Nutrition Tips for a Healthy Brain
It’s Brain Awareness Week!
During this time, we bring awareness and enthusiasm to support brain science. The brain is arguably the most important organ in the human body. It’s composed of all the things that make us human. The brain controls and coordinates actions and reactions, allowing us to think and feel.
Due to the brain’s importance, it is crucial that we continually nourish it with the nutrients it needs to thrive. We can do many external ways through nutrition and supplementation.
These fantastic products will help you do so!
Nutrients in Food that Support Brain Health
Antioxidants
Antioxidants work as powerful anti-inflammatories, protect enzymes, fats and vitamins in the body. They can counteract unstable molecules like free radicals, as well as the oxidative stress on the brain.
Examples of high antioxidants are berries, artichoke, kale, dark chocolate, red cabbage, beans, beets, spinach, and turmeric.
Healthy Fats
Healthy Fats promote good blood circulation due to being anti-inflammatory in nature. The brain is the fattiest organ in the body, and fats from the bloodstream can serve as an energy source for the brain.
Omega fatty acids are shown to improve sleep quality, improve vision, fight memory loss and fight depression. They also enhance the number of molecules that increase neuronal growth and survival.
Examples of high in healthy fats are avocado, eggs, fatty fish (salmon, trout, mackerel, sardines, herring), nuts, chia seeds, extra virgin olive oil and coconut oil.
Protein and Amino Acids
Protein and amino acids are required for the proper function of the central nervous system. The CNS requires several amino acids found in protein-rich foods. There are twenty groups of amino acids, but two are essential for brain health: aromatic and acidic.
Aromatic amino acids serve as precursors for synthesizing many biological and neurological active compounds essential for maintaining normal bodily functions. Glutamate and aspartate are acidic amino acids. They are also precursors to neurotransmitters.
Amino acids can be found in quinoa, eggs, turkey, cottage cheese, mushrooms, fish, legumes and beans.
Carbohydrates
Carbs are high in nutrients and dense with energy. Growing and sustaining human brains takes a lot of energy, and our brains eat up a large amount of energy we receive from food. Thus, carbohydrates provide us with the energy needed to evolve and grow our brains.
Carbohydrates can be broken up into two categories, complex and straightforward. Complex carbohydrates have been shown to improve cognition.
Some complex carbohydrates are beans, oatmeal, quinoa, barley, vegetables, whole fruits, nuts and seeds.
Supplements that Support Brain Health
Prairie Naturals Sleep Solution
This formula has melatonin in it. It has passionflower and lemon balm, which are traditionally used in herbal medicine as a sleep aid. Great for re-setting the body’s sleep-wake cycle. It helps increase the total sleep time and overall sleep quality.
Martin & Pleasance Harmony My Sleep
Key ingredients like sour cherry are shown to contain natural levels of melatonin. With hops, Harmony My Sleep helps with calming. It also has Ziziphus to help with sleep and magnesium for maintaining proper muscle function and relation.
Veeva Sleep
Veeva Sleep is used as a sleep aid that combats insomnia and helps with nervousness, restlessness and mental stress. Includes some key ingredients such as valerian, skullcap and California poppy.
Botanica Sleep Thru
Botanica Sleep Thru is a herbal blend in a liquid concentration. It’s formulated to support restorative sleep. This product helps you sleep deeply using passionflower and ashwagandha. It also has magnolia to manage stress levels.
Aeryon Wellness Snoöze
Aeryon Wellness Snoöze is a combination of unique ingredients that will help reduce your stress levels. It also provides adrenal support and improves sleep quality while promoting relaxation within your body.