In this video, I'll uncover the best foods to eat in order to improve your brain health.
Through the choices you make every single day, you're either improving your brain health
or destroying your brain health, and a lot of people really don't know what foods that
they need to eat in order to drastically improve brain function. So, that's why in this video,
what we're going to discover is brain foods for brain health, how to improve brain function
with everyday foods. We're going to talk about the foods that you can easily get, bring into
your home, and eat on a regular basis in order to drastically improve your brain health.
So, stick around to the end.
I'm Dr. Zyrowski and welcome to the channel. If you're new to the channel, it's a pleasure
to have you here. Be sure to subscribe, hit that bell notification, and join our notification
community. That way I can help you excel your health and your life. Let's go ahead and dive
right into this video here.
Now, a couple of things I want to do first is talk about some interesting brain facts.
Look at the brain. Many people just have no understanding of it and most people don't
even consider their brain health on a daily basis. I mean, people are considering things
like their weight, how much muscles on their body, and that kind of thing, but they don't
ever take into consideration what they're doing on a daily basis in order to improve
brain health. Let's talk about a couple of interesting statistics. First of all, your
brain weighs three pounds. It's comprised of 60% fat. Well, that's a whole lot of fat.
That's actually one of the fattiest organs in the body. And it's really interesting because
when we look at this big attack on eating fats, eating healthy fats by much of the major
health organizations out there, how do you think that's going to go for your neurological
health, your brain health, if you cut out all that fat when your brain is comprised
of 60% plus fat? Interesting thing to think about there. There are 100 billion neurons
within the brain. These are basically the nerve cells, the cells within the brain. The
brain uses 20% of the oxygen in blood from the body. So your whole body is using the
other 80%, brain’s using 20% alone. A hundred thousand miles plus of blood vessels within
the brain, which is truly incredible. And what they had found in studies is that size
of your brain doesn't matter if you have a small brain, big brain, it didn't matter in
the studies. You weren't any more intelligent just because you had a bigger brain. So, this
is some of the cool things about brain health that you know is really interesting to think
about.
Some of the things that aren't so cool about brain health is that many, many people are
struggling today. We actually today probably have more neurological issues going on in
society than ever before. 40 million people suffer from anxiety and depression. And I
can tell you when people suffer from anxiety and depression is not something they choose.
It's something that they wake up with and then it's just ruining their day. And in many
cases, it ruins their lives. So, this is a very, very serious thing. 5.5 million people
suffer from Alzheimer's, dementia right now. This is something that is totally alarming.
If you've ever had somebody who has suffered from Alzheimer's, you know how devastating
this is. If you even have it running in your family, it's something you really want to
think about if maybe your grandparents had it or your parents had it. This is something
that's very serious because let me tell you, it's a terrible thing to watch people go through.
And then also one in 59 kids suffer from autism spectrum disorder. Once again, these are brain.
These are brain problems, these are neurological problems. And then 1 billion people, one in
six people worldwide suffer from neurological diseases - whether it's Parkinson's, whether
it's dementia, whether it's autism, whether it's any of these different psychiatric disorders
out there so many people are suffering from, it's a major, major issue and this is actually
one of the reasons that I put a lot of effort as of lately into helping people improve brain
function.
We've come up with a whole bunch of nutritional formulas in order to really boost brain function,
help decrease inflammation. I'll put a link in the description below so you can check
those out as something. I've put an enormous amount of effort and research into. Really
check that out.
Now let's go ahead and talk about some of the foods because like I said, the foods are
something that you want to incorporate in your daily routine.
We could talk about nutritionals and taking the supplements and those types of things,
but the daily foods are going to be something that are highly, highly beneficial if you
want to improve brain health. Smash fish is number one on our list here. We're going to
have eight different foods that we're going to talk about in this list here. Smash fish.
