Download PDF Superfoods for the Brain - 102 Nutrient Rich Foods To Strengthen Your Mind & Improve Your Memory

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This nootropic ticks all the boxes. Take a look. Choline is also the precursor of another important brain nutrient, citicoline. However, some people eat considerably more with no ill effects. Tips for Buying Eggs. How to choose? Eggs of different colors simply come from different breeds of hens. This is how to make more productive use of your time. See how it works. All fruits are loaded with vitamins, fiber, and phytonutrients, but berries are in a class of their own. Berries of all kinds — blueberries, strawberries, raspberries, and blackberries — usually make it to the top of any brain foods list.

Compounds found in berries help keep your brain fit and healthy by increasing brain plasticity. Many people drink red wine for its resveratrol, but perhaps they should also try berries which are a better source.

12 Brain Foods That Supercharge Your Memory, Focus & Mood

Tips for Buying Berries. Tips for Buying and Storing Avocados. Drew Ramsey. Kale is a nutrition bomb, one of the most nutrient-dense vegetables in the world. Kale is one of the best sources of vitamin K , a nutrient essential for verbal memory. With mg per serving, kale is one of the best plant sources of omega-3s. The omega fatty acids in kale occur in the near-perfect ratio of omega-3s to omega-6s.

Magnesium may be protective against type 2 diabetes and heart disease, two diseases that take a toll on brain function. Tips for Eating More Greens.

Nori, also called purple laver Porphyra umbilicalis , is at the top of this vitamin B12 list. Tips for Eating Sea Vegetables. The biggest objection to eating seaweed is the fear that it will taste fishy or be slimy. There are over known chemical compounds in chocolate. It purportedly gives you a buzz similar to being in love. The more chocolate seniors eat, the lower their risk of dementia.

Tips for Buying Dark Chocolate. This is the total percentage of everything derived from the cocoa bean — chocolate liquor, cocoa butter, and cocoa powder — in the chocolate bar. And cacao nibs, the raw material of chocolate and cocoa powder, taste naturally nutty and are not at all bitter. Walnuts contain a unique polyphenol, pedunculagin , which has antioxidant and anti-inflammatory properties and may reduce brain inflammation.

One study on adults of all ages found that eating walnuts improved reaction time, learning, and memory recall. Tips for Using and Storing Walnuts. According to Walnuts. Most spices, like black pepper, cinnamon, garlic, ginger, saffron, and vanilla, are powerful antioxidants and provide some brain benefits. Tips for Enhancing Turmeric Absorption.

Cooking turmeric in oil , as is traditionally done in Indian cooking, greatly enhances the bioavailability of fat-soluble curcumin. The Food and Drug Administration regularly recalls various brands of ground turmeric powder for lead contamination. Olive oil is an integral part of the Mediterranean diet, widely believed to be the healthiest way to eat. In reality, people who consume coconut oil as part of their traditional diet are extremely healthy.

Neurologist Dr. Tips for Using Coconut Oil. Look for a taste-neutral coconut oil like this one. The brain is made up of many billions of neurons that can stay robust or shrink in size, and the connections between those neurons can be strengthened or weakened — or new ones created. These changes on the physical terrain of your brain give instructions to the body, which manifest as new abilities and skills. So you can focus on keeping the connections strong and robust, and on forging news ones, or you can allow your brain to shrink and become diminished as a person in the process.

Because nutrients go to work very fast, you can quickly see a cognitive result after eating.

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Coffee gives you a very obvious energy hit, but a snack that provides good fats, protein and unrefined carbohydrates, such as a handful of almonds and sundried tomatoes, will provide a much more sustained energy boost. Though your brain is so small you could fit it in your cupped hands, it has a ferocious appetite. This network of interconnecting cells works together to control every single thought and movement, masterminding your concentration, focus, memory and mood. At any given moment, these cells are receiving and processing million pieces of information.

Little wonder they have such a hunger for nutrients. Your brain consumes 25 per cent of the oxygen you breathe, 20 per cent of the blood that pumps through your heart sent along , miles of minuscule blood vessels in your head and up to half the glucose your body processes from food. Using food to keep your brain working well, once you know which are the best brain-supportive foods, is the simplest way to stay sharp. More than half your brain — 60 per cent — is made up of fat.

