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- rukeypoo, on 08/31/2008, -2/+61Simply put, your brain likes to eat. And it likes powerful fuel: quality fats, antioxidants, and small, steady amounts of the best carbs.
On a deadline? Need to rally? Avoid the soda, vending machine snacks and tempting Starbucks pastries and go for these powerful brain boosters instead. The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber. Give your brain a kick start: eat the following foods on a daily or weekly basis for results you will notice.
20 foods that will supercharge your brain:
1. Avocado
Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs provides both, and the monounsaturated fat helps blood circulate better, which is essential for optimal brain function. Worst alternative: a trans-fat-filled, sugar-laden cream cheese Danish.
Green it: you don't need to buy an organic avocado - conventional is fine. But make sure your supplementary protein is free range, cage free, or organic.
2. Blueberries
These delicious berries are one of the best foods for you, period, but they're very good for your brain as well. Since they're high in fiber and low on the glycemic index, they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth: they have been linked to reduced risk for Alzheimer's, shown to improve learning ability and motor skills in rats, and they are one of the most powerful anti-stress foods you can eat. Avoid: dried, sweetened blueberries.
Green it: buy local and organic, and be mindful of seasonality. When blueberries are out of season, opt for cranberries, grapes, goji berries, blackberries or cherries to get your brain boost.
3. Wild Salmon
Omega-3 fatty acids are essential for your brain. These beneficial fats are linked to improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source, but we'll highlight a few other sources on this list for vegetarians and people who just don't like salmon. Avoid farmed (read: sea lice infested) salmon.
Green it: the California salmon stock is threatened, so choose wild Alaskan salmon only, and eat small portions no more than twice a week.
4. Nuts
Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won't turn into a spike later, you can't do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don't have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.
For those avoiding carbs, macadamia nuts are much higher in fat than most nuts. By the way, peanuts just aren't ideal. Aside from the fact that many people are allergic, peanuts have less healthy fat than many other types of nuts...maybe that's because peanuts are not actually a nut! They're still much better than a candy bar, however.
Green it: try to choose organic, raw nuts, and if you can't get those, at least avoid the tins of heavily-seasoned, preservative-laden nuts that may have taken many food miles to get to your mouth.
5. Seeds
Try sunflower seeds, sesame seeds, flax seed, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.
Green it: Again, just look for organic and try to avoid the highly-seasoned, processed options. In general, things like fruits, vegetables, seeds and nuts are pretty low-impact, environmentally speaking, in comparison to meats and cheeses.
6. Coffee
Thine eyes do not deceive (even if you are in the midst of a sugar crash). Coffee is good for your brain. Did you know coffee actually contains fiber? That's going to help your cardiovascular system. Coffee also exerts some noted benefit to your brain in addition to providing you with a detectable energy boost.
The trick is not to have more than a few cups. But you can safely enjoy 2-4 cups daily - we are talking about supercharging here. Just please don't go ruining a good thing by loading it up with sugar! Espresso beans are actually a phenomenally healthy snack, by the way.
Green it: brew yourself some fair-trade organic coffee to benefit both the planet and the workers who grow your beans. Use a thermos instead of a throwaway cup.
7. Oatmeal
Nature's scrub brush is one of the best foods for cardiovascular health, which translates to brain health. Additionally, oatmeal is packed with fiber, a reasonable amount of protein, and even a small amount of Omega-3's. It's a good grain that will sustain you throughout the morning so you aren't prone to irritability or an energy crash.
Green it: the healthiest oatmeal is the real, steel-cut deal. Steer clear of those little microwavable packets that are loaded with sugar. All that packaging isn't very green.
8. Beans
One more for carb-lovers. (The brain uses about 20% of your carbohydrate intake and it likes a consistent supply.) Beans are truly an amazing food that is sadly overlooked. They're humble, but very smart. Not only are they loaded with fiber, vitamins, minerals and protein, they're ridiculously cheap. An entire bag of beans usually costs only a few dollars and will provide many meals. Beans provide a steady, slow release of glucose to your brain - which means energy all day without the sugar crash. Don't go eating a whole platter of frijoles, though - just 1/4 of a cup is fine.
