Skip to content
Wellness Blog
These Are the Best Benefits of Dark Chocolate for Your Brain
"All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz Chocolate lovers rejoice! Studies have shown that dark chocolate is actually good for your brain. Healthy Chocolate? Turns out chocolate, in its natural form, isn’t bad for you. In fact, there are many health benefits to chocolate. For instance, chocolate has been shown to increase blood flow to the brain.¹ Also, dark chocolate contains health-promoting properties that support a positive mood, the ability to think clearly, and a healthy cardiovascular system. 7 Ways Dark Chocolate Can Boost the Brain and Body Benefits of Dark Chocolate Include: 1. Loaded with flavonoids² and other polyphenols, which offer numerous benefits 2. High in fiber 3. A substantial source of B vitamins 4. Filled with a variety of antioxidants 5. Rich in essential minerals including calcium, magnesium, iron, and potassium 6. Beneficial for circulation in the body 7. A good source of N-acylethanolamines, which can stimulate the brain’s built-in cannabinoid receptors to help reduce negative thoughts and feelings Perhaps you were already familiar with some of the benefits of dark chocolate. Now let’s see how much you know about the origins of chocolate and what makes it so special… Fun Facts About Chocolate Chocolate is made from beans in the fruit of the tropical Theobroma cacao The earliest use of chocolate dates back to ancient American civilizations. For centuries, dark chocolate has been honored for its healing and medicinal qualities. Aztecs and Mayans drank a form of chocolate made from natural cacao beans. They believed it provided strength and energy. When Europeans first brought cacao home from the Americas, they used it as an all-purpose tonic to treat dozens of health conditions including sleeplessness. They referred to chocolate as “the food of the gods.” Chocolate contains a wide variety of brain-active substances, including phenylethylamine or PEA, a psycho-active compound that may alert your brain that something fun is about to happen. It acts as a stimulant that makes you feel really good when you eat it, probably by increasing brain dopamine activity. Chocolate also increases serotonin³ (the “don’t worry, be happy” neurotransmitter) activity in your brain. Sadly, not all the facts about chocolate are positive. The Dark Side of Chocolate Most commercial chocolate bars are processed, loaded with artificial chemicals and filled with unhealthy ingredients like sugar, dairy, and synthetic flavors. These ingredients virtually cancel out chocolate’s powerful health benefits. So, while native chocolate (cacao) itself is healthy for you, all the added ingredients are not. Answering the demand for healthy chocolate, BrainMD is happy to offer Brain in Love Chocolate Bars. Brain In Love Chocolate Bars Did you know as you savor a piece of dark chocolate, your brain responds as if you are falling in LOVE? Chocolate contains hundreds of blissful, health-promoting properties that support a positive mood and the ability to think clearly.* Now you can enjoy guilt-free, brain-healthy chocolate with BrainMD's Brain in Love Chocolate Bars!* What's in Brain in Love Chocolate Bars? 60% Dark – 100% Decadent Free of Sugar, Cholesterol, and Gluten + it's Vegan and Non-GMO Low Glycemic and Diabetic Safe Natural Allulose Sweetener Organic Ingredients: Cacao, Sunflower Lecithin, and Vanilla Powder 90 Calories Per Serving 2 Grams of Dietary Fiber Per Serving Who Can Benefit from Brain in Love Chocolate Bars? Brain in Love Chocolate is for individuals seeking a guilt-free indulgence that supports brain health.* This sugar-free snack may appeal to health-conscious consumers, chocolate lovers, and those looking for a treat that aligns with their wellness goals. It’s perfect for those who enjoy dark chocolate and want a daily dose of antioxidants and flavanols to promote a healthy brain.* What Others Are Saying How Sweet It Is! “To get great brain nutrients in such a delicious treat! Pure heaven!” -Brenda Delicious, Very Satisfying! “I love this product. It is just the right size. At the end of my often very long hard days, it hits the spot for brain satisfaction.” -Linda Dark chocolate is loaded with antioxidants and can help improve blood flow to the brain, which is crucial for boosting focus, memory, and overall brain function." -Daniel G. Amen, MD Brain Healthy Dark Chocolate Promoting focus, memory, and overall brain health, Brain in Love Chocolate Bars are the perfect guilt-free treat.* They're rich in decadence and made with love. Try Brain in Love Chocolate Bars 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 Brain in Love Chocolate Bars 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. Nehlig, A. (2013). The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. British Journal of Clinical Pharmacology, 75(3), 716–727. https://doi.org/10.1111/j.1365-2125.2012.04378.x 2. Francis, S. T., Head, K., Morris, P. G., & Macdonald, I. A. (2006). The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people. Journal of Cardiovascular Pharmacology, 47(Suppl 2), S215–S220. https://doi.org/10.1097/00005344-200606001-00018 3. Garbarino, S., Garbarino, E., & Lanteri, P. (2022). Cyrcadian rhythm, mood, and temporal patterns of eating chocolate: A scoping review of physiology, findings, and future directions. Nutrients, 14(15), 3113. https://doi.org/10.3390/nu14153113
