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These Are 11 of the Top Foods High in Magnesium
Most people think of magnesium as a calming mineral – and, in fact, it has calming effects which may counter stress, support sleep, and boost mood. But this hard-working mineral does so much more. Critical to more than 300 biochemical reactions in the body, magnesium is needed to make protein, ensure healthy muscle and nerve function, maintain healthy blood sugar levels, and regulate blood pressure. We need magnesium for the development and structure of our bones, DNA and RNA synthesis, and the production of the important antioxidant glutathione. This important mineral plays a key role in nerve impulse conduction, muscle contraction, and ensuring a healthy heart rhythm. Magnesium is needed for the brain to process information and plays a vital role in memory, learning, and mental alertness. And that’s just the highlights…there’s more! It isn’t an overstatement to say that ensuring ample magnesium is essential to health and longevity. Low Magnesium Among Americans Nutritional surveys clearly show that about half of all Americans are low in this important mineral.¹ The standard American diet – low in nutrient-dense whole grains, fresh fruits, and vegetables and high in unhealthy fats, sugars, processed foods, and refined carbohydrates – is a major factor in magnesium deficiency. Here’s the good news: it’s an easy fix. For most people (unless you have a medical condition that disrupts magnesium absorption), consuming a diet filled with magnesium-rich foods can help solve the problem. Even better, if you aim to consume foods high in magnesium every day, you’ll be doing a lot for your overall health too as these foods typically have loads of other nutrients. It’s truly a win-win proposition. 11 of the Best Foods High in Magnesium Here’s a list of some of the foods most abundant in magnesium to get you started. 1. Hemp Seeds You get a lot of magnesium bang for your buck with hulled hemp seeds. Just a handful (1 ounce) delivers almost 200 mg of magnesium – that’s about half your daily requirement of the mineral. In fact, most seeds are good sources of magnesium – especially pumpkin seeds, ground flax seeds, sesame seeds, and chia seeds. Add them to salads, in a smoothie, or sprinkle them on avocado toast. 2. Whole Grains Whole grains such as brown rice, oats, quinoa, amaranth, and buckwheat are great sources of magnesium – and they provide a measure of nutrient-rich, satiating, slow-burning (lots of fiber), nutty flavor to any meal. On the higher end, a half-cup of cooked amaranth or quinoa delivers about 60 mg of magnesium; on the lower end, a half-cup of brown rice provides about 43 mg and cooked oats about 32 mg. 3. Dark Leafy Greens Incorporate greens like spinach and Swiss chard – the most magnesium-rich green leafy vegetables – into your meals to boost your magnesium intake. Steam or sauté a cup of spinach or Swiss chard, or add it to a favorite soup, and you’ll be giving your body a boost of about 150 mg of magnesium! 4. Chocolate Here’s a fun one. Enjoy just a 1-ounce piece of dark chocolate (70-80% cocoa, preferably sweetened with stevia or another natural sugar alternative) and you’ll not only get the sweet satisfaction of the chocolate, but about 65 mg of magnesium too. 5. Beans, Lentils, and Peas (Legumes) Where there’s fiber, there’s often magnesium, and such is the case for beans, lentils, and peas.² Enjoy a cup of soybeans (edamame), and you’ll have met over one-third of your daily magnesium needs. Navy, white, and black beans also are rich sources of magnesium with 120 mg per cup. They make a delicious, three-bean chili! Don’t forget lentils and peas. They’re good sources of magnesium too. 6. Non-Fat Plain Yogurt One cup of non-fat yogurt will supply your body with more than 40 mg of magnesium, as well as beneficial bacteria to support your gut health. Add some magnesium-rich fruit, unsweetened cocoa (or your own healthy sweetener), or whole oats for an added boost! 7. Coconut Milk Surprisingly, one cup of unsweetened coconut milk provides roughly 90 mg of magnesium. There are a number of inventive recipes using unsweetened coconut milk. It’s wonderful in curries, soups, and smoothies. Use it instead of whole milk in warm beverages like hot cocoa or try a coconut milk ice cream. 8. Nuts If you want to boost your magnesium intake, go nuts for nuts! A handful of Brazil nuts will give you a quarter of your daily magnesium requirement. Other nuts high in magnesium include cashews, almonds, pine nuts, walnuts, and pecans. 9. Fruit Loaded with vitamins, minerals, antioxidants, and fiber, it’s no surprise that fruit makes the list of foods rich in magnesium. Dried figs are by far the richest with about 100 mg of magnesium per cup. Other high magnesium fruits include avocado, bananas, guava, kiwi fruit, and papaya. 10. Mackerel Holy mackerel! Six ounces of cooked Atlantic mackerel will give you nearly 40% of your daily magnesium requirements. Other seafood loaded with this mineral include oysters, tuna, Alaskan king crab, sardines, and Atlantic cod. An added bonus, these foods provide your body with brain healthy omega-3 fatty acids! 11. Veggies You really can’t go wrong with eating plenty of vegetables in your quest to add more magnesium to your diet. Artichoke, squash (acorn, butternut), broccoli, and potatoes will all give you a good dose of magnesium. Plus, they’re filled with many other phytonutrients, antioxidants, vitamins, minerals, and fiber. Try these high-magnesium foods today and let us know (below) if you notice a difference. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x 2. Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American Dietetic Association, 109(5), 909-913. https://doi.org/10.1016/j.jada.2009.02.029
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6 of the Best Benefits of Eating Healthy Dark Chocolate
Chocolate is known as the food of lovers, but in ancient civilizations, it was considered the food of the gods! Origins of Dark Chocolate Theobroma cacao, the botanical name given to the cacao tree (from which we derive cacao beans to make cocoa and chocolate), literally translates as “food of the gods” in Latin. Both the Mayan and Aztec civilizations valued and even revered cacao. It was prized for its enlivening, stimulating health effects, and used in rituals and celebrations. Evidence shows that cacao beans were even used as currency. When it comes to the researched benefits of healthy dark chocolate, it appears that the Mayans and Aztecs were ahead of their time. In recent years, studies have found that dark chocolate, when consumed moderately, offers a treasure trove of health benefits for your brain and body. Loaded with polyphenols, antioxidants, minerals, B vitamins and other key compounds, dark chocolate is showing itself to be a remarkable health food that can boost blood flow, cognition, mood, gut health, skin health, and more. Here are some of chocolate’s studied health benefits. 6 Benefits of Eating Healthy Dark Chocolate! 1. Mood Boost Most of us have heard of or experienced chocolate’s mood-enhancing properties firsthand. In a review¹ of eight studies, five of them found that chocolate consumption showed either an improvement in mood state or an attenuation of negative mood in participants. Another study had subjects drink a polyphenol-rich, dark chocolate beverage for 30 days, after which they observed a significant increase in self-rated calmness and contentedness relative to placebo. Scientists are still determining what mechanism might drive elevated mood. It could be due to the pleasant experience of smooth and creamy chocolate in the mouth, or its tryptophan, a precursor to serotonin (the good mood hormone), which may increase serotonin levels in the brain. Or it could be a result of chocolate’s phenethylamine and tyrosine, which are associated with increased levels of the serotonin and dopamine, which can lift mood. Research has also proposed that chocolate’s caffeine and theobromine may be its mood-altering agents. 2. Healthy Blood Flow Dark chocolate’s rich flavanol content helps to boost vasodilation, which allows for increased blood flow to all parts of the body, including the brain. One study that gave adults high-flavanol cocoa for two weeks found blood flow to the brain increased by 8% after one week and 10% after two weeks. Additionally, magnetic resonance imaging studies have shown increased blood flow to the brain’s gray matter three hours after consuming cocoa, as well as other changes to regional blood flow. Of course, greater blood flow to the brain is critical to optimal brain function. Indeed, research has shown improved mental function with daily intake of flavanol-rich cocoa in subjects with and without cognitive impairments. 3. Neuroprotection A small portion of dark chocolate a day may keep cognitive decline and memory issues at bay. Oxidative stress and neuroinflammation play a role in neurodegenerative issues. Hence, dark chocolate’s polyphenols, with their antioxidant and anti-inflammatory properties, may potentially have a neuroprotective effect. Researchers believe that flavonoid-rich foods in the diet may be able to target multiple sites in the brain and protect against neurodegenerative problems. Additionally, chocolate contains caffeine and theobromine, which have separately been studied and shown to have neuroprotective properties. 