These days, there is so much information about various diets benefitting specific organs or systems in the body. Researchers note that the Mediterranean diet promotes longevity and helps reduce inflammation. The DASH diet helps to optimize heart function, while the keto diet puts the body in a state of ketosis to help use fat for energy, which ultimately promotes weight loss. 

If you are trying to adopt dietary habits that promote brain health, the MIND diet may be right for you. A new study, however, states that you can adopt small changes to encourage better brain function. How do you do that? Start by consuming half of a serving of flavonoid-rich foods every day. Sounds simple, right? Continue reading to learn more. 

What Are Flavonoids?

Flavonoids are antioxidant compounds in colorful, plant-based foods, such as oranges, bell peppers, apples, blueberries, strawberries, leafy greens, carrots, and more. Researchers point out the mounting evidence that suggests flavonoids are crucial compounds that may protect the brain as you get older. The results from different studies excite researchers because simple diet changes may prevent cognitive decline. 

How Do Flavonoids Support The Brain?

At Harvard University, researchers observed about 50,000 women with an average age of 48 years old. They also looked at upwards of 27,000 men with an average age of 51. Over the course of the 20-year study, participants answered different survey questions about their food intake. That data was used to determine how many and which flavonoids the participants consumed on a daily basis. 

Researchers also asked the participants to evaluate their cognitive abilities twice over the course of the entire study. This was to observe how their brain function and memory changed over time. At the end of the study, researchers noted that people who ate half a serving of flavonoid-rich foods every day experienced a 20% lower risk of cognitive decline. Of the flavonoids that participants ate, flavones and anthocyanin offer the most protective properties. They were able to lower cognitive decline by 38% and 24%, respectively. Flavones are found in most yellow and orange fruits and vegetables, while anthocyanin exists in blackberries, blueberries, cranberries, and cherries. 

How To Add More Flavonoids To Your Diet

“Flavonoid” may seem like an unfamiliar word, but you already consume this antioxidant if you consume fruits and vegetables. The participants in the study who experienced the best cognitive function at an average of half a serving of orange foods, celery, peppers, grapefruit, apples, and pears. There are other phytochemicals in those foods that also assist flavonoids in their brain-support efforts. Flavones and anthocyanins, as mentioned in the previous paragraph, seemed to promote long-term brain health, though. 

You can snack on these flavonoid-rich fruits and vegetables and you can also include a wide variety of fruits and vegetables in your diet. The more colorful your diet is, the better, so long as you aren’t consuming artificially-colored packaged foods. Those foods will harm your brain, not help it! 

You might want to know when you should start eating for a healthier brain. New habits can seem overwhelming to start, but it’s never too early and never too late. Start enjoying your flavonoid-rich foods today for a healthier tomorrow! Boost your brain health with diet today!

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Rosemary is popular for its scent and flavor. It is also a rich source of antioxidants and anti-inflammatory compounds which has support blood circulation.

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Fat has a bad reputation in regards to your diet. Just as there are healthy sugars and unhealthy sugars, so are there unhealthy fats and healthy fats. Consuming the right dietary fats doesn’t mean that you automatically become fat. The body needs certain fats to function optimally, as healthy fats comprise a portion of the foundation of a healthy body.

The reason that people love to hate on fats is because of the popular low-fat craze during the 1980s and 1990s. That is no longer the case, especially with the popularity of the high-fat, low-carb ketogenic and paleo diets. People who don’t subscribe to high-fat diets may or may not fulfill the recommended daily intake of healthy fats. Ideally, each person should aim for 30-35% of daily caloric intake to come from fat. People are afraid of fat, though, and fat-free products (despite being incredibly high in sodium) are very popular because they are marketed as health conscious choices. 

Why Do You Need Fat In Your Diet?

The body uses fat for many biological processes. In fact, you would not be able to live a healthy life without it. For example, fat assists the body with vitamin absorption. Vitamins A, D, E, and K are fat-soluble, meaning that the body can only absorb them when consumed along with fat. Certain fats like omega-3 fatty acids work to support optimal brain and eye function. The body doesn’t make these essential fats, so it is your responsibility to get them via your diet. Additionally, fats are an excellent source of energy, providing the body with nine calories of energy per every gram of fat. Compare that to one gram of carbohydrate or protein, both of which only yield four calories of energy.

