Top 10 Smart Foods

From PsychologyToday.com

1. Blueberries ~ Are loaded with antioxidants, which mop-up free radicals. Studies show that a diet rich in blueberries will improve memory and motor skills and reverses age-related declines in balance and coordination. Chemicals found in blueberries affect the arteries, which therefore have a good affect on blood pressure. Elevated blood pressure can damage delicate blood vessels in the brain and can lead to stroke.

2. Dark leafy greens ~ Some chemicals called homocysteines are a normal part of protein metabolism, however, high levels are linked with Alzheimer’s disease and cognitive decline, and heart disease. Homocysteines require folate and B12 or B6, found in vegetables like collard greens and Swiss chard, to break themselves down.

3. Salmon, Sardines, and Herring ~ Fatty fish are full of neuro-protective omega-3 fatty acids. Higher levels of omega-3 in the blood result in higher levels of serotonin, a mood enhancing brain chemical. Studies have shown a positive effect on learning and memory performance cue to the increased communications between nerve cells.

4. Spinach ~ Spinach is loaded with antioxidant power. Spinach is beneficial in slowing down age-related problems in the central nervous system and cognitive deficits. A salad with spinach has more than 3 times the amount of folate than one with iceberg lettuce.

5. Grape Juice ~ Research shows that concord grape juice significantly improves short term memory and motor skills. Concord grape juice has the highest total amount of antioxidant level of any fruit, vegetable or juice tested.

6. Whole Grains and Brown Rice ~ One of the best things you can do to improve intake of nutrients is to switch to brown rice. Filled with vitamins and magnesium which are important to cognitive health. Whole grain contains B6, which help reduce homocysteine levels.

7. Hot Cocoa ~ Studies have found that the antioxidants in hot cocoa protect brain cells from oxidative stress that can lead to Alzheimer’s disease and other disorders.

8. Nuts, notably Almonds and Walnuts ~ Nuts are rich in antioxidants and have been found to lower blood cholesterol levels. Walnuts are rich in omega-3’s.

9. Olive Oil ~ A significant part of the highly acclaimed “Mediterranean Diet”, olive oil contains the potent antioxidant called polyphenols, olive oil has been shown to reduce blood pressure and cholesterol levels. The extra-virgin variety is best.

10. Garlic ~ This herb fends off aging through its antioxidant properties. Garlic also contains strong antibacterial and antiviral compounds that help reduce stress-induced colds and infections. Raw, crushed garlic is best. Cooked garlic is less powerful but still benefits the cardiovascular system.