Green it: look for heirloom beans that are raised sustainably, like those from Rancho Gordo.
9. Pomegranate
Opt for the fruit over the juice so you get more fiber. Pomegranates contain blueberry-like levels of antioxidants, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is a smart choice.
Green it: pomegranates are seasonal and not generally local for most of us, so enjoy sparingly and rely on other berries like acai, grapes and cherries when you can't get this fruit.
10. Brown Rice
Brown rice is a low-glycemic complex carbohydrate that is excellent for people sensitive to gluten who still want to maintain cardiovascular health. The better your circulation, the sharper your brain.
Green it: don't buy the excessively-packaged "boil in a bag" rice packets. Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week.
11. Tea
You have to brew tea fresh or you won't get the benefits of all those catechines (antioxidants) that boost your brain. Because tea has caffeine, don't have more than 2-3 cups daily.
Green it: buy organic, fair trade loose leaf or packets to support sustainable business practices.
12. Chocolate
Things are looking increasingly better for chocolate. It's got brain-boosting compounds, it's loaded with antioxidants, and it has just the right amount of caffeine. Chocolate sends your serotonin through the roof, so you'll feel happy in short order. Dark chocolate is also rich in fiber. (Remember, fiber = healthy cardiovascular system = healthy brain.)
Green it: go for super dark, fair-trade, pure organic chocolate, not the sugary, processed milk chocolate candy bars.
13. Oysters
Oysters are rich in selenium, magnesium, protein and several other nutrients vital to brain health. In one study researchers found that men who ate oysters reported significantly improved cognition and mood! Not all shellfish are good for you but oysters are a sure bet.
Green it: oysters are actually one of the most eco-friendly seafood options, so eat up!
14. Olive Oil
Though we know the brain does need a small, steady supply of glucose, don't overlook fat. Studies have consistently shown that a low-fat diet is not the health boon we hoped it would be (remember the 90s low-fat craze?). In fact, avoiding fat can increase foggy thinking, mood swings, and insomnia. A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Your brain is made of fat, after all.
One study of men found that those who relied on the processed vegetable fats found in salad dressings, snacks and prepared foods had 75% higher rates of mental degradation (dementia, memory loss) than men who ate healthy fats. Most processed foods and fast foods use corn oil, palm oil, soybean oil and other Omega-6 fats. You don't want Omega 6 fats. Even saturated fat is safer than Omega 6's.
Choose healthy fats such as those present in olive oil, nut butters, nuts and seeds, flax, oily fish, and avocados. Avoid processed fats found in pastries, chips, candy bars, snacks, junk food, fried foods and prepared foods. Eating the wrong fat can literally alter your brain's communication pathways.
Green it: look for organic, local, or farmers' market options when it comes to your food. You should also explore herbal remedies for mood swings and brain health.
15. Tuna
In addition to being another rich source of Omega-3's, tuna, particularly yellowfin, has the highest level of vitamin B6 of any food. Studies have shown that B6 is directly linked to memory, cognition and long term brain health. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors (dopamine is one of your "feel good" hormones along with serotonin).
My personal cocktail: SAMe (nature's happiness molecule) and a mega-dose of B-complex keeps me humming even when I've got a mountain of work to do. Which, like you, is all the time.
Green it: only eat tuna from sustainable fisheries, and if you're looking for a B6 source that is vegetarian, opt for a banana, which contains a third of your day's requirement (tuna offers nearly 60%).
16. Garlic
Garlic - the fresher the better - is one of the most potent nutritional weapons in your arsenal. Eat it as much as your significant other can stand. Not only is it fabulous for reducing bad cholesterol and strengthening your cardiovascular system, it exerts a protective antioxidant effect on the brain.