After water, fat is the most abundant substance found in the body and the brain. But as fat has been the Number One enemy in diets over the past 50 years, many of us have brains that are fat-deprived. Excess has been linked to poor brain function. The key lies in an emerging understanding that not all fats are equal. To function at its best, your brain needs healthy forms of saturated, monounsaturated and polyun- saturated fats.

Your body can happily make the first two. These have to be supplied through the diet. The fatty composition of animal fats tends to harden our cell membranes, leaving them inflexible and unable to respond quickly to the various jobs they have to do. Ultimately this leads to sluggish thinking and forgetfulness, as well as general cognitive decline. Answer the following questions honestly.

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And the benefits last for life! Having something to eat gives me a quick burst of energy. Rigid membranes impair the ability of brain cells to have smooth conversations with each other, so messages between them can become muddled. However, EFAs in the diet can swiftly make those membranes flexible and elastic. So, consuming saturated fats as well as EFAs is the solution — not avoiding saturated fats!

The speed of your thinking depends in part on the health and flexibility of a special brain cell component called myelin, the covering of the connections between neurons. In addition to this, our thoughts travel through brain cells via electrical currents carried by neurotransmitters. The point at which the brain cell the neuron and neurotransmitters connect is the synapse.

Cecilia Mckenzie Amazing all-natural yeast infection breakthrough permanently eliminates candida without drugs or over the counters. It's called "Yeast Infection No More" I've read the whole thing all pages and there's some great information in there about how to naturally and permanently eliminate your yeast infection without drugs, creams or any kind of gimmicks. I highly recommend it - it's very honest and straightforward without all the hype and b.

Show More. No Downloads. Views Total views. Actions Shares. Embeds 0 No embeds. No notes for slide. In your pantry, there are ten different brown bags, another ten silver bags, seven glass bottles, a hand-ful of dropper bottles, and the rest of the space is filled up with different boxes and jars. Sounds fa-miliar? To me and all the Four Sigma dudes, this is a normal kitchen scenario when conjuring up the morning smoothie.

Though I admit, mine are at least triple those amounts… four sigma foods: superfood handbook 4 www. This handbook is written to save you from the con-fusion! Each herb, mushroom, and food will have a general introduction, reasons why to use it, and ways to use it. Be sure to check the recommenda-tions and favourites of our team members! Back in , we wrote a similar guide called Sovereign Superfoods. In three years, the world has taken quite a leap forward in praising these best-of- the-best foods. The 8 products we covered back then are still our top choices for everyday cooking, snacking, and indulging.

Among this rich variety exists an abun-dance of species that are sources of intensely nutrient-rich foods. I encourage you to try 12 new ingredients in the next 12 months, whether it be having a chlo-rella shot every morning for a week or downing a phytoplankton bottle in a few days. Let me know how you feel! Shroomlicious greetings and happy reading, lari laurikkala 8.

In the coastal Far East, his-torical records of using macroalgae seaweeds go back to about 6, B. In the West, certain microalgae have been ap-proved as food source for about 30 years. Aphanizomenon flos-aquae or AFA was adopted for use in the early s. The pristine, largest freshwater system in Oregon is almost completely free of pollution and other negative effects of industrialization. Attempts have been made to cultivate AFA, but without success.

At present, it is only wild-harvested. Why use afa AFA is popular among health food enthusiasts since it contains some 40 different minerals and trace minerals, omega-3 fatty acid DHA , a wide range of phytochemicals, plus vitamins, enzymes, antioxidants and a full amino acid profile.

Brain Boosting Foods

AFA is one the most antioxidant-rich foods, containing various carotenoids beta-carotene, lycopene, lu-tein , chlorophyll, and phycocyanin. Research indicates that higher levels of carotenoids promote a longer lifespan. Beta-carotene activates the thymus gland as well as the immune system, and blocks healthy cells from transforming into cancer cells.

Phycocyanin, the blue-green pigment, boosts the immune system by stimulating the production of stem cells.