4. Heart Health As nature would have it, the food synonymous with love is also good for your heart. Research indicates that chocolate’s high polyphenol content may help mitigate several risk factors for heart health issues. Specifically, chocolate’s polyphenol antioxidant action may potentially help to keep oxidized LDL cholesterol (the bad kind) levels in check by combating free radicals. LDL cholesterol oxidizes when it reacts with free radicals, and high levels of oxidized LDL cholesterol is a heart health risk factor. One clinical trial, published in the Journal of Nutrition,² showed that cocoa powder consumption was associated with a significant decrease of LDL cholesterol in male subjects – as well an increase of the good kind of cholesterol for a lower total LDL for subjects who had high cholesterol levels. Another study found that dark chocolate may improve insulin sensitivity and support healthy blood pressure levels in patients with blood sugar and blood pressure issues – two major heart health risk factors. 5. Supports Gut Health Surprisingly, research in recent years shows that chocolate is a prebiotic, helping to feed the good bacteria in your gut. One study showed significant increases of Bifidobacteria and Lactobacilli in subjects who consumed flavanol-rich cocoa for four weeks. These beneficial bacteria help to ferment dark chocolate fiber into short-chain fatty acids that help to fend off harmful microbes and feed the cells lining your gut, promoting gut health. 6. Skin Health Here’s a surprise: consuming cocoa can benefit your skin. In a study where women drank a high-flavanol cocoa drink for 12 weeks, there was greater blood flow to the skin, greater skin density, healthy hydration, and a decrease in skin roughness. Additionally, the cocoa flavanols helped to protect against sun damage. Healthy Dark Chocolate Most chocolate bars are full of unhealthy ingredients like sugar, dairy, and synthetic flavors – virtually canceling out chocolate’s powerful health benefits. Be sure to choose dark chocolate that has a high cocoa content, at least 60% or higher, and is low in sugar. The higher the cocoa content, the greater the health benefits. Brain In Love sugar-free dark chocolate bars are an excellent choice!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Scholey, A., & Owen, L. (2013). Effects of chocolate on cognitive function and mood: A systematic review. Nutrition Reviews, 71(10), 665–681. https://doi.org/10.1111/nure.12065 Wan, Y., Vinson, J. A., Etherton, T. D., Proch, J., Lazarus, S. A., & Kris-Etherton, P. M. (2001). Effects of cocoa powder and dark chocolate on LDL oxidative susceptibility and prostaglandin concentrations in humans. The American Journal of Clinical Nutrition, 74(5), 596–602. https://doi.org/10.1093/ajcn/74.5.596
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Brain In Focus: Here Are the Best Benefits of Lion's Mane Mushroom Chocolate
In a fascinating and much-discussed article that appeared in the December 18, 2004, issue of the British Medical Journal, scientists examined all the research on foods and health to see if they could put together the theoretically ideal meal that, if you ate it every day, would significantly reduce your risk for cardiovascular issues. (11) After doing all the calculations, they came up with a theoretical meal that, eaten daily, would not just reduce cardiovascular risk, but reduce it by a staggering 75 percent (there’s not a pill in the world that can do that). The ingredients of this mythical Polymeal? Wine, fish, nuts, garlic, fruits, vegetables, and… wait for it… chocolate. In fact, they even figured out the risk-reduction contribution of each of the individual foods; the actual percentage of reduction in risk for cardiovascular issues from eating 100 g a day of cocoa-rich chocolate (about which more in a moment) turned out to be a pretty impressive 21 percent. Chocolate is definitely one of life’s greatest pleasures, a near-perfect combination of indulgence and nostalgia. But what if that piece of chocolate could also boost your focus, sharpen your mind, and even support your heart health? Well, it can. And that’s exactly the promise behind BrainMD’s newest innovations—Brain In Focus and the reformulated Brain In Love chocolate bars. These aren’t just desserts; they’re functional snacks that pack serious scientific benefits into every bite. Let’s explore what makes these bars so remarkable, from their cutting-edge ingredients to the research-backed benefits they deliver. Lion’s Mane Benefits: The Nootropics Advantage Brain In Focus dark chocolate bar features Lion’s Mane mushrooms, a powerhouse ingredient that’s been stealing the spotlight in the world of nootropics. For those not familiar with nootropics they are substances that are believed to enhance cognitive function, including memory, focus, creativity, and mental clarity, while also supporting brain health. They are often referred to as “smart drugs” or “brain boosters.” And Lion’s Mane is one of the most researched and the most effective. Like many natural substances, Lion’s Mane has been used for centuries in traditional Asian medicine, but modern science is finally unlocking its potential. Here’s what you need to know about what Lion’s Mane benefits: Cognitive Support: Clinical studies have shown that Lion’s Mane can improve focus, memory, and overall cognitive function. The magic lies in a compound called L-ergothioneine (or L-Ergo), a powerful antioxidant that supports brain health by reducing oxidative stress and promoting neural regeneration. Brain In Focus contains 200 milligrams of Lion’s Mane per serving—a dose that aligns with the amounts used in clinical studies. (6) Quick and Long-Term Benefits of Lion's Mane: Regular consumption of Lion’s Mane has been linked to increased serum levels of L-Ergo in as little as one week, with measurable cognitive improvements seen after just three months. (6) Anti-Aging and Cardiovascular Health: Higher L-Ergo levels are associated with reduced risk of cardiovascular issues and improved overall longevity. So, while your brain reaps the rewards, your heart benefits too. (2) The inclusion of Lion’s Mane mushrooms turns Brain In Focus into more than just a chocolate bar. It’s a delicious way to incorporate lion's mane benefits and nootropics into your daily routine. (2,4) Why Dark Chocolate Is the Perfect Healthy Treat Dark chocolate itself is no stranger to health accolades. (3) I included dark chocolate in my book, The 150 Healthiest Foods on Earth, where I also wrote that “high-quality dark chocolate (60% cocoa or higher) is rich in flavanols, compounds that offer a range of benefits.” (12) Note that both BrainMD chocolate bars are made from premium dark chocolate with 60% cocoa and are considered a superfood! This percentage of cocoa has been shown to offer: Cardiovascular Support: Flavanols improve blood flow, reduce clotting, and support healthy blood pressure by boosting nitric oxide production. (10,7,5) Cognitive Enhancement: Studies have linked dark chocolate consumption to improved memory and reduced risk of severe memory issues. Even a small amount—10 grams a day—can have measurable effects on cognitive performance. (9,4,2) Mood Boosting: Let’s not forget the immediate joy that comes from savoring a piece of dark chocolate. It’s the ultimate mood enhancer. (8) BrainMD’s bars take dark chocolate’s inherent benefits and supercharge them. Both Brain In Focus and Brain In Love are sugar-free, vegan, and sweetened with allulose—a natural sweetener that doesn’t spike blood sugar levels and may even have some additional metabolic benefits. These bars are designed for anyone who wants to indulge without compromise. Dark Chocolate for Heart Health The reformulated Brain In Love dark chocolate bar is a tribute to the well-established link between heart health and emotional well-being. Rich in flavanols, this dark chocolate bar is a delicious way to nurture your cardiovascular system while indulging your senses. While it doesn’t include Lion’s Mane, its high cocoa content (60%, just as I recommended in my book) ensures you’re getting all the antioxidant power you need to support a healthy heart. Cocoa flavanols have gotten a lot of attention in the nutrition world and a big part of the reason is the Kuna Indians. The Kuna live off the coast of Panama and are unusual in that their blood pressure tends to stay pretty much the same throughout their life. Unlike Americans and Europeans, the Kuna do not experience the dangerous rise in blood pressure that accompanies aging and increases the risk for both heart and blood sugar issues. Some researchers—including Normal Hollenberg at Harvard Medical School—think it’s because of cocoa. The Kuna Indians drink about five cups of the stuff every day. One study, published in 2011 in the prestigious British Medical Journal (BMJ), found that the highest levels of chocolate consumption were associated with a 37% reduction in severe cardiovascular issues. (6) The researchers concluded that “levels