Ideally, you should focus your efforts on consuming healthy fats. Healthy fats are monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). Omega-3 fatty acids fall under the PUFA umbrella, and they help to regulate mood, heart health, brain function, and happiness. MUFAs may help to reduce bad cholesterol and increase the amount of good cholesterol. Basically, these essential fats are good for head-to-toe health, and you know that you need more in your diet if you notice the following signs.

Your Joints Ache

Omega-3 fatty acids help maintain the structural integrity of every cell in the body. Studies show that low levels of omega-3s contribute to loss of flexibility and joint mobility. The reason for this is because omega-3s help control inflammation in joints. The more inflammation that accumulates in the body, the more likely your joints will ache because of limited movement. 

Your Energy Is Low

The heart gets 70% of its fuel from fat because it contains energy. As we mentioned earlier, one gram of fat provides nine calories. That means that there are more calories in an avocado than in an apple. If you feel sluggish or like your energy tank is low, you probably are not eating enough fats. Limiting fat intake reduces your overall caloric intake, which results in sluggish movements and general fatigue. 

You Have Trouble Concentrating

The brain is 60% fat, so it requires fat in order to run efficiently. When you consume foods that contain monounsaturated fatty acids, you increase the production of acetylocholine, a neurotransmitter. Acetylocholine is necessary for learning and memory processing. One study found insufficient fat consumption, specifically omega-3 consumption, increases the risk of cognitive impairment. Maintain the structural integrity of the brain and help increase concentration by keeping up with your fat intake. 

You Are Always Hungry

Fat helps to increase the feeling of satiety because it slows the digestion of food. It provides more calories than carbohydrates and protein, both of which the body uses up very quickly. If you experience a ravenous hunger shortly after you eat, consider adding an extra source of fat to your meal. Avocados, nuts, seeds, or wild-caught fish provide healthy fats that help you feel full for a lot longer. 

Your Skin Is Inexplicably Dry

If it isn’t the weather or lack of moisturizer, what is the cause of dry skin? Like many problems with the body, diet often plays an integral role. All of the skin’s cells are enclosed in a protective bubble of fats, which aim to protect the skin from drying out. These fats also help keep out harmful substances from the environment. A diet low in fat can reduce skin barrier function, leaving your skin more prone to dryness, or even eczema in severe cases. 

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People eat for slimmer waistlines, but rarely do they focus on nutrients that nourish the brain. Even though the brain only accounts for 3% of total body weight, it uses 17% of the body’s energy. In order to fuel the brain and keep it functioning properly, you have to include specific nutrients in your diet. What are those nutrients? This article aims to highlight what you need to improve brain power.

Historically, food has been thought of only as a source of building material and energy for the body. Various foods have the ability protect against certain diseases, or enhance the function of certain organs and systems in the body. Within recent years, there has been exciting evidence about how dietary factors influence mechanisms and molecules in the brain. For example, a diet rich in omega-3 fatty acids supports cognitive processes. Contrarily, a diet that contains a lot of unhealthy trans and saturated fats increases the risk of neurological dysfunction. Continue reading to learn more about the nutrients you need to eat to fuel your brain.

Vitamin K

The brain depends on vitamin K for optimal performance and cognitive function. Vitamin K works to prevent excessive bleeding by helping the blood clot. It’s actually a group of compounds that appears as vitamins K1 and K2, which you can obtain from leafy greens and other vegetables. Many people overlook the importance vitamin K, but it may exhibit anti-aging benefits. One study found that older people with low levels of vitamin K had dysregulated calcium levels in the brain, which may increase the risk of Alzheimer’s disease. You can find vitamin K in chili powder, leafy greens, basil, broccoli, and more. 

Vitamin E

Vitamin E is an essential antioxidant that works to reduce the rate of cognitive decline. Several studies found that vitamin E helps to boost memory as the brain ages, which is a helpful way to fight neurodegenerative diseases. Preliminary studies found that vitamin E may slow the progression of Alzheimer’s disease. Some researchers argue this is because of vitamin E’s ability to fight oxidative stress. A 2014 study found that one type of vitamin E, tocotrienol, may protect the brain from developing white matter lesions. These lesions have been linked to an increased risk of stroke, Parkinson’s disease, and Alzheimer’s. You can find vitamin E in hazelnuts, wheat germ, kiwi, spinach, mango, avocado, and broccoli.