Learn more
7 of the Best, Great-tasting Foods that Improve Your Mood
Have you ever considered how diet plays a role in your mood? Perhaps when you’re feeling down, sweets cheer you up or salty foods lift your spirits. However, consuming these foods in excess can negatively impact your health. There are several foods that not only taste great when prepared properly, but will support mental health, mood, and brain health as well. How Diet Affects Your Mood You may notice your mood shifts when you’re hungry, but what you eat affects you in more ways than this. Research shows that a healthy diet high in key nutrients, such as magnesium, can help support a sense of calm. A 2016 study found that magnesium is essential in many of the body’s processes, especially those involved in producing the messengers that travel between the brain and body and control mood. So, getting enough magnesium promotes the creation and maintenance of these messengers which should result in more happy chemicals in the brain. Gut issues can contribute to low mood, irritability, and nervousness. Although much of the research about the gut-brain connection is new, it has changed how we view the brain and its relationship to diet. A healthy gut microbiome (the home of your friendly gut bacteria) enables your body to create adequate amounts of the right neurotransmitters that directly affect your mood, such as serotonin. The health of your intestines is largely influenced by the foods you eat, particularly those that are high in fiber. Fiber helps the healthy bacteria in your gut increase in number. It’s important to have more “good bacteria” than “bad bacteria” in your gut for optimal health. So, what are the best ways to support your mood through nutrition? Some of the key contributors to eating well for a healthy mood are keeping balanced blood sugars, eating healthy fats for hormone balance, and focusing on foods that incorporate magnesium and other vital nutrients. It’s important to realize that none of these are quick fixes. An overall balanced diet and lifestyle will yield the best long-term results. These foods won’t immediately make you feel better, but over time they certainly can help. Let’s dive into the best foods for promoting a healthy mind! 7 of the Best, Great-tasting Mood-Boosting Foods Kefir Kefir is fermented milk that’s full of healthy bacteria called probiotics. While it’s often debated among scientists as to the effectiveness of taking probiotics, fermented foods have been understood by many cultures throughout history to have beneficial effects. Kefir, with its sour taste, creamy mouthfeel, and an ever-increasing variety of flavors available at your local supermarket, is a great option for promoting gut health. It also has protein, B vitamins, and calcium! Tempeh Speaking of fermented foods, tempeh is increasing in popularity because it is plant-based and high in protein. Plus, it offers benefits to your gut due to its high fiber content. If that isn’t enough to win you over, it has healthy gut bacteria since it’s fermented. Tempeh is made by fermenting cooked soybeans. It can be prepared in a variety of ways and tends to take on whatever flavorings it’s seasoned with, making it versatile as well. Protein is digested more slowly than carbohydrates. Since carbohydrates increase your blood sugar levels, pairing carbs with protein is a great way to prevent a drastic spike in blood sugar. Rapid increases in blood sugar are often followed by rapid decreases, which can lead to irritability. Keeping your blood sugar stable will likely keep you even-keeled. Spinach and Kale Leafy greens make it onto nearly every list of healthy foods. That’s because they offer so many benefits. Spinach and kale are high in fiber, so they’re great for keeping you regular and supporting healthy digestion, two key components of gut health. Also, they offer vitamins and minerals that can help the gut create neurotransmitters that can help support a healthy mood. Avocados Foods high in healthy fats are key to maintaining healthy blood sugar, which prevents irritability. They also help the absorption of fat-soluble vitamins, which are needed for balanced hormones that help our bodies manage stress and stabilize our mood. Avocados are one of the healthiest fats around, and they’re a versatile food, too. They can be added to smoothies, salads, dips, and more. They also have a good amount of fiber, as well as vitamins and minerals. Salmon