Anchovies, salmon, sardines, brown rice, whole wheat pasta, flaxseeds, black sesame seeds, walnuts, black beans, red beans, kale, spinach, blueberries, acai, plums, grapes, eggplant, red pepper, tomato, soy milk, low-fat yogurt, goat cheese, turkey, chicken, egg whites, grass-fed beef, olive oil, garlic, turmeric, green tea.
Vibrantly coloured fruits and vegetables also rank high as foods that are scientifically proven to exert protective effects on our brains.Purple foods like blueberries, acai, plums, grapes and eggplant because they are high in antioxidants and are highly recommended.
Cooking methods like steaming, boiling and poaching are preferred over higher temperature techniques like grilling, baking or frying. This is because when foods are exposed to very high temperatures there is an increased production of chemicals called AGEs -products – which contribute to inflammation and oxidative stress that can negatively affect the function of the brain and cardiovascular system.
It is recommended to eliminate red meat or cut it back to a maximum of one serving per week, avoid simple sugars and refined carbohydrates, avoid alcohol, drugs and limit the intake of safflower, sunflower and soybean oils. Avoid microwaved and processed food.
Most processed foods contain excessive amount of sweeteners, salts, artificial flavors, factory-created fats, colorings, chemicals that alter texture, and preservatives. Trouble is not just what’s been added, but what’s been taken away. Processed foods are often stripped of nutrients designed by nature to protect your heart, such as soluble fiber, antioxidants, and “good” fats. Combine that with additives, and you have a recipe for disaster.
1. Get Sufficient Sleep.
3. Consume Brain-Boosting Foods
Mens sana in corpore sano (a healthy mind in a healthy body)
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