By Toby Miller

Imagine you are walking towards the grocery store. He catches your eye immediately, sitting on a black bench beside the front door. He has no shirt and no shoes…probably homeless, you think to yourself. As you get closer you realize that this is not your typical homeless guy. One of the ﬁrst things you notice is the thick green slime in his hair… what is it? It almost looks like guacamole. Why would someone rub guacamole in their hair?

Your eyes drift down… He has two big blackberries stuck halfway up his nose. The purple stains around them tell you he had to work hard to get them up there. As he opens his mouth and yawns, you can see he is eating broccoli; several unchewed pieces remain. Your eyes move back to some gold green liquid that is coming out of his ears. It reminds you of olive oil as it drips down onto the side of his neck. He has a brown egg on his Adam’s apple which is held in place by clear tape.

On top of each shoulder, he is balancing a cup of steaming liquid. You catch a whiff and realize it is hot broth. Your eyes move down.... he has a necklace.... with ﬁve raw ﬁsh heads on it. The flies buzzing around them let you know they discovered this one as well. And what is sunk in his belly button? It looks like a macadamia nut. Then you notice his hands, which are bright yellow. Why would someone rub turmeric on their hands? you wonder as you see the bottle sitting next to him on the bench. He moves his feet, and you see they are covered in mud. Wait… that is not mud… it is chocolate!

The man notices your curiosity. He gives you a nod. “Hi. My name is Jake,” he says. “I’m creating awareness for brain health. All the foods you see on me are healthy for your brain. By putting them on different areas of my body, my hope is it will leave an impression on you so you will remember them.”

Now that we have the image of Jake in our mind, why would we want to eat speciﬁc foods for our brain? One reason might be that our brain is not just a three-pound organ that we can replace if things go wrong. Not even close. Our brain is one of the most precious gifts that God created for us and there is no replacing it. It is an extremely complex and fascinating organ that controls thought, memory, emotion, touch, motor skills, vision, breathing, temperature, hunger, and almost every process that regulates our body.

Can we improve our brain function by consistently consuming these foods in our diet? What is it about these foods that make them excellent fuel for our brain? Let us investigate.

Avocados

Loaded with monounsaturated fat, ﬁber, and over twenty different vitamins and minerals, these pack a powerful punch when it comes to brain health. Studies have shown that regular consumption of this super food is linked to better cognition, which includes better memory and problem-solving abilities. While they are calorically dense with 322 calories, they are worth making room for in your diet. They make a great addition to smoothies and salads, or just sprinkle sea salt on them and accept their creamy goodness as God created them. They have the highest protein and lowest sugar of any fruit.

Blackberries

Move over, blueberry–the blackberry is coming through! While all dark berries are nutritional powerhouses, the blackberry leads the way when it comes to mineral content–with an average of ninety percent more than the blueberry. It also has half the sugar, twice the amount of vitamin C, and more vitamin A than the blueberry.

Research has shown how the polyphenols in berries not only zap inflammation, but also encourage communications between our brain cells, improving our ability to absorb information. They are also neuroprotective with phytochemicals such as anthocyanins, which is the dark pigment in their rich colors. These can help protect us from age related neurodegenerative diseases like Alzheimer’s and dementia. Whether you choose the blueberry, blackberry, or raspberry, adding a cup of dark berries to your daily diet will allow you to experience the many health beneﬁts they provide.

Broccoli

Your mom had it right when she told you to eat your broccoli. It is considered a brain food, thanks to the level of vitamin K, which helps keep your memory sharp. It also contains several phytonutrients that protect the brain from oxidative stress. Sulforaphane is a compound made by the body when we digest broccoli–and other cruciferous vegetables–that scientists are focusing on for its beneﬁts in brain health. This compound not only stimulates improved circulation, it also can help rebuild damaged neurons in the brain. Eat it raw or cook it lightly with some butter and sea salt, and you have yourself a yummy side dish to enjoy.

Extra Virgin Olive Oil

Rich in monounsaturated fat and bioactive phenolic compounds, several studies have linked Extra Virgin Olive Oil to better verbal fluency and a decreased risk of developing brain diseases. In humans, when tested in individuals with mild cognitive impairment, it improved their brain health and memory.

Hydroxytyrosol, a polyphenol in olive oil that gives it its unique spicy taste, has been shown to reliably cross the blood brain barrier and scavenge free radicals from the nervous system. Olive oil should be part of a diet for anyone with an aging brain. It is great to drizzle on your salads and on top of vegetables. If you have a kitchen table in your home, then you should have a bottle of good quality olive oil on it.

Eggs

When it comes to fueling our brains, egg yolks, high in a nutrient called choline, are something we do not want to miss out on. Choline is associated with reducing inflammation and maintaining memory and communication between our brain cells. A study in the American Journal of Clinical Nutrition suggests a greater intake of phosphatidylcholine, a form of choline, is linked to a lower risk of dementia and enhanced cognitive performance.

