Foods for a healthy mind

1 - Avocado Avocado Avocados are one of the most nutrient-dense foods out there. They contain fiber, potassium, vitamins A, C, D, E, K and all of the B vitamins. Avocados are also high in monounsaturated and polyunsaturated fats known as omega-3 fatty acids, which can help keep your heart and brain healthy. Eating avocados can reduce your risk of developing Alzheimer's disease. Avocado Toast Recipe ½ ripe avocado 1 slice whole wheat bread ¼ teaspoon kosher salt Pinch freshly ground black pepper Toast the slice of bread in the toaster or in a pan. Scoop the avocado out of its peel and use a fork to mash it on top of the toast. Season with salt and pepper and enjoy. 2 - Nuts Nuts Eating a small handful of nuts each day is a great snack that is high in fiber, protein, unsaturated fat and a slew of vitamins and minerals. Each type of nut offers an array of nutrients. For example, cashews are high in zinc, iron and magnesium, which can aid in the improvement of memory loss and memory related diseases. Walnuts contain significant amounts of alpha-linolenic acid, which is one of the three omega-3 fatty acids that is essentially food for our brain and keeps our brains healthy active and alive from birth and throughout our life. Spicy Cajun Nut Mix Recipe 3 tablespoons coconut oil 3 tablespoon Cajun seasoning 1 lb. bag of raw mixed nuts Heat a large sauté pan or wok to medium heat with oil. Add the spices to the oil and cook for a few minutes just to warm through. Add the mixed nuts and mix well, stirring constantly to coat the nuts well with the seasoning. Remove from the pan when the nuts begin to look and smell toasted. Enjoy warm or room temperature. 3 - Dark Chocolate Dark Chocolate Not just any chocolate will do on this list, and specifically its dark chocolate that has most of the brain health benefits. For starters, the flavonoids in dark chocolate improve blood flow to the brain increasing your attention span, your reaction time, your problem solving skills and your memory. Additionally, eating dark chocolate releases endorphins in our brain reducing stress levels and pain in the body. Chocolate also contains high levels of tryptophan, which is a neurotransmitter of feeling happy. Chocolate-Dipped Blackberries Recipe 6 ounces dark chocolate, chopped 1 pint black berries Chopped walnuts, for garnish (optional) Melt the chopped dark chocolate in the microwave for 30 seconds or until smooth. Dip each black berry halfway into the chocolate then place on a plate. Sprinkle with chopped walnut pieces for extra crunch. Let the chocolate harden on the berries before serving. 4 - Blueberries Blueberries According to a study at Tufts University, blueberries if eaten regularly can help with short-term memory loss. Other studies show that blueberries can also slow the aging process and age related diseases. In the short term, these magic berries can also help to improve your ability to learn and can improve your motor function and skills. Blueberry Pudding Recipe 1 package (6 ounces) blueberries ¼ cup coconut milk 2 teaspoons agave nectar 1 tablespoon apple juice 1/4 cup chia seeds In the bowl of a blender add blueberries, coconut milk, agave nectar, apple juice and chia seeds. Blend mixture until blueberries are well pureed. Refrigerate pudding or serve room temperature. 5 - Salmon Salmon Eating fish that is high in essential fatty acids is one of the best sources of protein and other nutrients for your body and your brain. Since the body does not make essential fatty acids naturally they must be consumed by our diet. Oily fish like salmon, trout, mackerel, and sardines contains the highest amounts of EFAs and DHAs. High levels of DHAs improve memory loss and can reduce the risk of all memory related diseases like dementia and basic brain atrophy due to the natural aging process. Salmon Cucumber Coins Recipe ½ cup non-fat plain Greek yogurt 1 tablespoon capers, chopped 1 tablespoon dried dill 24 slices cucumber 4 oz smoked salmon, cut into 24 pieces In a small bowl, stir together the Greek yogurt, capers and chopped dill. Place 1 teaspoon of yogurt sauce onto each cucumber slice. Top each with a piece of smoked salmon and a small sprig of dill and serve immediately.

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