Avoid: I know it makes life easier, but don't even think about buying the chopped or peeled garlic. Nutritional benefits = zero.
Green it: just choose organic, and go for local if you can get it.
17. Eggs
Eggs contain protein and fat to provide energy to your brain for hours, and the selenium in organic eggs is proven to help your mood. You really needn't worry about the overblown cholesterol fears. (I have quite a bit to say on this topic but I'll restrain myself for once.)
Green it: choose organic, free range, vegetarian fed eggs.
18. Green Leafy Vegetables
Spinach, kale, chard, romaine, arugula, lolla rossa - whatever green you like, eat it daily. Green, leafy vegetables are high in iron (slightly less "green" iron sources include beef, pork and lamb). Americans tend to be deficient in iron, which is too bad, because the deficiency is linked to restless leg syndrome, fatigue, poor mood, foggy thinking, and other cognition issues.
Green it: choose organic, and shop at your farmers' market or order from a local CSA. Leave out the red meat a few days a week and rely on a big, well-seasoned green stir fry or salad.
19. Tomatoes
Go figure, but tomatoes don't usually make the brain-boosting food lists. (Thank goodness I found the one that did so I'm not the only one.) Tomatoes contain lycopene, an antioxidant that is particularly good for your brain - it even helps prevent dementia. You have to cook tomatoes to get the lycopene - take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.
Green it: try to eat tomatoes that are local and get your lycopene in vitamin form when tomatoes aren't in season. You'll know when that is - the tomatoes will be pale, tasteless, and pithy.
20. Cacao nibs
That's right, I'm putting chocolate on this list twice. My boyfriend knows I need it. I eat chocolate or cacao nibs daily and I think you might want to consider it, too. Cacao nibs are among the top five most powerful brain foods, right next to wild salmon and blueberries. My girlfriends and I like to mix cacao nibs with frozen blueberries and a generous splash of organic heavy cream while we watch really bad television on Sunday nights.
Green it: as long as it's fair trade and organic, it's green.
Things that drain your brain:
Alcohol kills your brain cells outright! Alcohol also interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but anything beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.
Corn Syrup and Sugar lead to health problems like diabetes and obesity, and they're terrible for your brain. Don't eat sugar except on special occasions or as an infrequent treat. If you can't cut back that much, try to limit yourself to just two bite - Gbobrt4, on 08/31/2008, -3/+5310 foods that will supercharge your *****
1. Buffalo Wild Wings Blazin' Wings
2. Fettucini Alfredo
3. Spicy mystery meat from buffets.
4. Beefy Enchiladas
5. KFC famous bowls
6. Taco Bell (Most of the menu)
7. Chili Peppers
8. Chocolate Milk
9. Cheese
10. Sausage - Spandia, on 08/30/2008, -0/+30I just eat straight brains, no need to season them.
- fefu, on 08/30/2008, -0/+23I can't believe that people are still on this low-fat trend. My in-laws decided to "get healthy" and buy all these low-fat processed foods. I told them that when they take some of the fat out of peanut butter or salad dressing, they replace it with sugar which is actually worse for you than fat. They looked at me like I was crazy. And they get this advice from ignorant country doctors who have probably not read a research study in 20 years.
- jblue18, on 08/30/2008, -0/+9Combine these foods with proper exercise and tell me you don't feel wayyy better in a month from now. No cheating.
- Jikul, on 08/30/2008, -3/+12This is a very good article. All in one page, direct and accurate. And taste good too :)
- itsfunny, on 08/31/2008, -1/+6Looks like their servers need supercharging.
- inactive, on 08/31/2008, -2/+7I like to make my morning smoothies with a nice lager, a few white-widow nugs, some quality worm wood, and just a dash of crack. it's how I roll.
don't be hatin', you don't know me. - mr5150, on 08/31/2008, -0/+5donuts?...have you seen cops?...hardly a supercharged bunch of brainiacs in that group, hence no donuts on the list.
