Nutrition and diet can significantly contribute to cognitive decline or on the contrary, can play a significant role in supporting healthy cognitive function. Your overall diet is important but there are a few key nutrients that are directly related to cognitive function and brain health including omega-3 fatty acids, folate, vitamin B12, vitamin B6, vitamin E, zinc, antioxidants, and flavonoids. Now, you don't have to wait till you are a senior to reap the benefits of these nutrients, they can help support overall brain function, improving your decision-making and problem-solving skills, your focus, and your memory.
The Brain Boosters
We've chosen a few foods that are rich in some of these brain-boosting nutrients and combined them into delicious, nutritious nut butters:
Have the highest amount of alpha-linolenic acid (ALA) than any other nut. ALA is well known for its anti-inflammatory effects. It aids in lowering cholesterol, thus decreasing blood pressure, heart diseases and is critical for brain development, healthy function and slowing the progression of the aging brain. Walnuts also contains some of the highest levels of antioxidants than any other nut, including melatonin, ellagic acids, Vitamin E, and various polyphenolic compounds.
Have the highest folate content than any other nut, an important vitamin that plays an important role in many functions including cell repair and maintenance, brain function and DNA development help reduce the risk of cardiovascular disease.
Are an excellent source of vitamin E which is a powerful antioxidant that protects us against free radical damage and inflammation. It is particularly linked to memory, vision and language development in the brain. Plus, ounce for ounce, almonds are one of the most nutrient-dense nuts on earth providing many healthy nutrients.
Are especially rich in heart-healthy monounsaturated fatty acids (MUFA´s), similar to those found in olive oil. Studies suggest that MUFA´s can help in reducing inflammation and therefore reduce the risk of chronic diseases. Contrary to what most think, studies also show that MUFA´s can aid in weight loss. Cashews offer many other healthy nutrients including the highest zinc and copper content than any other nut.
Freeze dried blueberries:
Blueberries contain some of the highest antioxidant levels among all commonly consumed fruits and vegetables. They especially contain a type called anthocyanins, which have been shown to reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure. Freeze-dried blueberries may be one of the best ways to preserve the nutrients of the fresh fruit.
Are super sweet- they contain a lot of sugar so it´s important to use in the right proportions to sweeten. They also contain a lot of vitamins and minerals, including vitamin B6 which is important to maintain a healthy nervous system, as well as other B vitamins, potassium, magnesium, tannins which are polyphenol antioxidants and they are great sources of fiber.
Dried Mango:Is used to flavor and sweeten and it contains vitamin A and vitamin C.
Brain-enhancing nut butter
- 1 cup (105g) walnuts
- 1 cup (135g) hazelnuts
- ½ cup freeze-dried blueberries
- 2 (48g) large dates, pitted
Brain-boosting nut butter blend
- 6 pieces of dried mango
- ½ cup (67.5g) hazelnuts
- 3/4 cup(79g) walnuts
- ½ cup (75g) almonds
- ½ cup (75g) cashews
- Place all ingredients in the NutraMilk container.
- Press Butter cycle, set for 10 minutes.
- Press Start.
- Open the container lid.
- If necessary, set for an additional 1-2 minutes or more for a creamier butter.