Eggs are often referred to as nature’s multi-vitamin since the nutrient to calorie density is so high. If they are pasture raised, you double the vitamin E and omega 3 content, according to a Penn State study in 2010. Unless we have an egg allergy, having them in our diet is a win for our brain and body. They are also high in tryptophan, an amino acid that builds serotonin–the happiness molecule–so they are sure to put a smile on your face.

Bone Broth

Glycine, a key component in bone broth, has been shown to boost memory, reduce stress, and improve mental clarity. The glutamine in bone broth helps produce the mood regulating neurotransmitters GABA, which helps ease anxiety and promotes relaxation. Bone broth is the ultimate food that helps heal the gut which can then heal our brain. A healthy microbiome can lead to less inflammation throughout the body and brain, helps reduce anxiety and depression, and even helps encourage the growth of new brain cells.

Fish

Aw, yes… omega 3 fatty acids are one of the ﬁrst things we think of when it comes to eating ﬁsh for our brain health. Research has found omega 3 to help slow age-related cognitive decline, and its moderate consumption is also associated with less prevalence in depression symptoms. When choosing what fish to eat for our brain, we should think of the SMASH fish. (Salmon, Mackerel, Anchovies, Sardines, Herring). Not only are these high in omega 3, they are also an excellent source of vitamin D, selenium, and iodine. On top of this, they are low in mercury, making them safer for routine consumption.

Did you know that the mercury level in tuna is over ﬁfty times higher than in sardines and thirty times higher than in salmon? If you seek to improve your diet with ﬁsh, spend a few extra dollars and buy the wild caught. The farm raised fish nutrient proﬁle pales in comparison… is there something fishy about that?

Macadamia nuts

Macadamia nuts have a rare source of palmitoleic acid which is an omega 7 monounsaturated fatty acid. This fatty acid is an important component of the myelin sheath, a protective layer of fat that is wrapped around the main body of each neuron. This fatty layer insulates and protects nerve cells to allow electrical impulses to travel around the whole body, including the brain.

Not only are they higher in fat than most nuts, but they are also rich in nutrients like copper, magnesium, and manganese, which help maintain healthy neurotransmitters in the brain. While these nuts are delicious and highly nutritious, there is a danger if you are watching your weight. One cup has over 950 calories, so opt for ten-twelve nuts instead–which is roughly two hundred calories.

Turmeric

Thanks to curcumin, a chemical compound found in turmeric, this spice is a superstar when it comes to the brain. It has been shown to help form new neurons, reduce neuroinﬂammation, and protect against memory loss.

Most neurodegenerative diseases share common features such as inﬂammation and oxidative stress, so we can help ﬁght these conditions by adding turmeric to our diet. Combine it with black pepper to help improve absorption and sprinkle it on your favorite dishes. You can also make chicken curry or whip up some golden milk. To make golden milk, combine two cups of milk, one teaspoon turmeric, one fourth teaspoon cinnamon, a pinch of black pepper, and one tablespoon of honey (optional). Simmer all the ingredients together for ten minutes and enjoy.

Chocolate

While many of us may consider chocolate as an indulgence to some degree or another, science is telling us we should maybe reconsider. High in flavonoids, antioxidants, and minerals, chocolate is now being thought of as a superfood for the brain.

When we eat chocolate, our brain releases chemicals such as serotonin, dopamine, and oxytocin, which are used by our neurons to communicate with one another. Studies also suggest acute consumption is associated with an increase in blood flow and oxygenation in the brain, and chronic consumption has shown to improve overall cognitive performance.

But wait! Do not go munching on Snickers and Hershey’s kisses just yet! Most of the chocolate we buy at the grocery store is highly processed and not considered great food for the brain. Skip the milk and white chocolate; go for the minimally processed dark chocolate with at least 70% cocoa. As a rule of thumb, the darker the chocolate, the more beneﬁts it offers.

In closing, the next time you go into the grocery store, take the image of Jake with you. You see, food is not just a substance to fuel our bodies, it is one of the most potent forms of medicine available to us. And yes, we can enhance our brain function just by what we choose to put in our mouth.

Find what foods work for you. Your brain will thank you for it.

This story was originally printed in Ardent Youth, a bi-monthly youth magazine. Subscription rates are $30.00 for one year and $55.00 for two years. Send your address and the correct amount to Ardent Youth 2396 Beech Rd, Nappanee IN 46550 or call 260-383-1303. Ask for a FREE sample copy of the latest issue!

Toby Miller is a husband and father of five children, and enjoys studying the wondrous human body. He has a certificate in Traditional Naturopathy and is continuously trying to learn more on how to optimize his own health. In his spare time he loves to read and travel.