of chocolate consumption seem to be associated with a substantial reduction in the risk of cardiometabolic disorders.” Functional Snacking for the Win What sets BrainMD’s dark chocolate bars apart from the competition? It’s the fusion of indulgence and purpose. In a market flooded with sugary, nutritionally empty snacks, these bars are a revelation. Here’s why: Sugar-Free and Safe: Sweetened with allulose, they’re safe for those managing blood sugar levels. Vegan and Dairy-Free: Perfect for plant-based eaters. Clinically Dosed: The Lion’s Mane in Brain In Focus isn’t just a sprinkle; it’s a science-backed clinically meaningful dose designed to deliver results. The Science of Smart Indulgence In a world where functional foods are on the rise, BrainMD’s dark chocolate bars are leading the charge. Whether you’re looking to enhance your focus with lion's mane benefits, support your heart, or simply savor a guilt-free treat, these bars deliver on all fronts. They’re more than a snack; they’re a statement—that indulgence and wellness can go hand in hand. So go ahead, treat yourself. Your brain, heart, and taste buds will thank you. Scientific References: Hollenberg, N. K., & Fisher, N. D. (2007). Cocoa to reduce blood pressure. Journal of Hypertension, 25(8), 1745-1750. Mori, T., et al. (2009). Improved cognitive function and neural regeneration with Lion’s Mane. Phytotherapy Research, 23(1), 10-15. Messerli, F. H. (2012). Chocolate consumption and Nobel Prize awards. New England Journal of Medicine, 367(16), 1562-1564. Kennedy, D. O., et al. (2008). Cognitive performance following cocoa flavanol consumption. Psychopharmacology, 202(4), 333-339. Buitrago-Lopez, A., et al. Chocolate consumption and cardiometabolic disorders. BMJ, 343, d4488. Satoh, H., et al. (2017). Serum L-Ergo levels and cognitive function. Clinical Nutrition, 36(5), 1245-1252. Grone M., et al Food Funct. 2023. Aug 14; 14(16): 752-7573 Cocoa flavanols improve peakVO2 and exercise capacity in a randomized double blinded clinical trial in healthy elderly people Baynham, R. et. Al. Cocoa flavanols Improve Vascular Responses to Acute Mental Stress in Young Healthy Adults, Nutrients. 2021 Mar 27; 13(4):1103 Altinok, A. et al Eur J Nutr. 2022 Apr; 61(3): 1665-1678 Acute effects of cocoa flavanols on visual working memory: maintenance and updating Arisi T., et al Effects of Cocoa Consumption on Cardiometabolic Risk Markers: Meta-Analysis of Randomized Controlled Trials 2024 Jun 18; 16(12): 1919 Franco, O., et al BMJ 2004 Dec 18:329(7480) The Polymeal: A more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75% Bowden, J. The 150 Healthiest Foods on Earth, Fair Winds Press, 10th anniversary edition 2016
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Here Are 3 of the Top Foods to Avoid When You’re Stressed
Why is it that when we get stressed we begin to crave exactly the opposite of what is good for us? For many of us that struggle with stress, as soon as we begin to feel those worries creeping up on us, we would do anything to alleviate it. However, when we're stressed, we often aren't thinking very straight, and might make poor food choices that end up hurting us instead of brain-healthy ones that help us reach our goals. Consider the typical comfort foods: things like gooey mac & cheese, creamy potatoes, and decadent ice cream. These foods are what your brain craves most when it’s stressed, and because you feel so anxious you want to do whatever you can to feel better and figure, “Why not? I deserve it; I just want to feel better…” But, if you listen to your stressed-out brain, you may end up feeling worse. These foods, because they are high in carbs send your blood sugar on a roller coaster, are what your stressed-out brain craves. They even increase your cortisol (the stress hormone) levels. This only makes it more difficult to calm your anxious thoughts and can cause you to feel stressed and groggy. Additionally, foods that contain sugar, gluten, and casein from dairy can trigger the pleasure center in your brain. 3 Food Groups to Avoid When You're Feeling Stressed 1. Wheat-Based Products – (bread, tortillas, etc.). They're truly addictive and are difficult for people to wean themselves from – when carbohydrates are processed in your body they're immediately broken down to sugar. Gluten also damages your intestinal lining, which can affect the production absorption of serotonin in your body. 2. Corn – Eating corn or corn-based products will only make you more anxious,¹ as it is high in carbs which will increase your blood sugar, and starch, which can leave you feeling drowsy and lethargic. 3. Sugary Processed Treats – This one is tough. You think maybe if I go get a snack from the vending machine, I’ll feel better and have more energy. You go for the Kit-Kat...you deserve a break, after all. However, not long after your chocolate break, you start feeling jittery and feelings of anxiousness return. Then comes the crash; you become lethargic and are unable to focus. To avoid this unhealthy blood sugar roller coaster, opt for healthier options that will help you feel fuller longer. In addition to avoiding these food groups during times of stress, it’s important to support your body. Stress can drain your energy and important nutrients, help your body replenish those nutrients by putting good in. Everyday Stress Relief Everyday Stress Relief combines five carefully selected ingredients to help you stay calm without feeling drowsy and to support your body’s natural reaction to the stress that is, unfortunately, unavoidable.* Everyday Stress Relief Ingredients Rebuild your inner strength with the help of herbs and nutrients that have been clinically shown to help buffer against occasional stress.* Holy Basil Extract is an adaptogen (an herb that helps the body adapt to stress²) that has long been revered in India and supports a calm mood.* Relora®, a proprietary adaptogenic blend of magnolia and phellodendron, reduces the stress hormone cortisol and improves mood.* Taurine, an amino acid, is required by the adrenal glands – crucial for coping with stress.* Magnesium is a mineral with multiple brain benefits, including greater calm, enhanced mood, improved focus, and better sleep.* L-Theanine is an amino acid clinically shown to promote alpha wave production in the brain.* It provides stress relief quickly, in as little as 45 minutes.* Everyday Stress Relief Benefits Here are some of the top benefits of our stress-reducing supplement Everyday Stress Relief: Calm without the drowsiness* A more positive mood* Sharper mental focus* Healthy adrenal hormone and cortisol levels* Renewed energy levels* Keeping up with a busy schedule can leave you feeling stressed out and exhausted, like you’ve hit the wall. A premier stress-reducing supplement, Everyday Stress Relief harnesses the power of five natural ingredients to soothe your frazzled nerves.* Try Everyday Stress Relief today! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Everyday Stress Relief and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Smith, M. (2024, January 29). How a corn-based diet led to mental illness. Psychology Today. https://www.psychologytoday.com/us/blog/a-short-history-of-mental-health/202401/how-a-corn-based-diet-led-to-mental-illness 2. Lopresti, A. L., Smith, S. J., Metse, A. P., & Drummond, P. D. (2022). A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (Holixer™) on stress, mood, and sleep in adults experiencing stress. Frontiers in Nutrition, 9, 965130. https://doi.org/10.3389/fnut.2022.965130
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How Your Heart & Sexual Health Improve Cognitive Function
Maintaining optimal brain health is essential for a fulfilling life. The brain relies heavily on blood flow to receive nutrients and eliminate toxins. Recent research reveals that it's not our brain cells that age rapidly, but rather the blood vessels supplying them. This insight highlights the critical role of vascular health in preserving cognitive function as we age. In this comprehensive guide, we'll explore strategies to enhance blood flow to the brain and promote overall well-being. The Importance of Blood Flow to Brain Health Blood flow is crucial for delivering oxygen and nutrients to cells while removing waste products. The brain, despite its relatively small size, consumes 20% of the body's blood supply. Hence, maintaining healthy blood circulation is vital not only for cognitive functions but also for overall physical health, including heart and sexual health. The Connection Between Blood Flow and Brain Aging New studies suggest that brain cells do not deteriorate as quickly as previously thought. Instead, the aging of blood vessels that supply the brain affects cognitive function. As these vessels age, they become less efficient at delivering blood, leading to potential brain dysfunction. 6 Strategies to Enhance Blood Flow to the Brain 1. Regular Exercise Engaging in regular physical activity strengthens the cardiovascular system, ensuring efficient blood flow throughout the body, including the brain. Activities like aerobic exercises, strength training, and yoga can significantly enhance vascular health. 