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AFA has been found effec-tive in the treatment of viral diseases, chronic fatigue, concentration disorders, inflammatory diseases, and osteoarthritis. The powder can be mixed with water, smoothies and other beverages, and it goes well with raw chocolate. Few brands offer frozen liquid AFA to preserve the fresh-ness.

It is gathered using filters placed at the en-trance of the apiary beehive. Why use bee pollen Bee pollen contains a full range of vitamin Bs with the exception of B12 , C, D and E, a full amino acid profile, 12 salient enzymes for the digestive system and up to 60 minerals. In addition, it contains carotenoids, small amounts of lecithin, choline, fatty acids, and the nucleic acids DNA and RNA. Bee pollen is considered one of the best protein sources in the world.

Bee pollen may enhance sexual willingness and ability; it boosts energy levels and performance, and speeds up and optimizes recovery after exercise. It is also known to hinder histamine production, there-fore, reducing or neutralizing some allergic reactions. One tablespoon a day is good to begin with. Bee pollen can be added to foods, blended in smoothies or used in baking. Some of the nutrients can be ruined by high tem-perature, so freeze-dried bee pollen is a smart choice.

Mayan cultures also used great amounts of cacao, especially for shamanistic purposes and in various rituals, which were later adopted by the Aztecs. Later on, Europeans turned the medicinal superfood into an unhealthy confec-tion, milk chocolate, by adding refined sugar and milk pow-der. Cacao is also a rich source of magne-sium, iron, chromium, sulfur, copper and zinc. Probably the most unique properties of cacao are those related to brain functions and feelings of well-being. Cacao beans can be added to trail mix, smoothies and both raw and cooked foods, such as the Mexican mole sauce.

Many people think they are allergic to cacao when, actually, other ingredients in the chocolate such as milk powder in milk chocolate are causing the allergic reaction. Chocolate Mole sauce four sigma foods: superfood handbook www. The sauce will keep in the refrigerator for approx. For additional richness, add some seeds to the mix. According to folklore, Aztecs cultivated chia in the pre-colonial Americas. It was apparently so highly val-ued that it was often presented to rulers as an annual trib-ute.

The modern Tarahumara people of North Western Mexico use chia when making a traditional drink called iskiate or chia fresca to fuel their active lifestyle. Why use Chia seeds Chia is extremely rich in omega-3 fatty acids. It contains up to eight times more omega-3 per gram than salmon. Chia also supplies us with ample dietary fiber, vitamins, and minerals such as calcium, iron, phosphorus, manganese, potassium and sodium. It is also full of anti-oxidants, which make it more nutritionally stable.

Chia seed may be beneficial in the fight against a variety of health issues including diabetes, hypoglycemia, celiac disease and low cho-lesterol. Chia seed is an extremely healthy complement to any diet, but particularly to diets lacking healthy fatty acids or dietary fiber.

Chia seed flour works as a wheat flour sub-stitute for baking, resulting in healthier breads, crackers and so on. Since chia seeds can absorb up to nine times its weight in water and transform into a gel, it is a wonderful thickening agent in smoothies, soups or puddings. Chia Chia porridge is a perfect way to start the morning and keep hunger away for long. Chlorella Chlorella is a type of single-celled green algae.

Other species include C. Why use Chlorella Pollutants, toxins, artificial additives and unhealthy processed foods combine to constantly assault our bodies. Chlorella contains an abun-dance of easily utilizable proteins, vitamins and minerals, which all are vital nutrients. Chlorella is the most chlorophyll-rich food known and chlorophyll has been found to aid the body in detoxification, in-cluding removal of heavy metals. Chlorella also contains a substance known as Chlorella Growth Factor CGF , which reportedly supports immune system functions, helps combat cancer, and aids in repair of nerve tissues.

Capsules and tablets are generally the most convenient to use. Because of its tough cell walls, unprocessed chlorella is rather dif-ficult to digest.


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Up to 10 grams of chlorella can be consumed daily, but it is best to start off with smaller portions, perhaps grams per day. Even broken-cell chlorella can be difficult to digest if the body becomes accustomed to it. Coconuts have been used as food as well as medicine for at least the last 4, years. The sterile water inside the coconut is perhaps the most electrolytic liquid on earth, and its composition is nearly identical with human blood plasma.

