Brain Foods, How To Eat A Brain Healthy Diet

Food is an essential component of a healthy brain. The brain is made from the foods we feed it. It's critical to eat clean, whole foods.

Dump the junk and processed foods, and reduce or eliminate sugar, which is a cause of inflammation. The brain is only 2-3% of our body weight but uses 20-30% of our calories.

We want to consume an anti-inflammatory diet filled with nutrient-rich foods that promote better cognitive function and overall health. We will also focus on keeping our blood sugar stable to reduce blood sugar crashes and the brain fog that comes with them. Read until the end to see my blood sugar stabilization tips.

Stand Out Foods For Brain Health

Green, Leafy Vegetables. Leafy greens such as spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.

What to look for: organic, or locally grown, without glyphosate. Glyphosate is a known carcinogen.

Wild-Caught Fish. Fatty fish are abundant sources of omega-3 fatty acids. These healthy unsaturated fats have been linked to lower blood levels of beta-amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week or supplement with Krill or non-rancid fish oil. 1000 MG of EPA from fish or cod krill oil a day is recommended for optimal brain health. Smaller fish are better for you hence sardines because they contain less heavy metals.

What to look for: wild-caught, if tuna from a can, no BPA, sardines, and smaller fish are an incredible option. Caviar is also an incredibly nutrient-dense option. Wild Planet is an excellent brand for sardines.

Note about protein: Proteins are essential building blocks for the neurotransmitters that send messages throughout the brain: fish, poultry, eggs, and plant-based proteins such as legumes and nuts are healthy sources. Grass-fed and finished meats can also be a part of a healthy brain diet in moderation. Liver and oysters are also incredibly nutrient-dense foods.

Organic Nuts and Seeds. Nuts are excellent sources of protein and healthy fats, and one type of nut, in particular, may also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That's good for both the heart and brain.

Choose raw and organic nuts. Sprouted is even better.

Organic Healthy Fats. EVOO is loaded with anti-aging nutrients like omega-3's, and vitamin E. Extra-virgin olive oil is also rich in monounsaturated fat, a kind of fat that is good for the heart and the heart and brain. Avoid inflammatory oils like soybean, canola, sunflower, safflower, rapeseed. These oils are not beneficial to brain health or optimal health.

Organic Cacao. Rich in theobromine, a powerful antioxidant known to support cellular aging and reduce the risk of heart disease and insulin resistance. Eat dark chocolate with at least 70% cacao or higher. I like HU KITCHEN dark chocolate.

Organic Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. In a 2012 study published in Annals of Neurology, researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.

Turmeric Spice. A great anti-inflammatory. I do daily turmeric/ginger shots.

Smart Carbs. Carbohydrates that do not spike your blood sugar and that are high in fiber, such as vegetables and legumes, and fruits like blueberries and apples. I get my carbs from wild berries.

Cooking in general:

Avoid high heat cooking temperatures when possible. High heat cooking increases advanced glycation end products (AGEs), which can increase oxidative stress and chronic inflammation, which underlies most modern chronic diseases.

Boiling or sous vide is the cleanest way to cook. If you are going to cook on a stovetop, always use a heat-appropriate oil such as organic avocado oil or ghee for high-heat cooking, EVOO is better for lower temperatures and dressings.

Blood Sugar Stabilization Tips

• Eat fats, veggies, and protein first in a meal, and carbs last. This will blunt your glucose response.

• Go for a 10 minute or more walk after meals. This will also bring your blood sugar down. It can decrease the blood sugar response by 20-30 points in some cases.

• Drink ACV prior to meals. One tbs in a glass of water

• Eat a savory breakfast, not sweet.

• Eat sweets at the end of a meal, not a snack

• Only whole fruits, never juiced or dried.

• Always add a healthy fat if you have a snack with natural sugar, such as adding almond butter or coconut meat to blueberries.