2. Healthy Diet Consuming a diet rich in brain-healthy foods can promote better blood flow. Include foods high in antioxidants, omega-3 fatty acids, and essential vitamins and minerals. Examples include leafy greens, fatty fish, berries, nuts, and seeds. 3. Stress Management Chronic stress can constrict blood vessels, reducing blood flow. Practicing stress-relief techniques such as meditation, deep breathing exercises, and mindfulness can help maintain optimal vascular health. 4. Adequate Hydration Staying well-hydrated is essential for maintaining blood volume and flow. Aim to drink at least eight glasses of water daily. 5. Avoiding Harmful Substances Minimize the intake of substances that can damage blood vessels, such as caffeine, nicotine, and recreational drugs. Reducing alcohol consumption can also benefit vascular health. 6. Optimal Sleep Quality sleep is crucial for vascular repair and overall health. Aim for 7-9 hours of uninterrupted sleep per night. Supplements to Support Blood Flow Ginkgo Biloba Extract Derived from the leaves of the Ginkgo biloba tree, this supplement supports healthy cerebral blood flow. It enhances oxygen delivery to the brain, promoting cognitive health. Vinpocetine An alkaloid compound from the pink periwinkle plant, vinpocetine promotes blood vessel dilation. It improves the flexibility of red blood cells, facilitating better blood flow and faster information processing. "Brain & Memory Power Boost is one of the best brain-health supplements available, offering support for a wide range of cognitive functions including focus, memory and mental clarity." – Daniel G. Amen, MD The Role of Vascular Health in Erectile Dysfunction & Brain Function There is a notable correlation between vascular health and erectile dysfunction (ED). As blood flow decreases, the risk of ED increases, which is often accompanied by cognitive decline. Research from the Boston School of Sexual Medicine indicates a significant overlap between ED and brain dysfunction, particularly in aging males. Key Statistics 40% of men aged 40 may experience erectile dysfunction and brain dysfunction. This rate increases dramatically with age, with 70% of men aged 70 experiencing both conditions. Promoting Oxygen Flow to the Brain, Heart & Muscles To ensure healthy brain function, it's essential to focus on vascular health through: Exercise: Regular physical activity improves cardiovascular health, enhancing blood flow to the brain. Diet: Eating a brain-healthy diet rich in antioxidants and omega-3 fatty acids supports vascular health. Hydration: Drinking plenty of water ensures adequate blood volume and flow. Supplements: Brain & Memory Power Boost, containing Ginkgo biloba extract and vinpocetine, can support blood flow and cognitive function. Conclusion Maintaining brain health is intricately linked to the health of our blood vessels. By focusing on strategies to enhance blood flow, such as regular exercise, a healthy diet, stress management, and hydration, we can support cognitive function and overall well-being. Supplements that include Ginkgo biloba extract and vinpocetine offer additional support for maintaining optimal blood flow and brain health. Embracing these practices can help ensure a vibrant and healthy life as we age.
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Here Are 8 of the Best Ways to Detox Your Liver
Avoiding toxins can be a real challenge in modern society. Unfortunately, the liver bears the burden of filtering out many of these toxins. So, how can you detox your liver and protect against the harmful effects of everyday toxins? Let’s look at some powerful tips that can help support the health of your liver. But first, it’s important to ask… What is the Liver? The liver is a vital organ that plays a crucial role in keeping your body healthy. It’s responsible for filtering and removing toxins from the blood, producing hormones and enzymes, and storing vitamins and minerals. The modern lifestyle exposes you to numerous toxins every day. From processed foods to environmental pollution, these toxins can overload your liver’s detoxification capacity. When the liver isn’t functioning properly, a buildup of harmful substances in the body can occur, which can lead to various health issues. 10 Signs That You May Have a Toxic Liver Here are some common complications that may indicate a toxic liver. 1. Fatigue and Low Energy Some common signs of a toxic liver are fatigue and low energy levels. When the liver isn’t functioning correctly, it can’t break down fats as efficiently, which can lead to a low metabolism. The buildup of toxins in the body also can make it difficult for vital nutrients to reach the cells, leaving you sluggish and tired. 2. Digestive Issues Your digestive system relies on bile produced by the liver to break down fats in your food. When there’s an overload of toxins in the liver, it can interfere with proper bile production and result in digestive issues such as bloating, constipation, or diarrhea. 3. Skin Problems One way the body eliminates toxins is through the skin, via sweat glands. A toxic liver can cause skin problems such as acne, eczema, or psoriasis due to an accumulation of waste products trying to exit through the skin. 4. Mood Swings A healthy gut plays a crucial role in regulating mood. About 95% of the feel-good hormone serotonin is produced in your gut lining using amino acids filtered through your liver. When the liver isn’t functioning properly, gut health can be affected, leading to mood swings and irritability. 5. Weight Gain A toxic liver that can’t efficiently metabolize fats can lead to weight gain. This is particularly true of the abdominal area since its fat cells safely store toxins away from vital organs to protect them from harm. 6. Hormonal Imbalances The liver plays a critical role in maintaining hormonal balance by filtering out excess hormones such as estrogen. When the liver is overloaded with toxins, it may not be able to clear these hormones effectively, leading to imbalances and related issues like irregular or painful periods. 7. Allergies and Sensitivities When the liver struggles to remove toxins from the body, it can trigger histamine reactions causing allergies and sensitivities. As a result, you may experience symptoms such as hives, rashes, or other skin irritations. 8. Headaches Poor elimination of waste products by an overworked liver may increase inflammation and cause headaches. 9. Joint Pain and Muscle Aches When your body can’t efficiently filter out toxins caused by lifestyle choices or environmental factors like pollution or pesticides on food, it can lead to inflammation. When the liver fails to clear up this inflammation, it may settle in joints and soft tissues, resulting in pain. 10. Bad Breath Having persistent bad breath (even after frequent brushing or attempts at masking the odor) may be the result of an unhealthy gut. The accumulation of toxins in the liver may release foul-smelling gases through your mouth or other detox pathways like skin pores. Why a Liver Detox is Important Taking good care of the liver is an important way to make sure the body is functioning properly. A liver detox can help optimize liver function by reducing its workload. Here are some of the top benefits of a liver detox: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Clearing Out Toxins – A regular liver detox can help flush out various sources including food additives, pesticides, air pollution, and chemicals in skincare products. Boosting Overall Health – Having an optimally-functioning liver can help support your immune system, enhance digestion and metabolism, regulate cholesterol levels, increase energy, and help balance hormone levels. Improving Skin Health – A liver detox can help reduce inflammation in the body and improve skin health by ridding the body of impurities that can cause acne, eczema, and other skin conditions. Weight Loss – When the liver is overburdened with toxins, its ability to metabolize fat decreases, which can lead to weight gain. A liver detox can help rev up your metabolism and promote weight loss. Preventing Serious Health Issues – By regularly detoxing the liver, you can prevent serious health issues like fatty liver or cardiovascular problems. [/wc_box] As we’ve seen, detoxing your liver is crucial in maintaining overall health and wellness. Now, let’s look at some of the best ways to clean up your liver. Here Are 8 of the Best Ways to Naturally Detox Your Liver 1. Reduce Alcohol Intake One of the first and most important steps in detoxifying your liver is cutting back or eliminating alcohol consumption. Excessive alcohol intake can cause damage to liver cells over time. This damage can disrupt liver function and impair its ability to filter out toxins effectively. 2. Increase Water Intake Drinking plenty of water is another crucial step in detoxifying your liver. Water helps flush out toxins from the body while also keeping you hydrated throughout the day. It also aids in digestion, which indirectly benefits liver function by reducing its workload. 3. Consume Liver-Friendly Foods Incorporating healthy foods into your diet is an effective way to detox the liver. Some liver-friendly foods include leafy greens like spinach and kale, which are high in antioxidants and aid in detoxification. Foods rich in healthy fats, like avocados and olive oil, also may help support liver health. 