- itsfunny, on 08/31/2008, -0/+4Thanks. :P
- jasoninoakland, on 08/31/2008, -0/+3I'd like to second blueberries. And frozen works just as well as fresh (although they're not as easy to eat that way as a snack). A LOT cheaper, too.
When I make a morning smoothie with greens (like kale), blueberries, and flax seed oil (omega-3s), my brain is supercharged the rest of the morning. It's like adding 10 IQ points. - CompUComp, on 08/31/2008, -0/+3Thanks for the mirror +dugg
- inactive, on 08/31/2008, -0/+311. PF Changs
- Frozo, on 08/31/2008, -1/+4Imagine, just for a second, that this person is serious. I bet he's having quite a good laugh to himself.
- andsalvatierra, on 08/31/2008, -0/+2Just wanted to add a bit to your comment: What happens to your body when you load it up with sugar / refined carbohydrates? It raises insulin, a hormone which basically tells your body to *store* fat.
High insulin / blood sugar also raises your Triglycerides (bad stuff) and contributes to lowering your HDL cholesterol (the good kind of cholesterol), which has verifiably linked by medical studies to significantly raise your risk of heart attack, among other things. So sugar intake should be kept as minimal as possible.
On the flipside, healthy fats (such as olive and coconut oils), are very good for your heart. When people suggest a low-fat diet with moderate carb intake, that's really just shooting yourself in the foot, since all carbs are sugars, and you the only fats you need to avoid are the ones that are refined (i.e., most cooking oils) and anything used for deep-fat frying.
More and more studies are showing up that a low-fat diet, on its own *merits*, doesn't really benefit anyone. - CJArgus, on 08/31/2008, -1/+3Now if only there were a dish that combined them all.
- Icebox3, on 09/01/2008, -0/+2Tuna has very, very low levels of mercury in it, no a harmless amount, unless you consume cans and cans of it a day.
- Okinsley, on 08/31/2008, -2/+4yo anyone got a mirror?
- provendelusion, on 08/31/2008, -0/+2"Just make up a big batch of brown rice in a rice cooker on Sunday so you have it on hand for easy lunches all week."... and mix in some chicken for protein.. right? Well, thanks for the information. The link is busted.. DiGG it again.
- bitterscream, on 08/31/2008, -4/+6I don't underdstand... why aren't donuts on the list?
- flameboy, on 09/01/2008, -0/+2Wrong. Next time, try doing the most basic of research before you humiliate yourself.
http://www.google.com/search?q=alcohol+kills+brain ... - Galaxylander, on 08/31/2008, -0/+2Açai has more antioxidants than any other fruit discovered.
- Frozo, on 08/31/2008, -0/+2You didn't even wait to bust that out for a relative segway.
- inactive, on 08/31/2008, -0/+2I don't know what's on that website, but now I have the urge to post rick roll links. Thanks.
- heynoop, on 08/31/2008, -0/+2make one.
- wunksta, on 09/01/2008, -0/+1awesome stuff but i keep thinking cholera everytime i see that one haha
but who knows, maybe in the future we will all be eating algae, star trek style lol - wunksta, on 09/01/2008, -0/+1actually your body depends on nutrition, so yes its very important
and secondly your traits and genetics can actually changed based off your activity and actions
AND advances are being made in leaps and bounds in age research.
but either way, yeah we die, but i would rather live healthy as much as i can than not. - schnibitz, on 08/31/2008, -0/+1No.
- MadEnvoy, on 08/31/2008, -1/+2I like mine with hotsauce.
- switchman401, on 08/31/2008, -0/+1LOL. You knew that would be the case.
- beauley, on 09/06/2008, -0/+1When we think of oil, the first thing that comes to mind is the oil in our automobile, which keeps the moving metal parts well lubricated and running smooth. We are well aware that if we neglect the oil level and the oil runs out, the motor will stop running.
http://www.healthmad.com/Home-Health/Omega-3,-Life ...
