would you recommend eating them raw when not using mustard powder?

  • All veggies you mentioned are more than vitamins! Gut bacterial likes them and makes complex chemicals that boost brain ��
    (For vitamins you may just take vitamins gummies)

  • This was great, thanks, I’ve been looking for “what to eat to build up your immune system” for a while now, and I think this has helped. Ever heard of Jonaiden Immunity Impersonalism (should be on google have a look )? Ive heard some unbelievable things about it and my mate got great results with it.

  • This is how subliminal messaging is toxic. Dr speaks about the importance of vegetables. Mayo clinic shows pictures of fish and chicken. Speaks about the Mediterranean diet not about consuming vegetables. Fish and chicken are not Mediterranean diet foods. Italians rarely if ever eat chicken and they only eat fish if they are near the sea. Even then it is not every day. Vegetables, grains, legumes this is the Mediterranean diet. Mayo clinic promoting sickness with their images and mixed messages. This is common criminal behavior in hospitals

  • I’m going to tell you straight up eating what Mother Nature gives us is all you need stop eating animals and you’ll avoid all deseases on top of that killing and eating animals is a sin the Bible says you shall not kill and if you don’t kill you won’t eat them animals are our friends neighbors and family Jesus payed the price for sins he was the last sacrifice so stop sacrificing animals we all need to be like Adam and Eve

  • Chew on raw herbs like ginger root, garlic, Turmeric root, Beet root. Absorption of phytochemicals will take place via the PAROTID Gland directly into the bloodstream and directly cross the blood brain Barrier, fortifying nourishing and cleaning nerve cells and neurons in the brain. You’re welcome!

  • What exactly is Rotogenflux Methods? How does this thing really work? I see many people keep on talking about this iq boost secrets.

  • Train your brain like computer. You can learn fast and retain the memory 100% using the very unique system. Many People got amazing results. Find out yourself by searching google [[ Linda Brain Power System ]]

  • I guess i will forever being braindead for being forget everything in a split second because every food that mentioned here is impossible to get in 3rd world country. I lost 3 of my precious items in one go today thanks to my potato brain that forget where to put it even i hold it before for a second.

  • Take posion and you remembered this day in all of your life its means you solve your memories problem thanks me later ����������������������

  • The beans must be sprouted I use peppermint oil 3 times aday
    I send kids to school oversea and hv them Rub coconut oil on feet everyday, they never sic I’m 77 and 10 yrs now I drink a pint of coconut oil a week
    Thanks

  • Do natural iq course like Rotogenflux Methods really work and if so, how effective are they? I’ve noticed numerous awesome things about this intelligence boost program.

  • Very nice information. Thanks for sharing this nice video with us. Along with these remedies, Brahmi Chyawanprash of Planet Ayurveda is very effective.

  • It’s still surprise me just how many people have no idea about Rotogenflux Methods although many people their IQ score increased over 15 points with it. Thanks to my personal friend who told me about it. I’ve my IQ score increased over 15 points.

  • I think grapes can prevent alzheimer’s disease. As for mint, even if i wanted to start eating it, i’m 99% sure my local grocery store doesn’t sell leaves for people to eat. What the fudge am i suppose to do about putting mint in my diet if i don’t even know where to get it and how to properly consume it.

  • Luvin’ it. Thankd Dr G. Be nice to see more in depth Food as Medicine Research in Medicine. “Science of Medicine is the noblest science that human beings have ever been able to develop.” Some Aspects of Health and Healing, Baha’i Faith

  • I hear many people keep on speaking about Rotogenflux Methods. But I’m uncertain if it is good. Have you ever try this intelligence boost program?

  • The global love for avocados led to water emergency in certain countries where excessive avocado plantation rip off the local community its natural water supply. Local ecosystem collapses as river water is channeled to growing avocados for export! Not to forget the export of such fruits is causing fossil fuels!

  • I eat all these foods except Quinoa, Yuk! I also cant eat Beets or Spinach which are high in oxaltes.
    Foods high in oxalates are bad for my recurring kidney stones! Who eats mint?

  • Always wonder who these tubers are if they hold any degrees or certifications because there are more tubers with hear say “suggestions” than you know

  • Not bad, you could have included the rest of the starch rich foods along with legumes at no. 1 like potatoes, rice, wheat, corn and oats to name a few, as there’s no better substance to enhance brain function than starch. Check out “the starch solution” for more info on it.

  • Has anyone used the Rotogenflux Methods to increase your IQ score over 17 points? Just simply do a search engine search. On there you’ll find an awesome tips about how exactly you can improve your IQ in a short period of time. Why not give it a shot? maybe it’ll work for you too.

  • What if I have factor IV luideins, blood disorder where my body forms Blood clots 24/7 on warfarin, plavix, vitamin E, Benicar, fish oil,,potassium, alpha lipic, men multi vitamn,energy and Metabolism, so vitamin k. thickens my blood, any suggestions how should follow this Mind Diet.

  • This video is really helpful for improve our brain. Thank you for putting valuable videos. I also have some videos to increase our memory power and brain.

    How to increase our memory power
    https://youtu.be/tcFMMEDSkuc

    How to be a human calculator
    https://youtu.be/y51YVcLUiiw

    How to concentrate what we want to focus
    https://youtu.be/Dpi6UnAmuZw

    How to study effectively
    https://youtu.be/O9PKwveBAQM

    How to Study using mind mapping technique
    https://youtu.be/WbtR7jJW_yI

  • This is a good list except for one major flaw: Reishi and lions mane mushrooms should have been #1 on the list!!!! It’s amazing how many people are not aware of these mushrooms’ affect on brain health. Reishi and lions mane both help the nervous system to create new neurons!!

  • What exactly is Rotogenflux Methods? How does this thing really work? I see many people keep on talking about this iq boost secrets.

  • My brother, please know that Jesus loves you. He came, died on the cross to save us from our sins, and rose again. We deserve to die and go to hell forever to pay for our own sins but Jesus died for us.
    “How can I be saved?”
    Admit that you’re a sinner and repent.
    Receive Jesus Christ’s gift of forgiveness.
    Accept Jesus Christ as your Lord and Savior.
    Believe that you are now saved by grace and have eternal life in heaven. ❤

  • I have been using these Memory support capsules from Planet Ayurveda for around a month and it has helped me a lot in my memory and concentration power

  • Mayo clinic education for all walks of life.

    No Captions… well mayo clinic, education for all walks of life unless you have a hearing loss and require captions to understand content.:(