Food for the Brain: Diet and Recipes to Keep Your Brain Healthy and Improve Focus (Essential Spices and Herbs Book 13): Essential Spices and Herbs, #13

By Joseph Veebe

Do you worry about cognitive and mental decline as you get older? Do you worry about dementia? A healthy brain is a key to a high-quality life, especially when you get older. How can we nourish our brain the same way we nourish our bodies? 

Nature provides for foods that nourish both the body and brain. Most often the focus of the diet is physical nourishment, - muscle building, weight loss, energy, athletic performance, and many others. Similar to foods that help the body, there are many foods that help the brain, improve memory and help slow down the aging process.


While it is normal to have your physical and mental abilities somewhat slow down with age, diseases such as Alzheimer's and Parkinson's accelerate these declines even more. As we age, brain function decline accelerates, and more and more brain cells eventually die over time. 


In a normal brain (one not impacted by Alzheimer's or dementia); your brain may compensate for the loss of nerve cells in many ways:

•As the brain loses some of its nerve cells, it attempts to make connections between remaining nerve cells

•The brain may form totally new nerve cells especially, in cases, where one is learning a new language, a new musical instrument, or something that has not been done before. Learning something new most often results in new brain connections and new nerve cells.

•In addition, some of brain's "unused" or redundant cells come into play as they are now activated 


Besides losing cells, and brain attempting to compensate them, there may be other impacts to the brain due to age such as:

•Blood flow to the brain decreases

•Nerve cells may lose some of the signal receptors for messages coming out of senses such as eyes, ear, skin etc.

•Nerves conduct/transmit signals more slowly. This can cause a slower response, or increased reaction time or slow reflexes

•Short term memory, vocabulary, ability to learn new things are impacted


With regular exercises, strength training, practicing martial arts, and other physical activities can arrest the physical decline. This book's primary focus is on managing the decline in mental and brain function through diet and contains the following:


•Characteristics of foods that help in keeping your brain healthy and young 

Brain healthy foods including meats, fruits, vegetables, spices, herbs and seafood

•Supplements to improve memory, cognition and support brain health 

•Mediterranean diet recipe ideas 

•DASH diet recipe ideas 

•Asian diet recipe ideas

•Brain boosting supplements and recommendations products and dosage 

•References


Food for the brain is an easy read and gives you a number of ideas to keep your brain healthy and is a useful book in your healthy living toolbox.

• Language: English
• Publisher: Essential Health and Wellness
• Release date: Jun 24, 2020
• ISBN: 9781393727705

Joseph Veebe

Joseph Veebe is passionate about a healthy lifestyle. Veebe believes many modern sickness and health conditions are due to unhealthy eating habits and poor lifestyle. His books are a result of his research into healthy living and his experiments in the kitchen where he loves to cook healthy food with fresh ingredients for his family.  Veebe understands that most people do not have enough time in their busy days for elaborate home cooking. So it is essential to simplify the cooking process. His recipes follow an 80-20 rule. 80% of authentic taste and flavor with 20% effort and time compared to elaborate or authentic recipes. All his recipes use fresh ingredients. He avoids processed foods like a plague and believes processed foods have too many harmful chemicals that are not good for long term consumption. Most people do not want to spend too much time in the kitchen to cook up elaborate and prescriptive recipes. Veebe hopes that his recipes will save time & money, help people make healthy choices, and inspire them to experiment while preparing healthy, natural, and delicious food for the family. Almost all of Veebe's recipes use natural ingredients such as superfoods, spices, and herbs that are proven to have many health benefits. Veebe's recipes are meant for everyday cooking. He started writing these books as healthy living notes and recipes to benefit his daughters someday. Veebe hopes others find these books helpful as well. Visit www.essentialhealthandwellness.net for more information.

Book preview

Food for the Brain

Diet and recipes to keep your brain healthy and improve mental focus

Joseph Veebe

Copyright © 2019-20 by Joseph Veebe. All Rights Reserved.