During World War II, coconut water was used as a blood plasma substitute when treating wounded soldiers. Why use Coconut Coconut is well known as a nourishing and strengthening plant. Tra-ditionally, it has been used to treat asthma, bronchitis, the common cold, tuberculosis, fever and a host of other ailments, even baldness. These are very rare but crucial building blocks for every cell in the human body.

They support the immune system, thyroid function, nervous system and health of the skin, and even offer rapidly-available energy. They also stimulate metabolism, support breast milk production, and preserve semen. Coconut water is perhaps the best sports drink available, and coconut milk is excellent for cooking.

Coconut sugar is a versatile, low GI sweetener. Choose non-hydrogenated, not caffeinated products from fresh, raw, non-hybrid coconuts, processed at low temperatures. Feel free to adjust the amounts and add vegetables to your liking, and use whichever noodles you prefer. Add the oil and blend until you get a loose paste some of the oil may not be needed.

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To make the noodle sauce, fry the spice paste over a medium heat for minutes. Add the mush-rooms and fry for three minutes, or until softened. Add the coconut milk and other liquids and bring to boil. Reduce the heat and simmer for five minutes. Add the vegetables, or pour the sauce onto a plate, over the noodles. Garnish according to taste. The Chi-nese have traditionally believed that there is so much in-formation inherent in the goji berry that teaches its eater the secrets of herbalism and life, in general. Goji plants adapt extremely well to various environments and that is where they get their adaptogenic properties.

There are goji plantations all over the world as the demand for this delicious and nutritious berry is growing. Why use Goji The goji berry is considered to be the most nutrient-rich fruit in the world and is the secret to a long life. It is really high in antioxidants and it contains two important carotenoids linked to healthy eyesight: zeaxanthin and lutein.

As all berries are known to be good for the eyes, goji berries have been proven to really help you get closer to that Superman-vision. Big amounts of polysaccharides found in goji berries may help increase immunity. Also, a rare trace mineral called germanium is present in these miracle berries which helps strengthen the immune system.

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The dried berries are a good snack on their own or as part of a trail mix, on top of salads or added to drinks or food. To make them softer, steep in a hot tea or add them in soups. Heating makes some of the nutrients more easily absorbed but it can reduce some of the valuable vitamins — better to vary the method constantly!

In the West, it was first produced in the beginning of the 18th century. Hemp fiber is used in making rope, paper and a variety of textiles. It is strong and can be used to make everything from sturdy sails to durable and comfortable clothing. In times past, cannabis extracts were commonly used in the U. In fact, prior to the introduction of aspirin in , cannabis was the most commonly used painkiller in the U. Why use hemp Hemp seeds are an excellent source of omega-3 and omega-6 fatty acids, which are powerful antioxidants protecting the skin, fighting inflammation, and nourishing the brain and eyes.

Hemp is an excellent source for protein, containing some 20 dif-ferent amino acids and all 8 of the essential amino acids. They are also abundant in chlorophyll, vitamins, minerals and trace minerals. They can be add-ed to soups, smoothies, salads, trail mixes or even sprinkled over ice cream as a tasty, nutritious topping.

They also make a delicious addi-tion to cereals and breads. Hemp milk works as a substitute for milk. Apiculture bee-keeping has its roots in ancient Egypt: An enormous number of papyrus documents and other records include mentions of bees and beehives. Why use honey Honey is a superior natural sweetener. Its potent antiseptic, antioxi-dant and cleansing properties also make it useful in both internal and external body care. Honey is a humectant, attracting and retaining moisture.

Therefore, it is used in numerous skin-moisturizing prod-ucts. Honey is proven to be effective in treating digestive problems such as diarrhea, indigestion, stomach ulcers and gastroenteritis. Pasteurizing heating the honey destroys many of its healthful properties, so one should choose only high-quality, raw honey products.

Raw honey may occasionally contain spores of Clostridium botu-linum bacteria. Small amounts pose no threat to adults, but babies under the age of one year cannot deal with the bacteria. Honey is said to make a better sport drink than any commercial product. Licorice root Licorice root, the grandfather of herbs, has been used medi-cally since at least BC both in Europe and Asia. It has been proven effective in the treatment of peptic ulcers, wounds, constipation and cough, among other diseases.