4. Reduce Sugar and Processed Food Intake Refined sugars and processed foods contain high levels of additives, preservatives, and artificial sweeteners that can be harmful to the liver when consumed in excess. It’s important to limit their consumption since these substances can impede the liver’s detoxification process. 5. Get Regular Exercise Regular exercise is vital for overall health, including proper liver function. Physical activity helps reduce inflammation throughout the body. It also aids in weight management, which is essential as excessive weight gain can lead to fatty liver and other health problems. 6. Try Liver Cleansing Supplements Certain supplements are thought to aid in the detoxification process. Milk thistle is a popular supplement known for its liver-protective properties, while turmeric has anti-inflammatory benefits. 7. Limit Exposure to Environmental Toxins Reducing your exposure to environmental toxins such as pollution, chemicals, and pesticides can help ease the burden on your liver. Some of the best ways to keep clear of these toxins is to use natural cleaning products in your home, opt for organic produce when possible, and avoid unnecessary exposure to harsh chemicals. 8. Get Enough Sleep Quality sleep is crucial for the body to repair itself. During sleep, the body works to detoxify and remove waste products from the body, making it an essential step in maintaining a healthy liver. Optimize Liver Function Detoxing your liver requires a multi-faceted approach that includes maintaining a healthy diet, exercising regularly, and reducing exposure to environmental toxins. By incorporating these steps into your lifestyle, you can promote optimal liver function and overall health. Be sure to consult with a healthcare provider before starting any new supplements or making significant changes to your diet or lifestyle. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Unlocking the Hidden Superpowers of Omega-3s: Why Every Kid Needs a Daily Dose
If you’re searching for ways to give your child’s brain the support it needs for optimal development, look no further than omega-3s. Keep reading to learn how these essential fatty acids can be gamechangers for your little ones! What Are Omega-3s? Omega-3 fatty acids are essential nutrients that play a crucial role in promoting healthy brain function in adults and children. These polyunsaturated fats are necessary for the proper functioning and development of the brain and are believed to have various cognitive benefits. In recent years, there’s been increasing interest in the potential impact of omega-3s on brain health in children. Types of Omega-3s There are three main types of omega-3s: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is considered an essential fatty acid, meaning it isn’t produced by the body and must be obtained through diet or supplements. EPA and DHA can be synthesized from ALA, but it’s often inefficiently utilized in the body. That’s why consuming foods rich in EPA and DHA is recommended. Omega-3s and Brain Development The first few years of life are critical for a child’s brain development; this period is known as the “critical window.” During this time, the brain is rapidly growing and forming connections between neurons, which are essential for learning, memory, and overall cognitive function. Proper nutrition during this period is crucial for supporting healthy brain development. Studies have shown that omega-3s play a significant role in brain health and cognitive development in children. EPA and DHA are found in high concentrations in the brain and may help improve brain function, including better memory, attention span, and problem-solving skills. These fatty acids also have anti-inflammatory properties that may help reduce inflammation in the brain. Here’s a closer look at a few of the numerous benefits of omega-3s for young brains. 7 of the Top Health Benefits of Omega-3s for Kids 1. Enhances Brain Development Omega-3 fatty acids play a vital role in the growth and structure of brain cells in children. DHA is particularly important for early brain development as it accounts for 97% of all omega-3s present in the brain. It helps promote communication between brain cells, facilitating better cognitive functions like thinking, learning, and memory. 2. Improves Cognitive Function Consuming adequate amounts of omega-3s may help improve cognitive function in children by enhancing their problem-solving skills and creativity. These healthy fats may aid in reducing impulsivity and hyperactivity among children with attention issues. Also, regular consumption has been linked to higher reading scores. 3. Supports Healthy Emotional Development Children’s emotional well-being is crucial for their overall development into well-adjusted adults. Intake of omega-3s may help reduce mood problems in children. These healthy fats also may regulate mood swings, emotional outbursts, and stress levels, helping children to be more emotionally stable. 4. Boosts Immune Health Omega-3s can strengthen the immune system by helping to reduce inflammation in the body. In children, a healthy immune system is vital for fighting off illnesses and infections, which can have a significant impact on their physical health and academic performance. 5. Reduces Risk of Behavioral Problems Studies suggest that low levels of omega-3s are associated with increased risk of behavioral disorders such as attention issues and hyperactivity in children. Regular consumption of these essential fatty acids may help reduce the risk and severity of these conditions by supporting healthy brain development. 6. Promotes Healthy Sleep Patterns Quality sleep is crucial for children’s growth and development as it helps the brain rest and recover. Omega-3s may improve sleep quality in children by regulating circadian rhythms (the body’s internal clock). Adequate intake of these healthy fats also may help promote better sleep patterns in children with attention issues. 7. Supports Eye Health DHA, an omega-3 fatty acid found in high amounts in the retina of the eye, is essential for maintaining healthy vision. Consuming adequate amounts of omega-3s may help protect against vision problems in children. Foods Rich in Omega-3s for Kids Since omega-3 fatty acids can’t be produced by the body, incorporating omega-3 rich foods into your child’s diet can significantly contribute to their physical, emotional, and cognitive development. Here are some of the top food sources of omega-3s that parents should consider including in their child’s diet: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Fatty Fish Fatty fish – such as salmon, tuna, mackerel, and sardines – are excellent sources of omega-3s. These fish contain EPA and DHA, which are known for their critical role in brain development and function. Nuts and Seeds Nuts like walnuts, almonds, cashews, pistachios, and seeds like flaxseeds and chia seeds also contain a good amount of omega-3 fatty acids. They’re an easy, on-the-go snack option for children or can be added to salads or homemade granola bars for an extra boost of nutrition. Avocados Avocados taste great and provide high levels of monounsaturated fats along with a decent amount of omega-3s. They’re also a good source of fiber, vitamins, and minerals, making them an excellent addition to your child’s diet. Eggs Eggs contain a decent amount of omega-3s, especially if they come from hens raised on a pasture or fed with omega-3 enriched feed. They’re also a great source of protein and other essential nutrients like choline, which is vital for brain development in children. Plant Oils Some plant oils contain small amounts of omega-3s. These include flaxseed, soybean, and olive oils. Including these oils in your cooking, or as a healthy dressing for salads, can help boost your child’s intake of healthy fats. [/wc_box] BrainMD's Kids' Omega-3 Squeeze Growing bodies and brains require a diverse array of nutrients for optimal growth and development, but busy lives (and picky palates) can make it difficult to keep up with nutrient needs. Despite your best efforts, feeding kids and teens can be tough. With the prevalence of sugary cereals, unhealthy carbs, and nominally nutritious foods, mealtime can feel like a battle. Make it easy on yourself – and them – with BrainMD’s delicious new kids’ liquid omega-3 supplement.* From Toddlers To Teens, Kids Need Omega-3s Omega-3 fatty acids, specifically EPA and DHA, are crucial for children’s growth and development. Low intake of omega-3s may lead to various mental health issues, including attention and behavioral problems. Our new Kids’ Omega-3 Squeeze can help ensure that children get the recommended daily dose of these essential nutrients.* Key Benefits of Kids’ Omega-3 Squeeze: Improves cognition, attention, focus, and behavior* Naturally sweetened with xylitol Creamy taste & texture Emulsified for better absorption* Sourced from wild-caught, sustainably harvested fish* Supports healthy development and cardiovascular health* No fishy aftertaste* With 675 mg of highly bioavailable EPA and DHA per serving in a sugar-free, fresh lemonade flavor kids and teens love, Kids’ Omega-3 Squeeze makes taking your vitamins feel like a treat.* Omega-3s for Kids Omega-3 fatty acids play a vital role in supporting the growth and development of young brains. From enhancing brain function and emotional well-being to boosting immune health and promoting better sleep patterns, these healthy fats offer numerous benefits for your kids. It’s a good idea to make sure your children are getting enough omega-3s through diet and supplements to maximize their potential and promote optimal cognitive functioning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about Kids' Omega-3 Squeeze and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Foods to Lower A1C
