Biohacking is all the rage lately. And a ton of biohackers are all about improving
brain health for better memory and performance. Small tweaks to your diet can have HUGE impacts
on how you think and feel. Food truly is the foundation
to good health… AND... BETTER brain health! When it comes to helping your good ol’ noggin
function at its best… you need FAT in your diet. But what type of fat?
How does fat improve brain health? In this video… We’re going to examine
5 of the best healthy-fat foods for brain health and explore HOW these particular
foods support your brain and its function. Before we dive in… make sure to give us a LIKE,
ring that bell for notifications, and subscribe to our channel so that you get
all the latest on improving your brain health. And trust us… you’ll want to stick around! We’re
going to be giving away a FREE gift. So, if you’re into improving your
brain function via the foods you eat… you’ll want to grab those later on in this video.
NOW… let’s reveal the 5 BEST healthy-fat foods for your brain health...
5. Eggs Eggs are a breakfast favorite!
Scramble them, boil them, cook them sunny side up - it’s all good.
A serving of 2 eggs has about 11 grams of fat. In fact… about half of the calories
of eggs come from the FAT in them! About 5 grams of that is saturated fat.
BUT the EGG YOLKS also contain omega-3 fatty acids.
Don’t toss those yolks and opt for just the egg whites!
The omega-3 fatty acids found in the yolk are very beneficial when it comes to memory and cognition.
Omega-3 fatty acids have been studied extensively in relation to brain health.
A scientific paper published in The Journal of Nutrition, Health, and Aging outlined the
importance of these fatty acids in: → neurotransmission
→ mood stability → And more!
This same paper actually stated that… mood disorders are associated with lower
concentrations of omega-3 fatty acids. Researchers further went on to say… that
an omega-3 fatty acid deficiency COULD alter the energy metabolism of the brain.
This means that you could experience things like:
→ Brain fog → Fatigue
→ A decreased ability to concentrate → And more cognitive impairments.
In addition to the fat in eggs… they also contain choline
and the xanthophyll carotenoid lutein… which are highly important for proper brain function...
and to maintain a good cognitive capacity. Eggs are further a great source of:
→ Vitamin B6 → Vitamin B12
→ And folic acid. What’s not to love here?
So, have eggs and toast in the morning… or have an egg sandwich for lunch. Eggs, specifically the
yolks, do the brain and body a TON of good. 4. Avocado
Avocados aren’t just a trendy food to throw on top of toast.
They are loaded with: → Vitamin K
→ Folate → Vitamin C
→ Potassium → Vitamin B5
→ Vitamin B6 → And Vitamin E.
They’ve also got 2 grams of protein and 15 grams of those healthy fats!
Avocados have monounsaturated fats, which help promote good circulation.
This can actually lower blood pressure... which significantly impacts your brain
health - but in a good way! High blood pressure may lead
to issues with your cognitive abilities. Thus, by keeping your blood circulation at a good
level… you’ll lower your blood pressure… and In fact… a 2013 study published in the
Journal of Hypertension examined this phenomenon in over 4000 men and women.
From this study… researchers concluded that monounsaturated fats had the ability to prevent
and control high blood pressure. This is good news when
it comes to your brain health! Experts indicate that high blood pressure affects
your ability to reason, think, and remember. Having high blood pressure in your 40s can
actually indicate a higher risk of cognitive decline later in life.
One study also found that even JUST a 10 millimeters of mercury (mmHG) in
systolic blood pressure can increase your risk of cognitive decline by 9%.
Then… when it comes to high blood pressure… There is also the risk of a heart attack or stroke.
Thus, keeping your blood pressure within a healthy range is of the utmost importance!
And avocados can help in this regard. In a 2020 study… researchers also found that
one avocado a day improve the attention of overweight and obese individuals.
If you’re overweight or obese… you are actually at a higher risk of cognitive decline.
Yet, with 12 weeks of daily meals... researchers noticed that the group that ate
avocados had improved attention capabilities. These researchers speculated that the lutein,
monounsaturated fats, and fiber in the avocado potentially contributed to these effects.
The one hang-up with avocados is that they are high in calories.
We recommend sticking to a quarter or a half of an avocado as a side for your meals.
This will ensure you don’t overdo it on the calorie-front… BUT that you’re also
getting some of those healthy fats in your diet. Enjoy avocado mashed up into guacamole. Or add it
to your wraps. You can even have it alongside some eggs in the morning for the most healthy
fat meal possible! 3. Walnuts
Walnuts are such a POWERFUL food that they even have their own conference.
We aren’t kidding. The scientific community is SO interested
in this nut that they’ve got together annually for the last 50 years at the University of California
to discuss the most recent walnut research. Walnuts have the highest amount of antioxidants
than any other nut… which helps protect your body’s cells - including neurons - from damage.
They are also another EXCELLENT source of omega-3s.
A 1-ounce serving of walnuts contains 2.5 grams of omega-3 fats.
And as we learned earlier in this video… these fats are SUPER important for
maintaining optimal cognitive function. Not only that… but these fats are also
associated with a lower risk of heart disease. A 2020 scientific review published in Nutrients
further elaborated on the cognitive benefits of walnuts.
