Brain Foods You Should Be Eating
Brain Foods You Should Be Eating
I am blown away by how many people are on some type of pill for their
brain and well being. From Amphetamine and dextroamphetamine to
Benzodiazepine and Opiate pain killers. People go to a psychiatrist
for help and to talk about troubles but most will walk out with a
prescription, which is the “quick fix”, the only answer most doctors seem to give. I am dumbfounded how many people swallow the BS of “one size fits-all” when it comes to trauma, break downs, sadness, depression and evenlack of motivation. It seems that people and doctors all want to give you a label nowadays. Some wear that label as an excuse, a cop-out or a badge of honor for sympathy and attention. They thrive in this victim roll and why? It is easier to pop a pill, than putting in the work of eating better, exercising, getting enough sleep and stopping the “pity party” habit. With that said, there are people who truly need help! They have legitimate mental health issues. I just find it so frustrating that often one of the first few questions a doctor asks is “what pills are you taking” instead of “WHAT IS YOUR DAILY DIET?” Somehow, the USfalls short in what a truly healthy diet is, and, in my opinion, it isbecause whole food will never make BIG CASH! Not only do pills makeBIG money, but let’s face it, they are EASY!!! I am not a doctor or even a counselor; nor am I giving medical advice or pretending I know everything about anyone’s health. As always, this blog is about sharing studies I have read, recipes I have created, nutrition findings from real doctors and, of course, my opinion from my own experiences or from someone I know. Here are over 60 of the best brain foods. If you eat a diet rich in the list below, you will be on your way to a better brain and a healthy body.
Almond milk, unsweetened without carrageenan
Avocados (one of the best brain foods)
Beans (black, pinto, garbanzo)
Bell peppers (yellow, green, red, and orange)
Cheese, low fat
Coconut Oil Organic comes both natural and refined (no coconut flavor)
Eggs Organic brown cage free
Dark Chocolate 70% or higher, Organic dark cocoa
Fermented Food (unpasteurized, if your guts not right…your brain will not be happy)
Flax Seed Oil Organic cold pressed
Herring (high in Omega 3 low in Mercury)
Mackerel (high in Omega 3 low in Mercury)
Olive oil cold pressed (never cook this)
Salmon wild caught Alaskan (high in Omega 3 low in Mercury)
Sardines (high in Omega 3 low in Mercury)
Tuna wild caught
Walnuts (one of the best brain nuts)
Water ( half your body weight in ounces)
So if you weigh 200 lbs it will be 100 ounces in filtered chlorine free water
Whole wheat grain especially sprouted
Yams and sweet potatoes
Yogurt, unsweetened then add your own fruit and NO SUGAR
There is a reason why these foods made this list but I cannot stress
enough how important it is for everyone (especially people with brain and mood disorders) to be getting lots of DHA in their diets.
I am a lover of all fish shells and fins but if you do not consume fish in your lifestyle diet then, you can get omega-3s from: ground flaxseed or flaxseed oil, chia seeds, walnuts. It can be as little as one to two servings per day to help you avoid a deficiency of omega-3s.
Fish is an exceptional source of one particular omega-3 critical for
brain function — DHA (docosahexaenoic acid).
DHA is a major structural component of the brain and makes up 97% of all the omega-3 fats in the brain.
Insufficient DHA is a factor in depression, bipolar disorder,
premature brain aging, age-related cognitive decline, brain shrinkage,
dementia, and Alzheimer’s.
Here is more about fatty fish right from Harvard Medical Books:
Fatty fish is a great protein, which help form mood-boosting
neurotransmitters like serotonin and dopamine.
It’s also a great source of vitamin B12 essential for a healthy brain
and nervous system.
Omega 3 Essential Fatty Acids aka (EFAs), quite possibly the most
important group of nutrients for your brain. EFAs are a key structural
component of the brain both cell membranes and nerve cells.
Unfortunately, typical modern diets are short on omega-3s. It’s
estimated that 70% of us do not get enough of them.
It’s no exaggeration to say that the quality of your brain cells
depends on the availability of these healthy fats. This is so true
more doctors are changing their minds on healthy fats due to research.
Chronic brain inflammation contributes to depression, anxiety, brain
fog, ADHD and ADD. Even serious degenerative disorders like dementia and Alzheimer’s can be caused by poor diet and brain inflammation.
Omega 3s are anti-inflammatory and eating fatty fish has been a proven mood booster.
Fatty fish and a healthy whole food diet can actually keep depression
at bay, including postpartum depression and seasonal affective
Major fish-eating countries like Japan and Iceland, have low rates of SAD even though they longer periods of darkness. Then again they do consume on average 147 and 225 pounds per year.
Did you know eating fish can enhance the effectiveness of antidepressants?
Even though I believe most people do not even need these toxic drugs,
I believe they really need better diets, they need to get outside and
exercise and they need more between the sheets time. Yep! I said it, it
has been proven that orgasms are very healthy for women. With or
without a partner, it is great for your over all health and well
Back to fish…
Be aware that not all fish is abundant in omega-3s.
Unfortunately, typical canned tuna, the most widely consumed fish,
contains a fraction of the omega-3s of the top sources. Like many
people, I grew up on this stuff, but it has gotten really bad the past
20 years, and there are much better choices like wild caught canned
Here is one of my most favorite recipes for canned salmon.
Not only great for your brain but quick, easy and perfect for lunches or soup and sammie dinner nights. Talk about a serious “Power Lunch!” Brain power that is.
Ms Foodies Salmon Salad
1 can of wild caught Alaskan Salmon
1 shallot or 1 tbsp of raw onion
1 rib of celery
1 whole lemon zest and juice
2 tbsp of capers
2 tbsp EVOO enough to hold it together without being dripping with oil.
Fresh ground black pepper
You can pile this on:
Sprouted wheat bread, rye crisp, stuff it in sweet peppers like boats, ak-maks crackers are my favorite and so is making a wrap from fresh butter leaf lettuce.
If your store does not carry wild caught canned salmon, Costco usually does. You can also find it at Thrive Market, Whole Foods and Amazon.
I have used regular lemons and Myers lemons, either way please make sure they are Organic because you are consuming the skin. If it is a Myers lemon I actually slice the skin with my favorite peeler. Then chop fine and toss all of it in the salad. If it is a regular lemon I use my microplane.
If I did not have a shallot on hand I love red/purple onion or any sweet onion like walls wallas. With that said I would rather have you eat any onion, then no onion at all. EVOO (extra virgin olive oil) please make sure it is cold pressed and it has a bottling date. Not all olive oils are created equal, they are like wines. It really drives me nuts when people buy great ingredients then used already ground pepper. Pepper is an amazing aromatic and should be freshly ground. Did you also know Black pepper has antibacterial properties? Black pepper is rich in manganese, iron, potassium, vitamin K and actually have dietary fiber! Of course you would need to eat 3.5 ounces of black pepper to get 73 g of potassium and 27 g of fiber but every little bit counts. Black pepper is also a very good anti-inflammatory agent. So go buy yourself a nice pepper grinder and get your pepper on.
oxox Ms Foodie