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Top 24 Healthy Brain Foods |
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Top 24 Healthy Foods
Lean Protein
- Fish – Salmon (especially Alaskan Salmon caught in the wild, farmed fish is not as rich in omega-3-fatty acids), tuna, mackerel, herring (also listed under fats)
- Poultry – chicken (skinless) and turkey (skinless)
- Meat – lean beef and pork
- Eggs (enriched DHA eggs are best)
- Tofu and soy products (whenever possible choose organically raised)
- Dairy products — low fat cheeses and cottage cheese, low fat sugar free yogurt and low fat or skim milk
- Beans, especially garbanzo beans and lentils (also listed under carbohydrates)
- Nuts and seeds, especially walnuts (also listed under fats) — Great recipe: soak walnuts in water and sea salt overnight, drain and sprinkle with cinnamon (natural blood sugar balancer) and low roast 4 hours at 250 degrees – makes them easier to digest.
Complex Carbohydrates
- Berries – especially blueberries (brain berries), raspberries, strawberries, blackberries
- Oranges, lemons, limes, grapefruit
- Cherries
- Peaches, plums
- Broccoli, cauliflower, Brussels sprouts
- Oats, whole wheat, wheat germ – oatmeal needs to be the long cooking kind as instant has a higher glycemic index since the manufacturer has broken down the fiber to speed cooking time and basically make it a refined carbohydrate. Same goes for bread, look for at least 3 grams of fiber. Remember unbleached wheat flour is white flour, it must say whole wheat.
- Red or yellow peppers (much higher in Vitamin C than green peppers)
- Pumpkin squash
- Spinach – works wonderfully as a salad, or a cooked vegetable, adds fiber and nutrients
- Tomatoes
- Yams
** Beans (also listed under proteins)
Fats
- Avocados
- Extra virgin cold pressed olive oil
- Olives
** Salmon (also listed under protein)
** Nuts and nut butter, especially walnuts, macadamia nuts, Brazil nuts, pecans and almonds (also listed under protein)
Liquids
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Kids who are active at young age tend to stay active throughout their lives.