The genus Glycyrrhiza consists of about 30 species, some of which have different varieties. The legume is botanically related to beans and peas, but not to anise, star anise or fen-nel, which have similar flavors. Why use Licorice root The popular adaptogenic herb that has been eaten as sweet or salty candy for generations is 50 times sweeter than table sugar. When broken down by the stomach, glycyrrhi-zic acid has anti-inflammatory and anti-arthritic properties similar to hydrocortisone and corticosteroids.

Licorice root contains several beneficial compounds such as saponins, flavonoids, isoflavones and coumarins. Licorice soothes inflamed and irritated tissues. Its antiviral agents keep infections such as herpes and shingles away, and it has been proven to have anti-oxidative and antitumor activities. Licorice root is often considered to be estrogenic or estrogen-stimulating by providing essential nutrients for the liver and endo-crine system.

Licorice can also help relieve throat inflammation and strengthen the vocal cords. However, large amounts of licorice can raise blood pressure, so it should be consumed with caution. Licorice has a thick, sweet flavor which goes well with other herbs in syrups, teas and tinctures.

You can also eat it straight up either fresh or dried. Licorice is one of the best tonics for adrenal exhaustion. This tincture is excellent if life has lost its zest, and you feel tired and exhausted frequently. Cover them in al-cohol by 5 to 7. If the herbs float to the top, let them set for a day or two. Check if more alcohol is needed for the 5 to 7. Place the jar in a warm, sunny spot and let the herbs macerate soak for 4 to 6 weeks. Shake the jar daily, so the solvent mixes thoroughly with the herbs and prevents them from settling on the bot-tom.

Strain the herbs and mix the liquid with honey. Pour a little into an empty dropper bottle for serv-ing and keep the rest in a clean glass jar with a tight lid. Take drops daily. This alcohol-based tincture will keep for several years. Moringa Moringa oleifera is also known as Horseradish tree, Ben-oil tree, and Drumstick tree. In Africa, moringa trees are tra-ditionally planted as fences on graves to keep hyenas away, and the branches are used as charms against witchcraft. People in ancient societies discovered a vast array of uses for moringa, including its impressive nutritional and medic-inal benefits.

Why use Moringa The leaves of moringa contain 2 alkaloid mixtures that have the same energizing effect as adrenaline. The plant is high in beta-carotene, niacin, and vitamins C and E. All of these substances are potent anti-oxidants that protect the cells from getting damaged by free radicals. Moringa has seven times more vitamin C than oranges, four times more calcium and twice as much protein as milk, four times more vi-tamin A than carrots, and three times more potassium than bananas. On top of that, moringa also contains iron. Young moringa fruit is high in carbohydrates and very high in phosphorous.

Unlike common plant sources, the moringa leaves contain all the essential amino acids. Regular intake of moringa can greatly help in preventing micro-nutrient deficiency, and it has been proven to increase milk flow in lactating mothers. Because of the amino acids arginine and histidine it contains, it is especially important for infants who are unable to make enough protein for their growth requirements.

It makes delicious pesto and ice cream. Traditionally, the roots of moringa have been pounded or infused for using as a mouthwash and to soothe swellings. Recommended medicinal uses of moringa include eating the leaves raw or cooked, or applying juice from leaves to trouble areas.

The ancient Greeks and Romans culti-vated more acres of nettle than any other crop, using the whole plant extensively as food, medicine and clothing. Nettle is indigenous in Europe, Africa, Asia and Northern America, where they are also common weeds in gardens. The nettle sting comes from needle-like protrusions on the stems and undersides of the leaves, which contain formic acid, the same chemical found in bee stings and ant bites. Why use nettle The nettle plant has many different uses from nutritious food to sex-boosting effects.

It is used as a remedy for arthritis, anemia, rheuma-tism, exhaustion, hair loss, menstrual and skin problems, just to name a few. Of course, it is also free and widely available and more delicious than the greens from the supermarket. The leafy parts are rich in iron, calcium, potassium and vitamins A and C. Nettle seeds are a great kidney and adrenal replenisher. The stalks can be made into a strong fiber.