These researchers concluded that including walnuts in your diet can:
→ reduce the risk of mild cognitive impairment and Alzheimer’s Disease
→ AND even reduce the progression of current mild cognitive impairment and Alzheimer’s Disease.
This review ALSO detailed human clinical trials that demonstrated how walnut consumption led to
improved cognitive performance and memory...when compared to baseline.
And this all comes down to the antioxidants in walnuts… which protect the body from harm and
damage… as well as the incredible healthy fats this nut contains.
Walnuts have also been shown to help improve gut health, improve fertility, and help individuals
maintain a healthy weight. Not a fan of walnuts?
Hazelnuts, brazil nuts, almonds, peanuts, and cashews have similar benefits.
While they aren’t AS good as walnuts… they are a good replacement if you just can’t stand walnuts.
If you do love walnuts… try adding them to salads or grabbing a small handful for snack.
They are one underestimated nut! So, now that we’ve examined 3 of
the best healthy fat foods for brain health… what else can you eat to help your cognition?
You’re about to find out. Here is your free gift! Click the link in the description below to grab
the free book, ‘Brain Food Secrets - The 15 Worst & BEST Foods For Your Brain.’
In this book… you’ll uncover some of the very BEST food to optimize your brain,
improve your mental clarity, and boost your mood. So, go ahead and grab that now by clicking
the link in the description. Now.. let’s get back to our list!
2. Pecans Pecans are a North American nut.
And thanks to their tasty buttery and rich flavor... you’ve probably enjoyed them in a
variety of dishes - from salads to desserts. Pecans are a VERY healthy nut. They contain
lots of vital nutrients, including: * 38% of your daily recommended
amount of copper * 16% of your
daily recommended amount of vitamin B1 * 12% of your daily recommended amount of zinc
* 8% of your daily recommended amount of magnesium * 6% of your daily recommended
amount of phosphorous * And 4% of your daily recommended amount of iron
One ounce of pecans contain about 196 calories, 20 grams of fat,
2.5 grams of protein, and 4 grams of carbs. They ALSO aren’t only great for brain health.
Various scientific research indicates the beneficial effects of pecans when it comes to:
→ Heart health → And blood sugar stabilization
But back to pecans and brain health. How does this nut promote optimal brain function?
The power of pecans lies in their monounsaturated and polyunsaturated fat content.
Monounsaturated fats help prevent mental decline and reduce inflammation.
In one study published in 2011… researchers linked monounsaturated
fats with less of cognitive decline in women. Another study published in the Journal of
nutrition, health, and aging… further showed that individuals who ate about
one-third ounce of nuts each day were 40% less likely to have poor cognition function.
The only downside with nuts comes from their high caloric count.
This means that you should only enjoy a small amount of nuts a day. Eating a whole bag can
quickly add up and lead to unhealthy weight gain. 1. Olive Oil
When we’re talking about olive oil, we’re mostly referring to extra virgin olive oil.
In recent years… researchers have discovered the incredible effects this
type of olive oil can have on the brain. In fact… olive oil has been linked with:
→ improved visual memory → enhanced verbal fluency
→ And a decreased risk of developing dementia, including Alzheimer’s Disease
A 2012 study showed how an addition of olive oil to a rodent’s diet improved performance and
learning capabilities in a series of memory tests. A human study in 2013 published in the Journal of
neurology, neurosurgery, and psychiatry… also demonstrated how olive oil benefits
brain function and health. So, how does olive oil do this?
Some experts attribute these effects to polyphenols.
Polyphenols are an antioxidant compound that helps decrease age-related learning and memory decline.
On top of this… olive oil also has: → the ability to help improve heart
health and prevent strokes → been linked with
maintaining a healthy body weight → And anti-inflammatory properties
Various studies have also examined the protective effects of olive oil against diabetes.
Undeniably… extra virgin olive oil has an array of health benefits… including
helping you think and remember better! The one thing you want to be careful
with here is labels on olive oils. There are many types of olive oils that
might be marked as “extra virgin” ….but are actually diluted with refined oils.
This is why it’s SO important to read the ingredient list of any products you buy.
Once you find the right one… Add olive oil to the next dish
you cook up on your stovetop. Or use it as part of a new salad dressing!
There are so many uses for it and so many great ways to get it in!
So… start adding more of these foods into your diet!
Begin using your brain to its fullest potential.
It’s there. Often, you’ve just got to give it what it needs.
Did you find this video helpful? If you thought YES… go ahead and hit
that like button and subscribe to our channel. That way, you can gain a ton more info about how
you can optimize your brain health and get the most out of your life.
And let us know what your favorite healthy-fat food for brain health is in the comments below.
We love to hear from you! But don’t leave just yet…
you may still need to grab your free gift! The book, ‘Brain Food Secrets - The 15
Worst & BEST Foods For Your Brain,’ will provide you EVEN MORE when it comes to what foods can help
optimize your brain’s health. Click the link in the description
below to grab it now! Thanks for watching.
We hope you have a brain-healthy and brain-happy day!