Along with avocados, salmon is high in healthy fats and protein. Salmon is high in omega-3 fatty acids, which can help keep you full longer and keep your blood sugar balanced. Aiming for 2-3 servings of fatty fish (like salmon) per week is a good rule of thumb for supporting your mood and overall health. Chia Seeds A small and versatile contender on our list, chia seeds offer protein, fiber, and omega-3 fatty acids. They’re easy to incorporate into smoothies, yogurt, or healthy baked goods. Another way to work them into your diet is to look for items at the grocery store, like snack bars, that have chia seeds in them. Just keep an eye on the added sugar content, and you’ll have a convenient and healthy snack that supports your mood! Chocolate Last, but certainly not least, is chocolate! A 2013 study examined the protective effects compounds in chocolate called flavanols may have on the brain. The researchers wanted to determine if these flavanols had any positive effect on mental performance. What they concluded was that there was a positive association between chocolate and good mood, but they clarified that this could be because eating sweet foods releases endorphins that make us feel good, rather than chocolate having a unique mood-boosting effect. Interestingly, chocolate was shown to have positive effects on overall brain health. It’s important to keep in mind, though, that dark chocolate with little added sugar is going to be better for you than a chocolate-coated candy bar that’s primarily sugar and has very little cocoa flavanols. Mood-Supporting Lifestyle Nutrition plays a major role in every area of life, and mood is no exception. A balanced diet rich in plant-based foods like leafy greens and fermented foods can help encourage a healthy gut microbiome, which in turn aids the body in producing key mood-supporting neurotransmitters. Keep in mind, no mood-supporting lifestyle would be complete without including regular exercise. It’s recommended that adults get at least 30 minutes of physical activity each day. Whether it’s a walk around the neighborhood or local park, or weightlifting at the gym, or a fitness class with a friend, making time for regular physical activity will undoubtedly lift your mood and help relieve stress as well. 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.
Learn more
Here's How to Make Healthy & Hearty Soups (Recipes Included!)
A homemade soup’s simmering spices can fill your home with comforting aromas. A soup’s natural heartiness also can fill your body with warmth and nourishment. Soup is good for the mind, body, and spirit. It also can provide an incredibly healthy meal. Research has shown that soup eaters may get high intakes of fiber, vitamin A, magnesium, iron, and potassium. They also may get more vegetables (especially dark greens and legumes) than those who don’t eat soup. Let’s learn more about the brain-healthy, nutrient-rich vegetables, legumes, meats, fats, and grains, as well as health-promoting herbs, that you can use to make healthy soups! Here are some tips on how to make healthy soups at home: How to Make Healthy Soups at Home Healthy Base When making a brain-healthy soup, it’s a good idea to bypass recipes that call for heavy cream, milk, cheese, and butter (or, if you must, use them sparingly). Instead, choose clean and healthy, plant-based milks (coconut, soy, almond, etc.) and oils such as organic virgin olive oil, avocado, or coconut oil. These plant-based milks and fats offer brain-benefitting nutrients. For example, consuming olive oil has natural anti-inflammatory benefits and have been shown to help improve memory. Don’t use bouillon cubes, which are loaded with MSG. Also, don’t use high-sodium beef or chicken stock. Instead, try an organic tomato base, vegetable broth, or low-sodium beef or chicken stock. A tomato base is a great choice because lycopene, a powerful antioxidant found in tomatoes, is believed to have neuroprotective properties. Go Green Whatever soup you choose, add a nutritional boost of dark leafy greens and vegetables (spinach, kale, broccoli, cabbage) to it. These veggies have high vitamin and mineral content, plus antioxidants. They’re good sources of nitrates too, which, when consumed, help to relax blood vessels and allow for greater blood flow. Asparagus is a go-to soup veggie for a reason. One of the richest vegetable sources of folate, asparagus provides great brain nutrition. Studies show that people with lower levels of folate are more likely to experience low mood and may have cognitive decline. The truth is, most vegetables make great, nutrition-packed additions to soup. Experiment and discover which veggies you like best! Choose Lean Many people enjoy a hearty chicken soup, cioppino, or beef barley soup. High protein and nutrient-rich poultry, meat, and fish are true fuel for the brain, as your brain needs a steady supply of protein. Specifically, lean protein – chicken, turkey, beef, fish, and