Eating the right “brain-activating foods” can significantly reduce your risk of developing neurological problems, improve your mental health, and keep you sensitive and focused.
Much of my job as a nutrition psychiatrist is to advise patients, especially those who want to improve their brain health or are trying to recover from trauma, about the foods they should include in their daily diet.
And there are so many options, from leafy vegetables like spinach and kale to nuts like almonds and walnuts. However, through my many years of research, blueberries have proved to be the most beneficial when it comes to helping your brain age.
Benefits of activating the blueberry brain
We recommend adding 1/2 to 1 cup daily. Frozen blueberries are just as good as long as you don’t add sugar, juice or preservatives.
It’s versatile, accessible, and absolutely delicious, so here’s why I like to eat blueberries every morning:
1. Rich in flavonoids
Blueberries are packed with flavonoids, a plant compound that offers a variety of health benefits. Studies show that it can reduce the risk of dementia.
A 2021 study of 49,493 women and 27,842 men with an average age of 48 years found that those who eat a diet high in flavonoids for more than half a day may have a 20% lower risk of cognitive decline. There is sex. Average age of 51 years.
2. Packed with antioxidants.
Blueberries are rich in anthocyanins, a type of antioxidant that gives these berries their characteristic color. Anthocyanins support healthy stress tolerance and anti-inflammatory throughout the body, especially in the brain.
The antioxidant phytonnutrients in blueberries, or phytonutrients, calm inflammation in the body and brain and protect cells from damage.
3. Rich in dietary fiber.
I often talk about the deep connection between our gut and our brain, or what I call “cerebral gut romance.”
Like antioxidants, fiber reduces inflammation and nourishes the “good bacteria” in the intestines. Blueberries are rich in dietary fiber and can improve the health of the microbiota and reduce inflammation of the intestines and brain.
4. Contains folic acid
Folic acid is an important vitamin that allows neurotransmitters, the chemical messengers in the brain that control mood and cognition, to function properly.
If folic acid deficiency may underlie some neurological conditions, improving folic acid conditions has beneficial effects on our mental health, brain health, and cognitive age. increase.
How to Incorporate Blueberries into Your Diet
As a healthy treat on the go, I love to carry a small container of blueberries in a bag. However, if you want to devise a blueberry intake, here are two of my favorite recipes.
Watermelon and blueberry popsicles
These simple homemade popsicles settle for a cool, light and sweet taste. Watermelon is also rich in antioxidants and vitamins A, B and C. These treats can be made with creamy almond milk or flavored coconut milk.
Serving: 6-8 pop
Preparation time: 10 minutes
material:
- 2 cups of sowed and chopped watermelon
- 1 cup of almond or coconut milk (optional)
- 1/2 teaspoon fresh lime juice
- 1 tbsp lime skin
- 1/4 tablespoon honey
- 1/2 cup of raw or frozen blueberries
procedure:
- If used, use a blender to puree the watermelon with milk.
- Add lime juice, lime zest and honey and stir.
- Pour into stainless steel popsicles until each mold is two-thirds full, leaving room for blueberries.
Cheer pudding topped with nuts and blueberries
Chiaplin is a great way to start your day and doesn’t require early morning preparation. You’ll need to set it in the fridge overnight so you’ll be ready the night before.
Serving: 2
Preparation time: 10 minutes
material:
- 1/2 cup of organic canned light coconut milk
- 1/2 teaspoon honey
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon ground cinnamon
- 2 tablespoons of chia seeds
- A handful of blueberries and nuts
procedure:
- Pour coconut milk into a mason jar, add honey, vanilla and cinnamon and stir. Sprinkle the chia seeds on top.
- Screw in the Mason jar lid and shake well to allow the seeds to mix with the milk.
- Refrigerate overnight.
- Serve with blueberries and nuts as a topping.
Dr. Uma Naido A nutrition psychiatrist, a brain expert, and a teacher Harvard Medical School.. She is also the director of nutrition and lifestyle psychiatry at Massachusetts General Hospital and the author of a best-selling book. “This is your food brain: an essential guide to amazing food to fight depression, anxiety, PTSD, OCD, ADHD and more.” Follow her on Twitter @DrUmaNaidoo.
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