Are you tired of worrying about your A1C levels? Are you looking for natural ways to manage your A1C? We’ve got you covered! Below is a list of delicious, natural foods that may help lower your A1C levels. Say goodbye to bland diets and restrictive meal plans, these superfoods are loaded with flavor and can help you maintain optimal blood sugar levels. Let’s take a closer look at what A1C is and how you can better manage it with healthy foods… What is A1C and How Does it Affect Your Health? A1C is a test that measures your average blood sugar level over the past 3 months. The A1C test can be used by doctors to diagnose diabetes and prediabetes. Levels above 6.5% indicate diabetes, and levels between 5.7% and 6.4% indicate prediabetes. A1C levels Even a small reduction in A1C can reduce your risk of developing long-term health problems. What Are the Risks of Having High A1C? There are many risks associated with high A1C levels, and people with blood sugar issues may be at a greater risk of developing serious health conditions. When blood sugar levels are consistently elevated, it can damage blood vessels in the eyes, kidneys, and feet, which can lead to vision loss, kidney failure, and amputations, respectively. High A1C levels also can lead to an increased risk of stroke. What Does an A1C-Lowering Diet Look Like? There are several types of natural foods that may help lower your A1C levels: Fiber-rich foods: Foods high in fiber can help slow down the absorption of sugar into the bloodstream, which can help keep blood sugar levels under control. Good sources of fiber include beans, fruits, and vegetables. Protein-rich foods: Protein helps stabilize blood sugar levels by slowing down the rate at which sugar is absorbed into the bloodstream. Lean meats, fish, and legumes are all excellent sources of protein. Healthy fats: Healthy fats can help improve blood sugar management by providing energy and helping to slow down the absorption of sugar into the bloodstream. Examples of healthy fats are avocados, nuts, seeds, and olive oil. Making small changes to your diet can have a big impact on your A1C levels. To help lower your A1C, be sure to incorporate these healthy foods into your diet. 7 Delicious Natural Foods That Can Help Lower A1C Levels 1. Leafy Greens Dark, leafy greens are packed with nutrients that can help improve your health. They’re loaded with vitamins and minerals, and contain high levels of fiber which can help regulate digestion and elimination. Also, they’re low in carbohydrates, which makes them a great option for people with blood sugar issues. Some of the healthiest leafy greens are: Kale Spinach Swiss chard Collard greens Mustard greens Introducing a variety of leafy greens into your diet may be an important step toward lowering your A1C levels. Also, adding leafy greens to smoothies, juices, salads, soups, and stir-fries is an easy way to boost your nutrient intake. 2. Fatty Fish Salmon, mackerel, herring, and sardines are excellent sources of omega-3 fatty acids, which may help lower A1C levels. These healthy fats may help to lower inflammation and improve insulin sensitivity. 3. Beans and Legumes Beans and legumes, like black beans and lentils, are a great source of fiber and protein. They also can help stabilize blood sugar levels and keep you feeling full longer (satiety). They’re also high in antioxidants and phytochemicals, which can help to protect cells from damage and reduce inflammation. Legumes are an excellent source of protein and essential nutrients, making them a perfect food for those looking to lower their A1C levels. 4. Nuts and Seeds Nuts and seeds are a nutritious snack that can help to regulate blood sugar levels. They’re also a good source of healthy fats, protein, and fiber. Almonds are a good source of magnesium Walnuts are packed with protein and fiber Pumpkin seeds are rich in vitamins, minerals, antioxidants, and fiber Find a variety you like and go nuts! 5. Berries Berries are packed with antioxidants, which may help to lower your A1C levels. Also, compared to processed snacks, berries are low in sugar and calories, making them a healthy way to satisfy your sweet tooth without raising your blood sugar levels. 6. Flaxseed Ground flaxseed is an excellent source of fiber and magnesium. These nutrients can help improve insulin sensitivity and lower A1C levels. 7. Healthy Fats Healthy sources of fat – like avocados, extra virgin olive oil, and coconut oil – are great for reducing inflammation in the body and supporting healthy blood sugar levels. Foods to Lower A1C Lowering your A1C levels doesn’t need to be an arduous task. Making these suggested tweaks to your diet can help improve glycemic control. Not only are these delicious food options low cost and easy-to-find, but they also provide essential nutrients to support your energy, circulation, and much more. So, if you’re looking for all-natural ways to bring down your blood sugar, start incorporating more of these powerhouse foods into your meals today! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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What is Glyphosate and Is It Harmful to My Health?
Did you know you might be consuming a potentially harmful substance with every bite you take? Glyphosate, a commonly used herbicide, has sparked controversy and raised concerns about its presence in our food supply. As this debate continues to gain momentum, it’s crucial to dig deeper and unravel the true extent of glyphosate’s effects on our health. How harmful is glyphosate? Let’s explore the impact this controversial chemical may have on our well-being. From farm to fork, it’s a topic that affects us all, so let’s dig in! What is Glyphosate? Glyphosate, the active ingredient in Roundup, is the most widely used herbicide in the world. Typically used in agriculture and lawn care, it’s effective at killing broadleaf weeds and grasses, however, it’s also been linked to several health concerns. Critics of glyphosate argue that it’s a carcinogen and endocrine disruptor. Glyphosate also has been linked to kidney issues, reproductive problems, and birth defects. Due to the conflicting and inconclusive evidence, it’s still unknown if glyphosate is harmful to human health. However, many health experts believe it’s best to err on the side of caution and avoid exposure to this chemical whenever possible. History of Glyphosate in Our Foods Glyphosate has been a registered pesticide in the U.S. since 1974. Use of this common pesticide has increased exponentially in recent years due to the widespread adoption of genetically engineered crops. While glyphosate is considered safe by many regulatory bodies, growing evidence suggests it may be harmful to human health. Glyphosate has been linked to a number of health problems, including hormone disruption and reproductive problems. In 2015, the International Agency for Research on Cancer (IARC) classified glyphosate as a “probable human carcinogen.” This classification was based on limited evidence from epidemiological studies, which showed an increased risk of non-Hodgkin’s lymphoma in people exposed to glyphosate. Another study found that exposure to glyphosate may increase the risk of premature death. The study showed that people with high levels of glyphosate in their urine had a significantly increased risk of dying from any cause over the next 20 years, compared to those with lower levels of glyphosate in their urine. There’s also evidence linking glyphosate to hormone disruption and reproductive problems. Studies have found that glyphosate may interfere with the endocrine system and disrupts the hormones involved in reproduction and development. Alarmingly, one study found that low doses of Roundup (a formulation of glyphosate) created high incidences of birth defects in frog and chicken embryos. Sources of Glyphosate in Our Foods There are several sources of glyphosate in our food supply. Some of the most common include: Non-organic Soybeans: According to the U.S. Environmental Protection Agency (EPA), glyphosated soybeans are the predominant type of soybean grown in the U.S. The USDA estimates that over 90% of soybean acres were treated with glyphosate between 2006-2012. Corn: Glyphosate is commonly used as a pre-harvest desiccant on corn, meaning it’s sprayed on the crop to dry it out prior to harvest. This practice is controversial, as it increases the risk of glyphosate residue contamination in maize products. Canola: Like soybeans, glyphosated varieties of