Omega-3 Fatty Acids

If you want to improve memory, your brain cells have to be able to communicate efficiently and quickly. Nerve cells shrink as the brain ages and blood supplies to the brain decline. Omega-3 fatty acids, especially docosahexaenoic acid (DHA), work to promote optimal electrical signaling between nerve cells. Omega-3s also work to reduce inflammation and may even fight memory loss and improve concentration. According to a 2014 study, researchers found that postmenopausal women with higher levels of omega-3 fatty acids in their blood had larger brain volumes. Researchers commonly link Alzheimer’s disease to smaller brain volume, proving omega-3s to be promising for your brain. Since the body cannot manufacture omega-3s on its own, you have to obtain them from dietary sources. Some great omega-3 foods include leafy greens, nuts, seeds, flaxseed oil, avocado oil, and certain fish. 

Choline

You can refer to choline as the brain’s instant messenger. It helps to provide connections between the brain and muscles, supporting memory and retention. Choline is necessary for visual memory, as in the type of memory that helps people remember a new route after driving it only once, for example. The more choline you have, the less you have to rely on your GPS??? The body uses choline to produce acetylcholine, which is a neurotransmitter that is necessary for optimal brain and nervous system function. It also helps with memory, mood, and muscle control. You can find choline in Brussels sprouts, lima beans, whole eggs, shiitake mushrooms, soybeans, wheat germ, and cruciferous vegetables. 

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Can eating a little dark chocolate every day keep the doctor away? Dark chocolate may not replace the “apple a day” adage, but many research studies suggest that dark chocolate has a place in a healthy diet. Sorry, but milk and white chocolate do not count. Those varieties just don’t have the same antioxidants or nutritional profile as the classic bittersweet treat.

What Makes Dark Chocolate Different?

Like all chocolate, dark chocolate comes from the cacao plant. Cacao has a diverse nutritional profile, exhibiting more antioxidant activity than green tea. The phytonutrients (flavonoids) act as antioxidants, which may lower the risk of cancer and heart disease, according to a 2016 review. Dark chocolate that has 70% or higher cacao content is your best bet if you want to reap some of the health benefits.

Dark chocolate is rich in fiber, iron, magnesium, copper, manganese, zinc, selenium, and potassium. One thing to keep in mind is that dark chocolate is still chocolate, meaning that it’s high in saturated fat and calories. You can enjoy dark chocolate, but only in moderation. Dietitians suggest that people eat no more than one ounce of dark chocolate per day to experience the following benefits. 

Boost Your Brain Power

Will an ounce of dark chocolate before your big meeting have your neurons firing at maximum efficiency? Nobody can confirm or deny that, but consuming dark chocolate can help increase alertness and give the brain a little boost. One study found that the flavanols in dark chocolate help to dilate blood vessels, allowing more oxygen and blood to reach the brain. This process can help fight fatigue and some of the effects of aging. 

Improve Heart Health

There are several compounds in dark chocolate that may protect against bad LDL cholesterol oxidation. Higher levels of LDL cholesterol can increase the risk of clogged arteries, resulting in a potential heart attack. One long-term observational study found that the cocoa in dark chocolate was able to reduce the risk of death by heart disease by 50% over a 15-year period. Another study found that eating dark chocolate at least two times per week lowered the amount of calcified plaque in arteries by 32%. As of now, most of the studies are observational, so more research is necessary. 

Good For Your Gut

Several studies confirmed that during digestion, dark chocolate behaves similar to a prebiotic. This is a type of fiber that feeds beneficial bacteria in the gut, which can improve your microbiome. When you have a higher amount of healthy bacteria in the gut, the body can absorb nutrients more easily. A balanced microbiome can also support healthy metabolism. Additionally, one study found that eating a small amount of dark chocolate before or after a meal can trigger hormones that tell the brain you’re full.