lamb – provides essential amino acids, which are precursors for neurotransmitters (such as dopamine and serotonin) that play an important role in mental health. Be sure to choose hormone-free, antibiotic-free, free-range, and grass-fed animal proteins. Add Beans Beans (also called legumes and pulses) are perfect for soup, and provide ideal nutrition for your brain. Interestingly, the word “pulse” stems from the Latin word puls, meaning seeds that can be made into a thick soup. Legumes are naturally low in fat and cholesterol, as well as high in fiber and protein and are good sources of iron, magnesium, and folate – essential vitamins and minerals needed for a number of bodily functions. They’re also associated with increased blood flow throughout the body, which is excellent for optimal brain function. Perhaps that’s why The Dietary Guidelines for Americans recommends adults consume 3 cups of beans per week (about a ½ cup serving a day). Lentils and split peas are delicious soup staples. Other popular beans for soup include pinto, kidney, mung, fava, cannellini, adzuki, black-eyed peas, and black beans. Again, mix and match and have fun creating a variety of bean soups. Hearty Grains Whole grains (wild/brown rice, barley, quinoa, buckwheat, millet, amaranth) and complex carbohydrates (sweet potatoes) are highly nutritious, satiating ingredients. They provide wonderful texture and heartiness to soups. By adding whole grains, you’ll be giving your soup a dose of fiber, B vitamins, vitamin E, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. They deliver steady energy to the body. Sweet potatoes offer quick energy and are packed with nutrients. Sweet potatoes can give you a dose of vitamin A as well as anthocyanins, which may help improve brain function and offer neuroprotective effects. Nice Spice Fresh herbs and spices add a powerful health boost, as well as unique flavor, that can bring your soup’s ingredients together. Cayenne pepper (and most peppers) increase blood flow, as does garlic, which is great for brain function. There are a host of spices with anti-inflammatory benefits that are associated with improved memory including curcumin, mint, ginger, sage, rosemary, and thyme. Basil, oregano, and parsley are loaded with brain-healthy polyphenols. Cilantro appears to have neuroprotective properties as well. These herbs add wonderful flavor when chopped fresh and sprinkled on top of a piping hot soup. So, spice it up! Super Healthy Soup Recipes to Try Today Below, you’ll find two delicious, brain-healthy soup recipes to get you started. Consider making a big pot of goodness on the weekends to enjoy throughout the week, or to freeze for a quick, healthy meal at another time. Bon appétit! Brain-Healthy Black Bean Soup Ingredients 2 tbsp extra virgin olive oil 2 medium yellow onions, roughly chopped 4 large garlic cloves, crushed and peeled 2 carrots, peeled and roughly chopped 2 (15-ounce) cans black beans, drained and rinsed 4 cups low-sodium chicken broth (or vegetable broth for vegetarian option) 3/4 tsp oregano 1 tsp ground coriander 1-3/4 tsp ground cumin 1/8 tsp cayenne pepper Scant 1/2 tsp salt 1 tbsp fresh lime juice 1/3 cup sour cream (or soy-based sour cream alternative) Handful chopped fresh cilantro Directions Heat the olive oil over medium heat in a large soup pan. Add onions, garlic cloves, and carrots and cook until onions are soft and translucent (about 7-8 minutes). Do not brown. Add black beans, chicken broth, oregano, coriander, cumin, cayenne pepper, and salt and bring to a boil. Reduce heat, cover, and simmer gently for around 15 min. Purée soup using a hand-held immersion blender until very smooth and creamy. (Alternatively, you can use a standard blender to purée the soup in batches.) Stir in lime juice and season with salt and pepper to taste. Ladle the soup into bowls and top each bowl with a dollop of sour cream and freshly chopped cilantro. Vegan Asparagus Soup Ingredients 2 tbsp virgin olive oil, or virgin coconut oil 1 medium onion, diced 4 cloves garlic, roughly chopped ½ cup old fashioned rolled oats 2 bunches of asparagus, about 2 pounds, woody ends trimmed, and stalks cut into 1-inch pieces 2 cups chicken or vegetable stock 2 cups water 1 large piece of lemon peel, about 2 inches 2 tsp sea salt Freshly ground black pepper to taste Directions In a medium saucepan, heat the olive oil. Add the onion and sauté over medium heat until tender, about 7-8 min. Add the garlic and cook for 2 more min, stirring frequently. Add the remaining ingredients to pot. Bring soup to boil and lower to a simmer. Cover pot and cook 10-15 min until asparagus is very tender. Turn off heat and remove the lemon peel. Purée the soup until smooth, either directly in the pot with an immersion blender or in batches in a blender (keep the lid open a crack.) Garnish with steamed asparagus tips and/or chopped chives. 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.
