In this article we do not agree with rule 6. Here we will argue that it is insufficient for us to just eat proteins, legumes, whole fruits, vegetables and grains, rather we need to be selective about what we consume, as all varieties of foods are not created equal. In some instances foods from the same family but with deeper pigments surpass their cousins in nutrients, antioxidants and phytochemicals.
The good and rich soil they are grown in, the organic fertilizer added to the soil, and the purity of the water make a difference in the fruit or plant. Similarly, a good earth yields healthy produce.
Pesticides, pollutants, genetic engineering, artificial fertilizers, and contaminants (nuclear waste, sewers) degrade the plants’ quality and also become damaging to the health and brain.
Today, I will guide you to find the foods richest in antioxidants, phycompounds, and phytosterols that can make your brain and body healthier and younger. When your brain is healthy and young, you will control weight, fight inflammation and diseases, become healthy, smart, happy, energetic, and stay young for long years. Let us see what surprise Dr. Daniel Amen has for us this time.
Dr. Amen recommends plant foods that are the “colors of the rainbow.” What does that mean? Choose fruits and vegetables rich in the colors blue, red, orange, yellow, green, and purple. Of course the deeper the pigment, the more beneficial it is to the health, as it helps fight free radicals (they lead to cancer cells and illnesses), inflammation, and stress. When they take effect they protect the brain memory, heart, vascular system, vision, hearing and organs and systems. The color deep blue is probably the highest in antioxidants. It is found in blueberries, blackberries, black currant, and acai. Hence, neuroscientist call them “brain berries”. Lab studies have shown these dark berries to make stroke-stricken rats improve their abilities to acquire new motor skills after having these skills through stroke. They also protect agains future strokes, which hit the functions badly by destroying neurons and entire areas of the brain.
In another study, rats on nutrition high in blueberries lack abdominal fat, reduced cholesterol, and balanced glucose levels. Other studies found that the consumption of strawberries and spinach gave similar effects and protection.
According to several researchers, the Mediterranean diet, which consists of plenty of colorful fresh fruits and vegetables as well as fish, legumes, olive oil, and nuts, was found to improve mood and cognitive abilities. Spanish research showed the diet to relieve and prevent depression. French scientists found it to slow down cognitive decline and lowered risk of dementia. Superfoods that offer high antioxidants, as per Dr. Amen, are a wider range of colorful fruits and veggies, fish, legumes, and nuts, usually consumed by people of the Mediterranean Sea basin. This diet has become the talk of researchers after it was supported by a series of studies.
The fruits and vegetables praised for their phytochemicals and antioxidants are: berries (acai, blueberries, blackberries, cherries, raspberries, strawberries, cranberries, goji), plums, pomegranates, grapes, kiwi, oranges, dates, beets, the cabbage family, bell peppers, and leaf greens. The deeper the pigment is, the more powerful are the phytocompounds and the more beneficial to the brain and heart.
Rule 7 is very interesting to those who love cooking with Middle Eastern and Indian herbs and spices, as these flavorful additions enhance the taste of dishes and also have powerful antioxidants as well as health and brain boosting characteristic that can help keep you young and healthy. By adding them to food, you will need less salt in your cooking due to the flavoring power. Here are a few selected by Dr. Amen.
Turmeric is the dark yellow rood, made into powder, found in curry spices. Turmeric is found to have a phytochemical responsible for reducing brain plaques, believed to be the cause for Alzheimer’s disease.
Saffron is the highly valued spice taken from the center of the flower. According to studies, saffron extract acts as an antidepressant drug, treating those with depression.
Sage is a green herb used to spice chicken and taken as a tea infusion. Research indicates that it improves memory apart from its antiseptic properties.
Cinnamon is a bark that mimics insulin in the body, reducing its elevation and regulating blood sugar levels, which control cravings. Most importantly, it helps concentration and focus in those who need it.
Basil is a green leaf with effective antioxidant, which enhances blood circulation to the brain and heart. It has anti-inflammatory agents, which prevent Alzheimer’s disease.
Thyme is another leafy herb, which has been found to elevate the brain level of docosahexaenoic acid (DHA), an omega-3 fatty acid usually found in fish oil.
Oregano is a green leaf, which has been found to be thirty times more potent as an antioxidant to the brain than fresh blueberries; forty-six more than apples, and fifty-six more than strawberries. Its potency makes it a leader in protecting and empowering brain cells.
Garlic is a super spice due to its content of sulfur and allicin. It increases blood circulation to the brain due to its anticoagulant properties and destroys brain cancer cells according to a 2007 study.
Ginger is a brain friendly root. According to a study, the combination of ginger root and ginko biloba sharpens mental acuity due to their blood thinning effects. Ginger root also relieves headaches due to migraine and helps when treating Parkinson’s disease. Ginger is an immune booster that has other many other benefits.
Rosemary’s spear-like tough leaves have many good effects on the health, but the main one, according to 2006 study, is that they slow down cognitive decline and dementia.
These are ten herbs and spices suggested by Dr. Amen to improve memory and mental abilities and performance and lower risk of mental disorders.
References:
Use Your Brain to Change your Age, Daniel Amen, M.D.
N.B.:
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
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How to make the brain control obesity (Part 5)