Omega 3: Life's Miracle Oil - MonoDede, on 08/31/2008, -0/+1Sounds like the breakfast of champions!
- dasamps, on 08/31/2008, -0/+1Man, I love frozen blueberries. I have enjoyed them frequently since I was little.
- Stevethegreat, on 09/02/2008, -0/+1I didn't say anything different, now why the ***** do you digg me down? I'm not negative, I'm a realist, not everything is peaches and roses, and aging in fact is so hard of a problem that I doubt that we'll tackle it for some centuries to come....
- flameboy, on 08/31/2008, -0/+1"Alcohol kills your brain cells outright!"
Dumb? Yes. - flameboy, on 08/31/2008, -0/+1Not really.
From the article:
"Alcohol kills your brain cells outright!"
All the other information written is now tainted by this one total inaccurate statement. Alcohol has never been shown to kill brain cells and if anybody thinks it has, please point me to the relevent research.
Who knows if the rest of the article is true or not. It does not cite any studies, it's just some blog with diet opinions.
Don't take this stuff too seriously. - donna1234, on 11/15/2008, -0/+1The path to a bigger, better brain is loaded with Omega-3 fats, antioxidants, and fiber.
http://www.recipesblog.net/
http://www.foodencyclopedia.info/
http://www.e-uuu.com
http://www.gogetfit.net/ - davidlt, on 12/29/2008, -0/+113. Sliders from White Castle
- davidlt, on 12/29/2008, -0/+1Wow, what a great list withtons of great suggestions/comments - Thanks for a great way to start the new year.
Organic essential oils are indirectly related as they help relieve stress and have excellent healing qualities. Here are a few links pertaining to; Organic Essential Oils,Essential Oils from Plants,Pure Organic Essential Oils,Buy Essential Oils, plant products.
http://buyessentialoils.net/organic-essential-oils ... http://slors.net/how-to-make-essential-oils-buyess ... http://oneab.org/essential-oils-uses-buyessentialo ... http://epictn.org/essential-oils-recipes/ http://bloggorah.com/essential-oils-for-hair-buyes ... - wunksta, on 09/01/2008, -0/+1but waay expensive isnt it?
- wunksta, on 09/01/2008, -0/+1throw in baobab fruit
- JesseJ, on 09/01/2008, -0/+1All good, but doesn't really help if you are a stupid moron, you'll just be better at being a stupid moron after eating these.
So, eat well, move out of the USA and get a real education! - shareyoga, on 09/06/2008, -0/+0The stimulants, while they will charge your brain, exact a price that is higher than the benefit they confer. That is, you get some energy, but you pay back more than you receive. So I wouldn't consider coffee or chocolate or cocoa nibs as something to ignite your brainpower. If one is tired, just get some rest and sleep.
As for brain drain, there's nothing like a high fat meal to drain your energy. - pumpkinpatch, on 09/03/2008, -0/+0Helpful stuff!
- nathanww, on 08/31/2008, -2/+2"Avoid the soda, vending machine snacks and tempting Starbucks pastries and go for these powerful brain boosters instead."
Actually for a short-term deadline, non-diet soda or a starbucks pastry is about as good as it gets. Obviously caffine in soda acts as a neurostimulant, and the brain is much better at metabolizing carbohydrates than fats(a "sugar crash" is actually caused because a sudden release of insulin makes your blood sugar drop too low) - lefthandedlee, on 09/02/2008, -0/+0awesome article, try to eat as many of these foods as i can but i have to admit, its very hard for a lazy guy. for the lazy guy who loves to stay healthy- http://www.nutrayoung.com/antioxidants.html
- Stevethegreat, on 08/31/2008, -2/+2The truth of the matter is that nutrition beyond the age of 20 can only have slim consequences on mental development, which is not to say that you should avoid a good diet but not to expect it to make you a different person. In fact it is bad diet the one which can actually change you (by making you obese, lack of nutrients etc) rather than eating well, thus you have to eat well so that retain what your youth gave you rather than the other way around....
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