No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, or by any information storage and retrieval system without the prior written permission of the publisher, except in the case of very brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Books in this Series:

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Table of Contents

Table of Contents

Chapter 1.  Introduction

Introduction

Diet

Chapter 2. Brain Healthy Foods

Anti-inflammatory properties

Antioxidant properties

Heart health

Immune system and infections

Brain Food #1: Berries

Brain Food #2: Nuts & Seeds

Brain Food #3: Leafy Greens

Brain Food #4: Tea

Brain Food #5: Coffee

Brain Food #6: Healthful Unrefined Oils – Olive Oil & Coconut Oil

Brain Food #7: Dark Chocolate

Brain Food #8: Avocados

Brain Food #9: Broccoli

Brain Food #10: Eggs

Brain Food #11: Colorful Fruits & Veggies

Brain Food #12: Oily Fish

Brain Food #13: Fermented Foods

Brain Food #14: Spices

Brain Food #15: Herbs

Chapter 3. The Mediterranean Diet

What constitutes a Mediterranean diet?

4 Things to Keep in Mind

Mediterranean Recipe Ideas for the Brain

Scrambled Eggs

Vegetable Omelet

Baked Salmon

Kale Chips

Oven-Baked Salmon

Lamb Chops

Baked Chicken Breast

Chickpeas and broccoli

Tuscan Tuna Salad

Garlic Shrimp

Baked Brussels Sprouts

Mediterranean Diet – Things to Avoid

Chapter 4. DASH Diet

What Constitutes a DASH Diet?

4 Things to Keep in Mind

Why is DASH Diet Good for Your Brain?

Comparing DASH and Mediterranean Diets

DASH Diet Brain Food Ideas.

Easy Vegetable Omelet

Chicken and Rice Soup

Healthy Chicken Salad

Healthy Shrimp and Asparagus Salad

Roasted Salmon with Brain boosting spices and herbs

Chipotle Shrimp

Tuna stuffed Pita Pockets

Chapter 5. Brain-Boosting Drinks Recipe Ideas

Teas

Basic Spice Teas

Teas with Natural Brain Boosting Ingredients

Smoothie Ideas

Very Berry Smoothie

Beetroot and Carrot Smoothie

Green Smoothie with Garlic, Ginger, and Turmeric

Tropical Smoothie

Green Smoothie

Very Berry Smoothie

Avocado and Greek Yogurt Drink

Brain Healthy Broth Ideas

Spicy Vegan Broth

Bone Broths

Chapter 6. Brain Boosting Asian Recipe Ideas

Spinach/Red Chard Stir Fry

Salmon with Green Mango

Broccoli Stir Fry

Coconut Curry Chicken

Kale and Chicken Fry

Chapter 7: Brain Boosting Supplements

Chapter 8: Summary

Disclaimer

Appendix i. Sources And References

Preview of  Other Books in this Series

Essential Spices and Herbs: Turmeric

Preventing Cancer

Preventing Alzheimer’s

All Natural Wellness Drinks

Introduction to Curry

Essential Spices and Herbs: Ginger

Essential Spices and Herbs: Garlic

Essential Spices and Herbs: Cinnamon

Anti-Cancer Curries

Beginners Guide to Cooking with Spices

Easy Indian Instant Pot Cookbook

Fighting the Virus: How to Boost Your Body’s Immune Response and Fight Virus Naturally

Easy Spicy Eggs: All Natural Easy and Spicy Egg Recipes

Food for the Brain

Chapter 1.  Introduction

Introduction

The human body’s capabilities decline as we age. Changes due to age affects all of the body’s organs, cells, and tissues. Aging cells and tissues cause deterioration of the body’s functions – both physical and mental.

As the cells age, they die to make way for new cells or simply die as they are programmed to do so by the body’s genes. In some cases, cells die not due to age, but due to damage caused to them by harmful substances such as chemicals, radiation, sunlight, chemotherapy drugs or by free radicals produced by the cell’s normal operation.

Cell death has many different implications. Loss of muscle tissues, shrinkage of the brain, reduced physical and mental capabilities are most common. Most people, with an active lifestyle, and exercise can slow down the loss of physical capabilities. However, slowing down the decline of the mind and  the brain will take a lot more effort.

While it is normal to have your physical and mental abilities somewhat slow down with age, diseases such as Alzheimer’s, and Parkinson’s impact these declines even more.

With Alzheimer’s, the rate of progressive decline in brain function is slow at the onset, but it gets worse with time and age. Brain function decline accelerates, and more and more brain cells eventually die over time.

In a normal brain (one not impacted by Alzheimer’s or dementia); your brain may compensate for the loss of nerve cells in many ways:

As the brain loses some of its nerve cells, it attempts to make connections between remaining nerve cells

The brain may form totally new nerve cells especially, in cases, where one is learning a new language, a new musical instrument, or something that has not been done. Learning something new most often results in new brain connections and new nerve cells.

Also, some of brain’s unused or redundant cells come into