Brain food - the naturopathic cuisine + recipe
Brain food - the naturopathic cuisine + recipe
On request, many people would take the opportunity to better remember in their older years. "Cognitive impairment" is common and can bring memory loss, problems with learning new things, difficulties of concentration and challenges in decision -making. The patient's presentation can range from very mild to severe symptoms of the type of dementia, and long -term, severe cases can lead to the loss of independence.More than 16 million Americans are cognitively impaired, and it is estimated that this number increases significantly for over 65 years with increasing age of the Baby Boomer generation. In addition to age, genetics, diabetes, high blood pressure, obesity and other risk factors for cognitive impairments are lifestyle factors such as smoking, lack of exercise and restricted social activity. ((Link removed))
What if something could be done to maintain and protect the brain function? What if that were at the end of your fork?
Most of us know the effects that can have excessive enjoyment of fast food, packaged foods and sophisticated sugar on your body, but are less aware of what we should eat . Here are the resources for information about the health benefits of kitchen herbs and food. When it comes to the health of the brain and the preservation of important brain functions such as memory, cognition and concentration, the food we eat can play a major role in supporting short and long-term brain function. The brain needs a lot of energy to work optimally and consumes about 20% of the calories that we eat every day to operate. The decisions we make in the food we consume every day can have a major impact on the structure and health of our brain. ((Link removed))
Some of the most important vegetable foods that are to be included in a brain -promoting diet are:
nuts and seeds
nuts contain little saturated fats, but contain more simple and polyunsaturated fats. Studies have shown that a higher consumption of nuts is associated with better aging of the brain function. Nuts and seeds are also rich in antioxidant power plants such as vitamin E (contained in higher quantities in sunflower seeds, almonds and hazelnuts). Studies have confirmed the significant role of vitamin E in protecting the central nervous system and the cognitive performance in relation to learning, memory and emotional reaction. ((Link removed), (link removed))
nuts and seeds are also important sources for minerals such as selenium (particularly rich in paraners), zinc (contained in pumpkin seeds) and many others. Selen is associated with motor performance, coordination, memory and cognition. ((Link removed))
berries
strawberries, blueberries, raspberries and blackberries are rich in antioxidants. In addition, berries contain a high proportion of flavonoids that are referred to as anthocyanidine (the compounds that are responsible for the dark blue, purple and red tones associated with various fruits) that exceed the blood-brain barrier and concentrate on areas of learning and memory. Blueberries have shown that you can improve memory like calling words after just 12 weeks. ((Link removed), (link removed))
Greens
Most people will probably be able to tell you that green vegetables are good for you, but less may explain why it is good for the brain! Greens such as kale, chard, spinach, BOK choy and broccoli are rich in vitamins and nutrients, many of which have a remarkable influence on the structure and function of the brain. Green vegetables are a good source for vitamin K. While vitamin K for its role in blood clotting is the best known, research has shown that it also plays an emerging role in the health of the brain. Vitamin K is involved in the production of a certain type of fat molecules, which is referred to as sphingolipid and is part of the cell membrane of all nerve cells in the brain. Other protein -based biomolecules that depend on vitamin K are also discovered. These molecules play a number of roles in cellular communication as well as growth and survival of nerve cells and specialized glial cells that are responsible for the surrounding neurons and support and isolate them. New data also indicate K-vitamer-Menachinon-4 (MK-4) as a defense against oxidative stress and inflammation. ((Link removed), (link removed), (link removed))
dark chocolate
whether you believe it or not, chocolate contains many connections that are important for biological activity. Dark chocolate is a particularly rich source of antioxidants. The brain is very susceptible to oxidative stress, which increases during aging and is considered the main cause of the degenerative degradation of nerve cells. Adequate support from antioxidants is of crucial importance for the preservation of health and functioning of the brain. Dark chocolate is a particularly rich source of antioxidants and can also be uniquely helpful here. Studies show that consumption of dark chocolate from at least 70% cocoa can improve the plasticity of the brain, which is of crucial importance for learning and can also offer other advantages in connection with the brain. Further studies suggest that the flavonoids contained in chocolate can promote the growth of neurons and blood vessels in areas of the brain that are involved in memory and learning, as well as stimulate blood flow in the brain. ((Link removed))
we try a brain -healthy recipe!
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ingredients
1 1⁄4 cups of oatmeal
3⁄4 cup of chopped, gutted dates
3⁄4 cup of walnut halves
1⁄3 cup of dried cranberries or dried cherries
1⁄4 cup of peeled pumpkin seeds
3 tablespoons of flax seeds
1⁄4 teaspoon of salt
1⁄3 cup of unsalted almond butter or cashew butter
1⁄4 cup of honey
Shells of 1 medium -sized orange
1⁄3 cup of dark chocolate pieces
preparation
Putoats, dates and walnuts in a blender and mix until the content breaks into smaller pieces. Add cranberries or cherries, pumpkin seeds, flax seeds and salt.
Addalmond or cashew butter, honey and orange peel and mix until the mixture is completely damp and sticks together between your fingers. If the mix is too crumbly, mix in a little additional honey. Then add pieces of chocolate.
Spread the mixture on 12 lightly greased or covered with paper muffin cups in standard size and press it down to pack the content. Place the tray in the freezer for about 30 minutes to consolidate the shapes. Demorm the cups and store them in an airtight container in the fridge.