20 FOODS THAT WILL NOURISH YOUR BRAIN...

Aim to boost your intake of the following . . . AVOCADO: This is packed with the healthy fats that support brain structure and blood flow. BEANS:

High in antioxidants, plant nutrients and plant protein, iron and other minerals, beans have been shown to increase longevity and reduce the risk of stroke (which shares risk factors with dementia). They lower cholesterol and regulate blood sugar levels even many hours after you’ve eaten. BLUEBERRIES:

Studies show berries (especially blueberries and strawberries) can delay cognitive decline by two-and-a-half years. BROCCOLI: Large studies show that eating cruciferous vegetables — which are rich in antioxidants and can reverse damage caused by normal ageing — slows agerelated memory decline. COFFEE: The caffeine in coffee stimulates the production of a neuro-protective agent in the brain and coffee contains potent antioxidants. DARK CHOCOLATE:

In its purest form (dark unprocessed cocoa or cacao nibs), chocolate is a great source of plant nutrients which have been shown to relax arteries and help supply oxygen and nutrients to the brain. EXTRA VIRGIN OLIVE OIL:

This is an excellent source of healthy fatty acids and plant nutrients. LINSEEDS:

These are rich in plantbased omega-3 fatty acids that have been shown to decrease inflammation and reduce cholesterol levels. They also contain chemical compounds called lignans that protect blood vessels from inflammatory damage. HERBAL TEA:

Mint, lemon balm and hibiscus teas are anti-inflammatory. HERBS:

Fresh or dried coriander, dill, rosemary, thyme, oregano, basil, mint and parsley contain ten times more antioxidants than nuts and berries. LEAFY GREEN VEGETABLES: These associatedare a with rich brain source health.of antioxidants MUSHROOMS: Fresh, dried or powdered mushrooms reduce inflammation in the blood vessels of the brain. Brown mushrooms are an excellent source of vitamin B1 , which is linked to a lowered risk of Alzheimer’s. NUTS: These are the best source of healthy unsaturated fats, found by multiple studies to reduce the risk of Alzheimer’s. QUINOA: A nutrient-rich complete protein source which also contains fibre, vitamin E and minerals such as zinc, phosphorus and selenium, which are essential building blocks for brain cells and their supporting structures. SEEDS: These are high in vitamin E and other brain-boosting minerals. SPICES: High in antioxidants and excellent at supporting the brain’s detox systems. Make cinnamon, cloves, marjoram, allspice, saffron, nutmeg and tarragon a regular part of your diet. SWEET POTATOES: These are packed with phytonutrients, fibre, vitamins A and C and minerals. They have anti-inflammatory effects plus the ability to regulate blood sugar. TEA: This contains polyphenols (green tea catechin) which activate toxin-clearing enzymes. TURMERIC: An antioxidant, antiinflammatory powerhouse that has been shown to reduce the betaamyloid plaques which can build up in the brain to cause Alzheimer’s. WHOLEGRAINS: These are packed with fibre, carbohydrates, protein and B vitamins. The starch in wholegrains such as oats, buckwheat, millet, or teff, sorghum and amaranth (available from large health food stores) feeds good bacteria in the gut and provides an excellent source of sustained energy