canola are widely planted in North America. In Canada, over 90% of canola farms use glyphosate herbicides. Fruits and Vegetables: Glyphosate is sometimes used as a pre-harvest desiccating agent on fruits and vegetables such as apples, pears, potatoes, and tomatoes. While this practice isn’t widespread, it does increase the likelihood of residue contamination in these foods. Best Ways to Avoid Glyphosate in Foods Though it may be impossible to completely rid your diet of glyphosate, here are some top tips for how to avoid exposure to these toxins in your foods: Check labels carefully for the presence of glyphosate or other herbicides. Buy organic foods whenever possible. Wash fruits and vegetables thoroughly before eating them. Avoid processed foods and eat whole, unprocessed foods whenever possible. Stay Informed About Glyphosate Glyphosate has become a controversial issue when it comes to our food supply. With its potential health risks and environmental impacts, many are calling for stricter regulations of this chemical and greater transparency from companies who use it in their products. As consumers, we can demand safer alternatives and learn more about how this prevalent herbicide is impacting our environment and our health. By staying informed on these issues, we can make better decisions regarding what we consume and support responsible manufacturers that don’t use glyphosate in their production processes. Hopefully this article has provided some basic information about glyphosate. As research on this pesticide continues, we’ll get a more accurate picture of its potential impact, whether negative or not, on human health. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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6 Brain-Healthy Snacks for Kids On the Go
It’s a simple equation: Busy schedules plus picky young eaters plus a lack of preplanning can equal a disaster when it comes to your kids’ snacking habits. Many parents, weighed down by endless to-dos, don’t prioritize healthy snacks for their children. But when you stock several options that can be easily enjoyed on the go, there’s no excuse for not eating right, even between meals. With childhood obesity, a decrease in physical activity, and the easy availability of ultra-processed foods now affecting our youth, this topic is more important than ever. Stuffing kids with sweets like donuts and pastries, or salty, unsatisfying choices like chips, harms instead of nourishes their health. Here, I’ll share some of my favorite kid-friendly snacks, as well as my top snack-planning tips for busy parents. 6 Healthy Snacks for Kids On the Go Snacking is a healthy part of our eating routine—but only when we make the right choices. A quality snack will fight fatigue and fuel energy so your kids can do their best at school or on homework. It will also keep them from being so hungry that they overeat at meals or reach for junk foods. In general, a mix of protein, healthy fats, and complex carbohydrates (such as raw veggies) are the building blocks of a well-balanced snack. These are best served in the mid-morning, mid-afternoon and/or later afternoon to keep their metabolism going strong throughout the day. Here are some ideas for kid-approved snacks that they can eat even if time is limited: 1. Stay Sharp Pizza Snacks Kids notoriously love pizza. But they can be less than enthusiastic about eating their veggies. The Stay Sharp Pizza Snack is a way to combine both—I call it a gateway to healthy eating. Plus, you can endlessly customize this recipe to fit your needs. For a more traditional take, you could use a gluten-free pizza crust or gluten-free bread as the base, but I like sneaking in veggies by using a halved zucchini or squash as the pizza “crust.” You simply top it with tomato sauce and other heart-healthy ingredients (think dairy-free cheese, lean proteins, and veggies), then bake in the oven. It’s a fun finger food for before a homework session, or to serve when your child’s friends are visiting. 2. Go-Well Trail Mix Trail mix offers that ideal combo I mentioned above: protein, fat, and carbohydrates. Plus, you can make a big batch and grab it on the go, saving your kids from the school vending machine or a drive-thru window. I love my Go-Well Trail Mix specifically for its brain-healthy omega-3 fatty acids and delicious fruit combination (berries and coconut—yum). Simply mix ¼ cup each of raw cashews, raw slivered almonds, raw walnuts, and raw cacao nibs, plus 2 tablespoons each of goji berries, dried mulberries, dried blueberries, and shaved coconut (all unsweetened). You can adjust this recipe to the amount you need and simply separate it into small containers to keep portion size on track. 3. Fruit and Nuts I love this combination because it can be customized in so many ways—and can even mimic a decadent dessert. For example, get all of the comfort of homemade apple pie (without the sugar and simple carbs) by slicing up a half or whole green or red apple, then sprinkling it with cinnamon. Warm it up in the oven at 350 degrees for about 10 minutes, and serve with 1 tablespoon of almond butter for dipping. (Just make sure the apple has cooled if your kids are taking this snack on the go.) If you don’t have an oven handy or time to spare, no problem—grab a small piece of raw fruit and about 10 whole nuts, such as macadamia nuts, or 1 tablespoon of nut butter. I avoid peanut butter—peanuts are in the legume family and high in omega-6 fatty acids—in favor of almond butter and cashew butter. 4. Fun Dips Who doesn’t love a tasty dip to liven up their snacks? One super-portable snack I love consists of a hard-boiled egg, 2 cups of raw veggies, and 2 tablespoons of guacamole, salsa, or hummus for dipping. You can also serve celery sticks or other veggies with 1 to 2 tablespoons of raw almond butter. Dips give kids an interactive eating experience, allowing them to play with their food in a parent-approved way. Chances are, they’ll enjoy their veggies more with a little extra fun on the side. 5. Quick Wraps One of my favorite lunches, which can also be portioned out in a snack size, is the Tasty Turkey Wrap. It’s a great choice for kids on the go, because the healthy fillings are all wrapped up in a tortilla or lettuce leaf, making it a no-mess, no-fuss, handheld option. To prepare, simply make a light salad with mixed baby greens and a little olive oil, lime juice, cilantro, salt and pepper. Put a snack-size portion of turkey breast in a tortilla or lettuce leaf, top with the greens and some avocado and tomato, and fold it up and slice in half. Voilà—this wrap is ready to roll. 6. Protein Bars I love protein bars as a great brain-healthy snack for kids on the go, but you need to be careful with your selection or make them yourself, from scratch. If you’re buying pre-made, go for a bar that is grain-free and gluten-free, and scan the label for sugar counts. My favorite pre-made choice is BrainMD's Brain Boost Protein Bar. If you’re making your own, try my Superfood Protein Bars in The Omni Diet book. They combine healthy ingredients like cacao butter, raw cashews, raw almonds, hemp seeds or flax seeds, yummy spices like cinnamon, a little honey, and other delicious add-ins that blend together beautifully for a snack that’s a grab-and-go no-brainer. How to Encourage Healthy Snacking for Your Kids Here are a few of my best strategies for encouraging healthier habits—and for making your job as a parent easier, too. Be a healthy role model. What habits are you modeling for your kids? Expose your children early and often to healthy ways of eating. Stock the kitchen with whole foods—kids can’t reach for junk-food snacks when they’re not around. And educate them on how food makes them feel, and how it affects the body. Jazz it up! When kids are less than enthusiastic about eating their veggies, boost your snacks’ flavor through the use of herbs and spices. They offer added nutrition and make everything taste better. Get your kids involved. If you want your kids to eat healthier, recruit them in the process. They’ll love topping their own Stay Sharp Pizza Snacks (above) or stirring up the next batch of trail mix. They’ll also be more likely to enjoy the fruits of their labor. Rethink old favorites. Frozen treats, chocolate, and ice cream—off the list forever? Not if you make better choices. Replace ice cream with avocado gelato. Eat frozen bananas instead of ice pops. Add a small piece of 70-percent cocoa dark chocolate to your snack, which contains antioxidants instead of sky-high sugar counts. Dip veggie sticks instead of chips. Plan ahead. When hunger strikes, you want to be prepared. Bring healthy snacks to outings like amusement parks or the movies. Keep healthy foods (like veggies, hummus, nuts, and seeds) in snack-size portions. Do your menu planning, shopping, and food preparation in advance. Parents, it’s time to take back our snack foods. Let’s ditch the salty, sugary, processed choices that are so often associated with between-meal bites and choose foods that truly fuel the brain and body. With just a little preparation and forethought, healthy snacks for kids and parents on the go can be a breeze. Remember, healthy snacking for your kids starts with you.