Inflammation Reduction

Another benefit of increasing healthy microbes in the gut is that you can lower inflammation in the body. The good microbes feast on dark chocolate and ferment it into anti-inflammatory compounds that improve heart health, according to a 2014 research study. The body doesn’t fully absorb the antioxidants and fiber in dark chocolate until they reach the colon. This may lessen inflammation within cardiovascular tissue and reduce the risk of stroke in the long run.

Great For Your Skin

Dark chocolate has a diverse mineral content, offering lots of magnesium, copper, iron, and manganese, to name a few. Manganese works to support the production of collagen, a necessary protein that helps maintain healthy-looking skin. The American Academy of Dermatology claims that the body can shed up to 40,000 skin cells each day. The mineral content in dark chocolate may help to repair and renew skin, preventing skin from drying out or producing excess oil. Other studies found that dark chocolate’s antioxidants may protect the skin from powerful ultraviolet (UV) rays from the sun.

Improve Blood Flow

The flavanols in dark chocolate work to stimulate the endothelium, arterial lining, to produce nitric oxide. Nitric oxide has many functions, but one of its main purposes is to signal the arteries to relax. Relaxed arteries lower the resistance of blood flow, which in turn can reduce blood pressure. Many controlled studies found that cocoa and dark chocolate have mild abilities to both improve blood flow and reduce blood pressure. There have been some variations between studies, though, concluding that dark chocolate may not always be able to aid with blood pressure reduction. However, it is clear that it may improve blood flow. 

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We challenge you to rethink your drink today! Here is an amazing smoothie that helps nourish your brain, boost your concentration, and improve your memory! This Brain Boosting Superfruit Smoothie recipe is 100% nature. No artificial ingredients. Vegan & Gluten Free!

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The Focus & Concentration Inhaler – aromatherapy inhaler that helps to stimulate the brain and increase concentration, energy and memory skills.

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Brain Booster is an herbal supplement that helps optimize healthy neurological function, including focus, concentration, acuity, and memory.

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From the flavonoids to the magnesium, raw cacao powder has made a name for itself in the world of superfoods. You’ve most likely heard about it, either in recipes on our website, in smoothie shops, or on trendy health blogs. Raw cacao is the perfect way to satisfy your chocolate craving without consuming a bunch of processed sugars that are in regular chocolate. 

What Is Raw Cacao Powder?

First thing’s first, raw cacao powder is not cocoa powder. Raw cacao powder comes from the the Theobroma cacao tree, which is native to the tropical regions of Mesoamerica. Theobroma literally translates to “food of the gods,” and it was sacred to the Mayan, Aztec, and Incan civilizations. Cacao is the unprocessed version of cocoa, which actually has less cacao, less nutrients, added milk and sugar, fats, and undergoes lots of processing. Raw cacao, on the other hand, comes from cold-pressing raw cacao beans. This means that it retains the nutrients that get lost in the roasting and processing. Because it does not undergo processing, it does have a bitter taste but, but the following benefits make it worth it. 

Boosts Energy Levels

Most people are low or deficient in magnesium because they don’t eat a lot of magnesium-rich foods. The most common symptoms of magnesium deficiency are irritability, fatigue, and anxiety. Lucky for you, raw cacao powder is an excellent source of magnesium, which helps to naturally boost energy levels. Additionally, raw cacao powder contains theobromine, a chemical compound that is similar to caffeine. The effects are not as intense as caffeine, but you’ll definitely feel energized. 

Contributes To Healthier Looking Skin

Raw cacao powder is rich in flavonoids, which help to increase blood flow to the skin’s surface. The increased blood flow encourages cell regeneration, and that makes your skin shine bright. By regenerating cells, you can actually prevent premature signs of aging. The great thing is that your skin benefits from both consuming raw cacao powder and using it topically. For instance, you can drink a smoothie with raw cacao while making a DIY face mask or body scrub with cacao. 

Improves Cognitive Function

We’re going to continue talking about flavonoids because they’re just that amazing. When you eat raw cacao powder, the flavonoids get absorbed into the bloodstream and they gather in the hippocampus, which is the area of the brain that is responsible for memory and learning. The flavonoids work to form new neurons and improve the current function of existing neurons, improving cognitive function in the process. 