What that stands for is salmon, macro, anchovies, sardine, and herring. Now, why would you want
to use these particular fish? First of all, they're typically lower in mercury, so it's
something that there's going to be less toxicity within them. And this is a whole ‘nother
discussion when you, when we talk about toxicity and brain health, because when we look at
fish, it's typically high in mercury. Mercury has an affinity for storing itself and nervous
system tissue. And when it does that, it causes many, many neurological symptoms such as Mad
Hatter's disease, so we want to make sure that we're not getting that mercury in. And
like I said, if you want to learn more about detox, stick around to the end. I'll give
you some pointers on it. And so, when we look at these fish, they're really great because
they're loaded with Omega 3, loaded with DHA, a lot of good quality fats that have a lot
of benefits for the brain. Let's talk about the benefits. The fats are going to be components
of the brain cell membranes. They're going to help improve the neuronal health. It's
going to protect against depression, which is really powerful. Basically, there's studies
out there that showed like if you took Omega three's DHA, it actually helps decrease your
risk of depression. It helps fight against it. It's also going to help boost memory and
also slows mental decline. Now the boost memory is really interesting because I've had so
many people who say like, they started taking a supplementation of Omega 3s, DHA or people
who just started eating a lot more fish in their diet, and they're like, man, my memory
is so much sharper than it used to be. So, it's always cool where people can actually
see that. And I've been there and you know, if you've heard my story about some of the
brain issues I went through, you're definitely going to see why I'm very passionate about
this topic now.
Next here is eggs. Eggs is something that's very, very important for brain health because
it offers a lot. There's choline, which is incredibly important for brain health. You're
going to have a lot of choline and eggs. You're also going to have vitamins B6, B12, and folate,
which are important as well. This participates in the methylation process in the body, and
basically what was found in the research is that if somebody had decreased amounts of
B6, B12, or folate, they also had an increased risk of things like dementia and Alzheimer's.
Now also loaded with antioxidants, which are very important. Antioxidants are going to
stop the oxidative damage occurring on the brain. And this is important because the brain
being made of fat is very prone to oxidative damage. So, eggs are also going to be high
in fat, lots of good fat, lots of good protein, about 77 calories per egg. And so anyway,
when we look at the eggs, very, very good as far as the overall nutrition goes, what
are some of the benefits it offers you? Better memory, better mental function, decreased
risk of depression, and also decreased risk of memory decline because of these amazing
brain boosting nutrients that it has in it.
Let's talk about coffee. I was recently just talking about coffee on my Instagram. And
it's really interesting because coffee is something that offers some pretty cool benefits
- lots of antioxidants in it, and then the caffeine and it really has a brain stimulating
effect. It improves mental performance, cognitive performance, mental alertness. And so, a lot
of people will utilize coffee in order to get that benefit. One of the things I was
talking about on my Instagram is how I actually will take coffee and I intermittent fast every
day, but I'll take coffee and I'll use it strategically when I have something that's
really going to make me have to focus something that's really going to take a lot of mental
power, brain power. So, I'll utilize coffee strategically in order to get that mental
alertness and cognitive performance during that time. So, maybe if you're a student you
use it during a test or if you're someone who is going into the workplace you use it
for a meeting in order to actually boost mental performance. What are some of the benefits?
Mental alertness, improved mood, decreased risk of dementia, and decreased risk of Parkinson's,
which is really powerful. Lots of good antioxidants in coffee.
Let's talk about chocolate. Now when it comes to chocolate, this isn't something I typically
have to convince people that they should eat. They're like, yes, thank you, and this presentation
was amazing now. So anyway, when we look at chocolate, there's a few things in the nutrition.
First of all, it's loaded with antioxidants. It also has a little caffeine in it, and then
it also has flavonoids. Now, the flavonoids are a specific type of antioxidant that have
a lot of benefits to the brain. Let's talk about what are the benefits. It's going to
enhance learning and memory, it's going to slow down, age related decline, and also it's
a mood booster. Now, when we look at the chocolate in general, one of the things about it is
that we aren't going to run out and grab a Hershey's chocolate bar or something of that
nature. We want to get a good quality chocolate and this is going to be an organic chocolate,
a chocolate that does not have a bunch of sugar in it because sugar is not good for
the brain that actually is a neurodegenerative food there. So, we don't want to have sugar.
So, we want to make sure that we're making good choices when it comes to our chocolate.
