Common foods that give your brain and body a boost

Many people claim they buy mostly processed foods because they are cheaper (and because they are advertised on TV all the time).

But perhaps if more folks realized how much they harm body and brain by consuming a steady diet of nutrient-deficient food that the body can’t process properly, they would think twice.

And it doesn’t need to cost more.


For instance, the humble BEAN (black, brown, white, red, pinto) is not only economical, it is packed with nutrition, and because beans are an ideal blend of protein and complex carbohydrates the body digests them slowly, stabilizing glucose levels, curbing fatigue and allowing your body and brain cells to absorb nutrition at an appropriate rate.

BROCCOLI and LEAFY GREENS are rich in choline, which studies confirm give the body and brain a boost by helping to narrow focus, sharpen memory, relieve stress and reduce fatigue.

These green vegetables contain just the right amount of natural iron, an essential mineral that helps transport oxygen throughout the body. Without iron, the body can’t make enough oxygen-carrying red blood cells, resulting in low energy and fatigue.

NUTS are loaded with vitamin E, which research suggests helps protect against age-related cognitive decline. All nuts are good, but walnuts are particularly packed with vitamin E and omega-3s, important for brain function.

Nuts are also rich in vitamin B6, which is vital in making serotonin and norepinephrine, chemicals that transmit signals to the brain.

 BERRIES—blueberries and strawberries are associated with slower cognitive decline in older adults, and have high concentrations of flavonoids, an antioxidant with antihistamine, anti-microbial, memory and mood-enhancing properties.

HOT PEPPERS, especially cayenne peppers are loaded with capsaicin, a natural pain reliever and fat fighter (as it helps the body break down fats). If you’re brave enough, a sprinkle of cayenne powder can substitute for salt and pepper.

AVOCADOS are not only creamy delicious, but they are filled with at least 20 different nutrients, including monounsaturated fatty acids that will help keep brain nerve cells healthy.

OILY FISH such as salmon have long been known as an excellent brain food. However, today in the age of unnaturally-fed farmed fish (don’t consume) and polluted waters, unless you are very selective and willing to pay more, fish is probably no longer the best source of the brain vital omega-3 fatty acids. Choose tuna and sardines from Nordic countries instead.


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