Benefits Cardiovascular Health

Did you think we were done talking about flavonoids? Well, we aren’t done. As we mentioned earlier, flavonoids help to increase blood flow, which helps deliver nutrients to all areas of the body. By improving blood flow, you naturally lower your blood pressure. The antioxidants in raw cacao powder also protect lipoproteins from oxidizing. Raw cacao powder actually lowers LDL cholesterol (the bad cholesterol) and raises HDL cholesterol (the good good cholesterol). This is why many nutritionists recommend making raw cacao a staple in your heart healthy diet. 

Boosts Your Mood

You can think of raw cacao as nature’s antidepressant. The reason you feel happy when you eat chocolate is because raw cacao contains four primary feel good hormones: tryptophan, theobromine, serotonin, and phenylethylamine. Additionally, cacao contains anandamide, which people refer to as the bliss molecule. It actually binds to cannabinoid receptors in the brain to promote feelings of happiness. 

You can make delicious smoothies, desserts, energy bites, snack bars, and more with raw cacao powder. You can also add it to DIY beauty products to absorb its nutrients via the skin. We hope you make it a staple in your diet and skin care regimen moving forward. 

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Celebrated since 1996 in the United States, National Pecan Day, which occurs annually on April 14^th, was initiated by the National Pecan Shellers Association (NPSA). The goal was to encourage people to snack on, cook with, bake with, and enjoy the flavor of the almighty pecan. Pecans have a buttery-sweet taste that work well in desserts, salads, appetizers, snack mixes, or entrees.

People, especially Americans, love to snack. The demand for healthier snacks has increased, due to climbing rates of obesity, diabetes, heart disease, and cancer. Common snacks are often unhealthy and filled with processed ingredients, chemicals, artificial flavors, and refined sugars, all of which are difficult for the body to process. Try to snack on a handful of pecans, instead! They are actually pretty nutritious. In fact, one ounce of pecans amounts to 200 calories and contains three grams of fiber, 20 grams of unsaturated fats, three grams of protein, 0.2 milligrams of thiamin (vitamin B1), and many other antioxidants, vitamins, and minerals. 

Pecan Fact: The name “Pecan” literally translates to “a nut requiring a stone to crack.” They were pretty literal with naming things back in the day, since you have to crack the shell in order to eat the pecan.

Important For Immune Health

As previously mentioned, pecans contain many vitamins and minerals, but they also contain powerful phytonutrients. Pecans are also great sources of zinc, which is a necessary mineral for optimal immune cell function and development. Statistically, people who maintain regular zinc intake have a reduced risk of a variety of health conditions, specifically those that are related to age and lifestyle.

A Boost For Your Brain

Chew on this for a second, people: pecans are some of the best dietary sources of vitamin E, which is an antioxidant that comes in eight isoforms. Alpha-tocopherol is the preferred form of vitamin E that is used by the human body, and there are 0.4 milligrams of alpha-tocopherol in a one-ounce serving of pecans. Regular vitamin E intake has been associated with a reduced risk of Alzheimer’s disease and dementia. Vitamin E works to reduce oxidative stress that is caused by inflammation, which is believed to increase one’s risk of cognitive decline.

Minerals For Growth And Metabolism

People are typically focused on maintaining sufficient vitamin and antioxidant intake, but too often do they neglect the importance of minerals. Pecans are excellent sources of minerals, including manganese and copper, both of which contain enzyme components that the body needs to execute physiological reactions in cells. These minerals contribute to healthy growth and they work to regulate metabolism.

We could present precise pecan facts all day, but we think it’s time to prepare pleasant pecan meals. You are welcome for the alliteration.

Roasted Brussels Sprouts With Cranberries & Pecans

Making Brussels sprouts taste good can be a challenge, but this recipe will have you craving them every day.

Click here to make the recipe.

Mixed Green Deli Style Salad With A Mustard Vinaigrette

You can’t beat a tasty salad that is filled with beautiful flavor combinations and varying textures. Keep your palate interested with this unique deli-style salad.

Click here to make the recipe.

Vegan Stuffed Acorn Squash

Even though this dish is filled with the spices and ingredients of fall, these stuffed acorn squash are perfect for any time of year. And it is an incredibly filling dish!

Click here to make the recipe.   

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