4 Natural Substances that Heal Your Brain
Many of the healthiest things you can do for your brain involve activities like moving your body, participating in meaningful conversations or reading great novels. However, diet can play a significant role. Today I’m going to highlight 4 substances found in food that have been shown to not only protect your brain cells, but also stimulate the growth of new neurons. This process is called Neurogenesis. If you’d like to know more I would recommend reading The Neurogenesis Diet and Lifestyle by Brant Cortright.
Anthocyanin
Anthocyanins are flavonoids commonly found in purple foods like black berries and black currants, but most abundantly in blueberries. These compounds are shown to protect against cognitive decline, brain inflammation, oxidation, radiation and glycation. 1 cup of blueberries a day could potentially change a person's life for the better . Blueberry extract seems to have the same benefits if you can’t get your hands on enough blueberries.
Epigallocatechin Gallate (EGCG)
EGCG is a polyphenol commonly found in green tea that has been shown to be a powerful antioxidant and anti-inflammatory agent in the brain. It is also shown to have powerful cognitive benefits like improved memory. To get the full benefit, you will probably want to take a green tea extract so you don’t have to drink the suggested 3-10 cups a day. That’s a little too much caffeine for most people.
Curcumin
Curcumin is what gives the spice turmeric its yellow color. It has strong neurogenic effects, but perhaps gets the most credit for its powerful anti-inflammatory abilities, which help improve not only cognitive decline but also depression. Curmin on its own absorbs poorly, so when eating it be sure to combine it with black pepper. Supplemental forms of curcumin are typically going to be paired with a carrier agent to increase the bioavailability.
Omega 3 Fatty Acids (DHA and EPA)
These compounds are found abundantly in cold water fish, naturally raised chicken eggs, grass fed butter, and in pasture raised beef. Adding Omega 3s into your diet has been shown to significantly increase neurogenesis and brain size, improve neural networking and improve neurotransmitter release. Perhaps its most important contribution to the brain is its role in repair and healing. And good news for vegans! Scientists found an algae that produces DHA so you can now get the Omega 3s you need.