Blueberries here. So, blueberry nutrition. So, blueberries are considered one of the
best berries out there when it comes to boosting your overall health because they're one of
the most nutrient dense berries out there. There are loaded with antioxidants, contain
anthocyanins, which are a very specific type of antioxidant that has many brain benefits,
and it also reduces DNA damage. Increasing your blueberry intake is going to be a positive
thing for your entire body, not just your brain. So, what are the benefits? It's going
to reduce oxidative damage because there's a lot of antioxidants within it; benefits
aging neurons. So, as you age, you're going to want to make sure you're adding in those
blueberries to help those neurons supports neuronal communication. So, as you're thinking
is your brain is basically connecting the dots so to speak, it's going to support that
increased plasticity and also anti-inflammatory, which is all incredibly important. When we
look at the brain in general, when we look at how many people are suffering from brain
inflammation, it's devastating, and what I have found is that when you decrease brain
inflammation, you can decrease so many brain disorders. I mean somebody who's fighting
depression, you decrease brain inflammation, all of a sudden they get better. You have
someone who has anxiety, somebody who has all kinds of neurological symptoms, decrease
brain inflammation, support the brain with brain nutrition, and let me tell you, amazing
things start to happen.
Let's talk about cruciferous vegetables. Now you've probably heard about these, these bitter
vegetables that are pretty much good for everything in the body. They're also good for the brain,
so some of the vegetable nutrition here loaded with antioxidants, they're nutrient dense,
they also have lots of phytonutrients in them, and then also reduce the risk of cancer. Let's
talk about some examples. So, cabbage, brussels sprouts, kale, broccoli, radishes, turnips.
It's typically your bitter vegetables. Like I said, they are very, very powerful because
they offer benefits to not only the brain but the entire body. You want to make sure
that you're getting in lots of cruciferous vegetables on a daily basis because of the
amazing benefits that they have, so don't skip on your veggies there.
Let's talk about olive oil now. Now, olive oil is something that most people have in
their house. It's almost, you know, something people are using daily. One of the things
I want to tell you about olive oil is that it's not something that you really want to
cook with because once you actually heat it to a high temperature, it destabilizes it.
So, we want to make sure that we're using olive oil, we're using it raw, we're putting
it on a salad, we're using it as a finishing oil, but we're not heating it to a high temperature
and not turning it rancid. Let's talk about some of the olive oil nutrition. First of
all, olive oil is rich in healthy fats. It has 14% saturated fat, 11% polyunsaturated
fat, and 73% mono unsaturated fat. Now, that mono and saturated fat is going to be the
oleic acid, which has so many different benefits to it - anti-inflammatory, anticancer, the
whole deal and is loaded with antioxidants. Let's talk about some of the benefits it has
to your brain. So it's going to help reduce inflammation. It's going to fight against
Alzheimer's disease, decrease amyloid plaque buildup. Now when we talk about these neurodegenerative
conditions, we're talking about amyloid plaque building up in the brain. It actually can
reduce the amyloid plaque buildup and preventive it, anti-cancer properties, improves learning
capability, and also improves the memory. So, olive oil is really, really great. Like
I said, use it as more of a finishing oil but don't cook with it. I overheard somebody
the other day talking about how it's so healthy to cook with olive oil. You don't want to
cook with it. You actually turn a good healthy oil into a bad fat when you cook it because
a denaturizes the fats in it.
Let's talk about green tea and so green tea is really awesome. I mean lots of benefits.
Here's some of the nutrition behind it loaded with antioxidants, caffeine, polyphenols,
and l-theanine. Now these polyphenols and l-theanine have a really good protect protective
mechanism that helps protect against neurodegeneration. Some of the benefits of green tea are going
to be a little bit like coffee. We're going to get that caffeine benefit. We're going
to get some mental alertness, but it also is going to go in increase gaba. Gaba is a
neurotransmitter that's going to support and relaxation. It's also going to help you fall
asleep at night. Everything. It just helps you relax. Now, when we improve GABA, that's
a good thing because many people are deficient in this, okay? Now also it's not going to
help improve alpha brain waves, which is also going to promote relaxation, which is powerful,
and then like I said, very powerful in the way of neurodegeneration.
So, here's some of the different foods that you can utilize in order to improve brain
function. Like I said, start sprinkling these in throughout your daily routine and without
a doubt you're going to notice that your brain just starts working better. Put in the comments
below which of these foods that you're using and how they help improve your brain. Now,
also be sure to like this video, share it with your friends because like I said, so
many people are suffering from these issues. And then of course, check out this video over
here on brain detoxification. This is important. If you have inflammation in the brain, we
want to make sure that we're detoxing it, reducing that inflammation. Check this video
out.
There's so many people out there who are suffering from neurodegeneration, psychiatric disorders,
and you know the list goes on and on.