Updated: Feb 10, 2019
1. Leafy greens: Kale, Spinach, Collard and mustard green. These foods are high in folate and B9, which improve cognition and reduce stress.
2. Cruciferous Vegetables: Broccoli, cauliflower, bok choy, Brussel sprouts and kale contain folate and have carotenoids that lower homo-cysteine (an amino acid linked with cognitive impairment)
3. Beans and legumes: These foods contain more folate, iron magnesium and potassium that can help with general body function and neuron firing. They also contain choline, a B vitamin that boost acetylcholine (A neuro transmitter critical for the brain function.
4. Whole Grains: Good bets include quinoa, kammut and gluten-free oats (not bread and cereal)
5. Berries and Cherries. These fruits contain anthocyanin that protects the brain from further damage caused by free radicals. They also have anti-inflammatory properties and contain antioxidants and lots of vitamin C and E.
6. Pumpkin seeds, squash, asparagus, tomatoes, carrots and beets. These vegetables, if not overcooked contain vitamin A, folate and iron that help with cognition.
7. Omega 3s: People whose diets contain daily omega 3s have been shown to have 26% less risk of having brain lesions that causes dementia compared with those who do not. These fatty acids help the brain to stay in to shape. You can get your omega fatty acids from fish, flax seeds, olive (not sunflower oil) or taking a good quality omega supplement.
8. Almonds, cashew, walnuts, hazel nuts, peanuts and pecan. All of these nuts contain omega 3s and omega 6s, vitamin E, folate, vitamin B6 and magnesium.
9. Sunflower seeds and pumpkin seeds. These seeds contain zinc.
10. Cinnamon, sage Turmeric, and Cumin. These spices can all help to break up brain plague and reduce inflammation of the brain which can cause memory loss.
11. Cut down on sugar, caffeine, alcohol and sugar and avoid stress. Maintain a healthy lifestyle, weight control, daily exercise, 8 hours sleep? Drink lots of water and be positive.
12. Studies carried out by Norwegian researchers found that flavonoids in cocoa increase blood flow to the brain and can help to protect against conditions with reduced cerebral blood like dementia and stroke.
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