Learn more
10 Ways to Make Your Meal Prep Brain Healthy
These days, with hectic schedules jam-packed with school projects, work presentations, meetings, errands, sporting events, concerts, and other social functions, who has time to think about meals? Fortunately, there’s a super helpful way to relieve the stress that can come from buying and making food every day. Learning the essentials of meal prepping is a great way to save time and money…and eat healthily. To streamline your mealtime, here are 10 simple ways to plan out and create a series of savory and healthy meals... 10 Easy and Healthy Meal Prep Tip 1. Make a Plan As Benjamin Franklin once said, “If you fail to plan, you are planning to fail!” Before heading out to the store to purchase a week’s worth of groceries, take stock of what you already have on hand. Make an inventory of what’s in your refrigerator, freezer, pantry and spice rack. In the long run, you’ll save time and money if you have a solid plan in place for everything you need to buy for your weekly meal prep. It might surprise you just how much easier it is to make healthy meals when you plan ahead. 2. The Power of Protein Be sure to include protein with every meal. Protein helps maintain healthy blood sugar levels, decrease cravings, and power your metabolism more than high-carb, sugar-filled foods. Nuts, seeds, legumes, grains, and vegetables all contain some of the 20 essential amino acids you need. Fish, poultry, and most meats contain all of them. Shop for animal protein that is free-range, grass-fed, and free of hormones and antibiotics. For fish, seek out sustainably harvested and mercury-free sources. Though more expensive than industrial, farm-raised animal protein, quality fish and other meats are a good investment in your health. 3. Smart Shopping Pick one day a week to go food shopping. Fill your cart with vegetables and other nutrient-rich foods to help fuel your body and keep your brain active and healthy. Avoid processed, boxed foods as much as possible. Never shop without a grocery list as this can create the need to make multiple trips to the store if you forget important items. Try to purchase everything you need for meal prep in just one shopping trip each week. 4. Eat from the Rainbow In addition to leafy green vegetables like spinach, kale, and collard greens, different colored vegetables, such as bell peppers, squash, broccoli, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and flavonoids that are excellent antioxidants. Plant foods (phytonutrients) also can help balance healthy inflammatory response and lessen your chances of brain, heart, blood pressure, blood sugar, joint, or gastrointestinal problems. 5. Prepare Together If possible, try tackling your “to do” list with others. Spending time with friends and family while you share tasks, like shopping, cooking, and cleaning can be an enjoyable time of bonding. Plus, the more helping hands you have, the quicker the meal prep process should go. You don’t have to do it all by yourself, so don’t be afraid to enlist some help. 6. “Smart” Carbohydrates So-called “smart” carbohydrates are essential to life because they’re loaded with nutrients, help keep your blood sugar in healthy balance, and decrease cravings. Most vegetables, legumes, and low glycemic fruits (apples, pears, and berries) are smart carbs. When shopping for fruits, only purchase those that have the lowest sugar content and the lowest glycemic (unlikely to raise blood sugar) indexes. 7. Schedule a Time Set aside one day each week to prepare meals that are balanced and healthy. Having a set time hardwired into everyone’s schedule will help make meal prep a priority while giving your handy helpers something to look forward to. If something comes up and you need to change your meal prep day, that’s okay. Try to reestablish a consistent day as soon as your schedule allows. 8. Healthy Fats The body needs fats to build cell structure. The most healthy fats tend to come from foods that contain omega-3 fatty acids, which are found in chia seeds, ground flaxseeds, walnuts, avocados, and sweet potatoes. Though the body can convert some of these into small amounts of EPA and DHA, cold-water fish (salmon, tuna, mackerel, sardines, anchovies, and cod) are good sources of actual, preformed EPA and DHA. Avoid farmed salmon and try to get cold-water fish from Alaska or close to the Antarctic, where the ocean waters are the least contaminated. 9. Antioxidant-Rich Berries The brain is vulnerable to attack by free radicals – highly reactive molecules that burn away antioxidants. Berries are one of the most concentrated sources of antioxidants in the plant kingdom. The antioxidants in blueberries help protect the brain against oxidative stress (including from toxic pollutants), support learning capability and motor skills and have shown promise for memory in clinical trials. Other berries, including strawberries, blackberries, and raspberries, as well as goji, mangosteen, and noni, provide differing classes of antioxidants. The greater the variety of berries you eat, the broader the antioxidant protection you’ll have. 10. Quality Storage Containers After you’ve prepared several delicious and nutritious meals, make sure you have adequate means to preserve the food. Storage containers are one of the most important parts of meal prep. If you don’t already own quality storage containers, now is the time to invest in some. Select containers that are specifically designed to hold healthy portions and make sure they’re dishwasher and microwave safe. Whether glass or plastic, purchase durable containers that will last for several years. If you intend to freeze foods, make sure the containers have tight seals to prevent freezer burn. Following these 10 meal prep tips can help relieve the stress and tedium of making piecemeal meals and free up more time for you to do the things you love. You can find many delicious, brain-healthy recipes in The Brain Warrior’s Way Cookbook. 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.
Learn more