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4 Amazing Benefits of Elderberry
Call it a superfood, a superfruit, or a super berry – the elderberry indeed possesses something super! There’s a reason this nutrient-packed berry has been the top-selling herbal supplement in mainstream retail outlets for the past two years. Low in sugar, and high in fiber, vitamin C, minerals, and a variety of health-promoting polyphenols with strong antioxidant power, this tart berry has impressive antimicrobial, immune boosting, and anti-inflammatory properties. It has a long history of traditional use for a variety of ailments, and, in recent years, has become an increasingly popular supplement to take for lessening the symptoms and duration of colds and flus – with some evidence suggesting its efficacy. Here’s what you need to know about this remarkable berry. About the Elder The single-most distinguishing health feature of the elderberry is its incredible antioxidant strength – nearly double that of blueberries – which is derived from its high vitamin C and anthocyanin content. Anthocyanins are part of the flavonoid family of polyphenolic antioxidants. They’re the pigments that give elderberries their red and purple colors, and are excellent for your brain and body as they fight off free radicals and keep your cells healthy. The two most common types of elderberry plants are the European elderberry and American elderberry. The beautiful deciduous shrub has big white flowers, which become deep dark purple berries when ripe. The uncooked berries, leaves, bark, and roots of the elderberry contain very small amounts of certain plant chemicals that can cause an upset stomach. Elderberries are best cooked, and with the seeds strained. Elderberry is available in jams, chutneys, and pies, and as a juice or wine. The flowers are often boiled with sugar to make a sweet syrup or infused into tea. There are now inventive elderberry essence beverages and waters available too. When looking to support your health, you’ll find elderberry extract and powder in supplements, lozenges, gummies, syrup, creams, and more. 4 Benefits of Elderberry Syrups & Supplements With its antioxidant and anti-inflammatory power, elderberry offers a host of purported benefits that can help support your health in myriad ways. Here are several of the top researched benefits: May Help Reduce Duration of Colds and Flus While extracts of elderberry have been used traditionally to support upper respiratory health for centuries, it’s only recently that researchers have started to examine it as a remedy for the cold and flu. More than a decade ago, in a lab setting, scientists first took note of elderberry’s antimicrobial properties when they observed it inhibiting the growth of strep bacteria and flu viruses. Today, experts believe that elderberry extract’s antiviral and anti-inflammatory properties help it to potentially shorten the duration of cold and flu symptoms. Interestingly, these symptoms are attributed more to the body’s inflammatory response to the virus than to the virus itself. Several studies appear to confirm this idea. Notably, a double-blind placebo-controlled clinical trial had air travel passengers flying from Australia to an overseas destination take either elderberry extract or a placebo for a 15-day period starting 10 days before travel. The results showed that travelers using elderberry experienced on average a 2-day shorter duration of the cold and fewer cold symptoms than the control group. A 2018 meta-analysis on elderberry supplementation found that it substantially helped to reduce upper respiratory symptoms such as runny nose, nasal congestion, and cough. A more recent 2021 review of five randomized trials also found that elderberry may reduce the duration and severity of colds, and the duration of influenza – but not conclusively. It also noted evidence that elderberry has some effect on inflammatory markers. The review stated that elderberry “may be a safe option” for addressing viral respiratory illness. More studies are needed, but this initial research is promising. May Benefit Your Heart Health The super-rich anthocyanin content of elderberry is excellent for heart health. Considerable research indicates that a flavonoid-rich diet protects against heart health issues. Additionally, animal studies have shown that elderberry promotes healthy blood pressure levels. Research also suggests that elderberry has positive effects on blood sugar levels. Of course, out-of-control blood sugar levels are a major risk factor for heart health issues and vascular problems. Conversely, maintaining a healthy blood sugar level can help support your heart health. May Protect Your Skin The antioxidant and anti-inflammatory power of elderberry extract may benefit your skin. Indeed, research examining its impact found that elderberry may have the potential to ameliorate UVB-induced skin damage and inflammation. You can find skin creams now fortified with extracts of elderberry! May Help to Control Weight The anti-inflammatory power of elderberry’s anthocyanins may help to tame metabolic disturbances present in overweight subjects. An animal study showed that elderberry’s anti-inflammatory effects and positive impact on blood sugar could be helpful in addressing underlying weight issues. Additionally, in an observational human study, subjects that consumed a supplement drink of elderberry for a certain period of time showed that a number of biomarkers improved – including a healthier mean weight, a better blood pressure level, and greater well-being physically and emotionally. More to Come The health benefits of elderberry are still being studied. Traditional uses that have yet to be proven include drinking it as a tea for digestive health or consuming it for its diuretic and laxative effects. It also has been used to ease minor pains such as headaches or toothaches, and some nerve pain. Enjoy the Benefits of Elderberry While it’s great to use elderberry supplements, teas, and lozenges during the cold and flu season, remember it can be enjoyed in other ways. Add elderberry powder to a smoothie or consider baking an elderberry pie – with healthy ingredients of course! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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7 of the Best Healthy Lunch and Snack Ideas for Your Kids
If you’re a parent of school-age kids, you know that finding healthy lunch staples your kids will enjoy is a continual challenge – kind of like finding a reliable babysitter! It takes more effort and possibly more expense to ensure your kids have a healthy lunch each day – and there may be pain points along the way in getting your kids to adapt to healthier ways. But ensuring the brain and body health of your kids is worth it, right? Getting Started To successfully create healthy packed lunches, plan ahead, involve your kids in the process, and make it fun. Invest in bento-style lunchboxes – which are clear, reusable containers with compartments – and let your kids choose their own. Visual appeal is key. Kids love order. Aim for a neat, clean, and organized presentation. Go food shopping for brain healthy whole foods including lots of fruits, veggies, and whole grains, loaded with healthy carbs, antioxidants, polyphenols, vitamins, minerals, and fiber – as well as healthy fat/protein options in the form of nuts, nut butters, low-fat cheeses, yogurt, eggs, fish, and organic, hormone-free, pasture-raised meat, and poultry. Include your kids by taking them to a local farmers’ market, letting them sample and choose the delicious in season fruits and veggies they like most. Unhealthy Lunch Items to Avoid Here are popular lunchbox foods you’ll want to replace with healthier options: Juice Boxes/Pouches – High in sugar Soda – Contain sugar and harsh chemicals. According to a Harvard study, soda also can increase blood sugar issues by 26%. Diet sodas are no better. Fruit Snacks – Loaded with artificial ingredients and lots of sugar. Pre-Packaged Lunch Boxes (i.e., Lunchables) – Contain saturated fats, sodium, and additives. Potato Chips – High in sodium and processed fats. Deli Meats – Contain chemicals like nitrates and added sodium. Yogurt – Often loaded with hidden sugar. White Bread/Crackers/Pretzels – Low nutritive value and can spike blood sugar. Healthy Lunch Ideas for Kids Start by rotating in healthy lunch items and rotating out unhealthy ones. Below you’ll find a 7-day menu of lunch ideas that include an abundance of good sources of protein, fiber, and nutrient-rich fruits and vegetables, beans, and whole grains, as well as healthy fats, and even brain healthy treats such as dark chocolate! Test them out on the weekend at home first, maybe even a few times, to ensure your kids like them. Do meal prep for the upcoming week. Let your kids help wash, chop, or pre-pack some of the items that will stay fresh and last for a few days. Consider cooking more than you need of certain dinners so that you can use the leftovers for lunches. 7 Healthy Lunch and Snack Options for Your Kids! 1. Turkey Roll Ups Using a whole wheat tortilla or coconut wrap, layer all-natural, antibiotic and nitrate-free turkey or fresh leftover roast turkey (if you have the time and inclination to make it), lettuce, avocado or a mozzarella string cheese stick, a little healthy mayo (try an avocado oil-based mayo like Vegenaise), and roll it up. Cut into slices. Red grapes or apple slices (with a squeeze a lemon to keep it looking fresh). Fresh cut celery and carrots sticks. A mix of almonds and cashews with a few raisins or cranberries. 2. Leftover Citrus Roasted Chicken and Brown Rice Bake Citrus Roasted Chicken and brown rice for dinner the night before and use leftovers. It’s delicious cold. Fresh seasonal berries and a dollop of stevia-sweetened Greek yogurt. Cucumber and red or yellow bell pepper slices. Healthy oatmeal cookie made with monk fruit. 3. Bean Burrito Using a whole wheat tortilla, create a healthy burrito with canned organic vegetarian beans (black or pinto), cooked brown rice or quinoa, mild salsa, guacamole, and your child’s favorite veggies. Spinach and corn salad tossed very lightly with a healthy salad dressing. Organic, low-sodium, low-sugar bean chips. Banana and apple skewers (or your child’s favorite in season fruit). 4. Hummus and Pita Layer hummus and sliced cucumber into a whole wheat pita – feel free to cut them into cute shapes. A whole, hard-boiled, peeled, pasture-raised egg with grape tomatoes. Lightly steamed (prepared the evening before) cut green beans. A couple of dark chocolate squares (sweetened with coconut sugar, stevia, or monk fruit) and cashews. 5. Banana Nut Roll Spread your child’s favorite nut or seed butter on a coconut wrap (or whole grain tortilla of your choice) and lay a peeled ripe banana on top. Roll up and slice. Cut pieces of organic mozzarella string cheese and seasonal grapes. Sliced cucumber and carrots. Whole-grain crackers. 6. Healthy Tuna on Romaine Make healthy tuna salad with water-packed tuna, Vegenaise, celery, and any preferred spices to taste. Spoon into romaine lettuce leaves. Roll and fasten with a toothpick. Pear slices (with a squeeze of lemon to preserve color) and almond butter. Sliced zucchini and carrot sticks with a healthy dipping sauce. Healthy, homemade granola clusters. 7. Turkey-Beet Meatballs Over Quinoa Pasta Leftover turkey-beet meatballs over quinoa pasta (make for dinner the night before and save leftovers). Celery sticks and tahini dip. Tangerine sections and stevia-sweetened Greek yogurt. Healthy blueberry-walnut mini muffins. Healthy Is a Way of Life These are just a few ideas to get your motivation and creativity flowing. Remember that healthy lunch and snack options start with you and your commitment to making healthy brains and bodies a priority in your home. Experiment and have fun as you explore new healthy lunch ideas for your kids! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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