Blinkist Summary Book

2021-10-15 06:39:56 Brain Food
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r organic dark chocolate or a bowl of air-popped popcorn.
You could also make the author’s Soothing Cacao Smoothie for Two. For this you have to combine 1 tablespoon raw unsweetened cacao powder 1 tablespoon almond meal 1 tablespoon chia seeds 1 teaspoon goji berries 1 tablespoon organic aloe vera juice ¼ cup chocolate protein powder 1 cup coconut water and 1 cup full-fat coconut milk in a blender and mix for one minute on high. Enjoy!
Vitamins protect your brain and boost cognitive performance.
Vitamins. We all know they’re good for us but what do they actually do for your brain?
To start vitamins E and C protect your brain cells and tissues from toxins free radicals and pollution. Meanwhile vitamin B6 is integral to the production of neurotransmitters. What’s more there’s evidence that over 25 percent of dementia and stroke cases could be completely prevented by eating more foods rich in vitamin B.
The key message? Vitamins protect your brain and boost cognitive performance Open / Comment

2021-10-15 06:39:56 Brain Food
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as are pure maple syrup and honey.
The key message in this blink is: Glucose keeps the brain running.
Maybe you’ve experienced the “the candy bar effect ” when your blood sugar levels jump and then come crashing down. Have you ever noticed how you feel afterward? Do “tired” or “weak” come to mind?
Consuming a lot of sugar especially refined white sugar results in high blood sugar levels – which can cause inflammation type 2 diabetes and metabolic disorders. All of these conditions raise your risk of dementia.
Reduce your intake of bad sugars found in sodas fruit juices candy and white-flour goods like cakes pasta and pizza. Instead focus on complex carbs and starches like sweet potatoes – be sure to eat the skin too – berries grapefruit pumpkin carrots lentils chickpeas and whole grains.
If you have a sweet tooth load up on fiber which prevents blood sugar spikes because it’s harder for your body to break down. For a treat without the sugar rush try a square of 70 percent or highe Open / Comment

2021-10-15 06:39:55 Brain Food
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our childhood cup of warm milk with honey before bed – to catch some quality z’s.
Glucose keeps the brain running.
When it comes to dieting carbohydrates can be controversial – the terms “good” and “bad” are thrown around seemingly willy-nilly. But for your brain it’s simple: what makes or breaks a carb is its specific supply of a sugar called glucose.
Your body can use both fat and sugar for energy but your brain relies totally on glucose. Through the process of metabolism carbohydrate-rich foods are ultimately broken down into glucose which is quickly absorbed into your bloodstream. Glucose then crosses the blood-brain barrier to feed the billions of cells in your brain.
An adult brain needs about 62 grams of glucose over 24 hours to stay healthy and active. Red beets onions turnips and rutabaga are the best natural sources of glucose. One red beet alone contains about a third of all the glucose you need for the day. Fruits like kiwi grapes and dates are also high in glucose Open / Comment

2021-10-15 06:39:55 Brain Food
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seeds contain over 200 mg of the tryptophan your brain needs to make serotonin. Research has shown that eating carbohydrates with tryptophan-rich foods helps increase its absorption which increases serotonin production which promotes sleep.
Plant-based foods like raw cacao oats spirulina and pumpkin seeds are among the richest natural sources of tryptophan. Animal products like full-fat goat’s milk and yogurt or fish like tuna or salmon are also fantastic.
One of the author’s go-tos is her Basic Wild Alaskan Salmon for Four. To prepare this dish you’ll need to rinse a 1 pound fillet and cut into 4 pieces. Heat a skillet over low heat place the fillets skin side down and add ¼ cup filtered water. Cover and simmer for 4 to 5 minutes. Meanwhile heat 2 tablespoons extra-virgin coconut oil 2 tablespoons tamari the juice of ½ a lemon together and stir for one minute. Transfer the fish to a plate and drizzle the tamari-lemon sauce on it.
Pair the fish with brown rice for dinner – or have y Open / Comment

2021-10-15 06:39:55 Brain Food
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t as neurotransmitters – the chemical messengers that your brain uses to communicate and process information.
Neurotransmitters are responsible for how you think speak remember and dream. Serotonin for example influences your emotional stability sleep patterns memory and appetite. Dopamine is in charge of cravings movement control and reward-motivated behavior.
As it turns out many cognitive issues arise as a result of neurotransmitter abnormalities. For instance reduced serotonin levels are common in people with depression which in turn can affect attention and memory. This depletion of neurotransmitters can often be traced back to – you guessed it – a poor diet.
The key message here? Amino acids affect how well you think feel and sleep.
Your brain needs amino acids every day for your cognitive functions to work properly. Chia the ancient Mayan word for “strength ” packs the biggest punch. Long used as fuel by warriors and long-distance runners alike two tablespoons of these tiny Open / Comment

2021-10-15 06:39:51 Brain Food
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’s inflammatory response into overdrive. Skip the fatty meats and instead use a drizzle of grapeseed oil or a handful of peanuts to fulfill your daily needs.
Omega-3s are the number one nutrient for fighting age-related cognitive decline and dementia. Flaxseeds walnuts chia seeds wheat germ spirulina and cold-water fish are all excellent sources.
But the real star is caviar or what the author calls “the ultimate brain food.” An omega-3 powerhouse caviar is also a proven memory-booster. If you’re worried about breaking the bank salmon roe is a close second in terms of nutritional benefit – and costs a third of the price.
Amino acids affect how well you think feel and sleep.
Your central nervous system controlled by your brain is composed of over 80 billion cells called neurons. Neurons are unique because of their ability to send signals to other cells – no matter how far away.
Proteins play a vital role in this messaging process. Many of the amino acids that make up proteins ac Open / Comment

2021-10-15 06:39:51 Brain Food
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use inflammation throughout your body and limit oxygen flow to your brain.
What does this mean in practical terms? In a study of over 800 elderly participants those who consumed more than 25 grams of saturated fat – that’s six slices of bacon – per day were at least four times as likely to develop dementia as those who ate half that amount.
Even worse are the trans fats in processed foods like commercial doughnuts cold cuts or margarine. If you love chips try making your own by frying sweet potato slices in coconut oil. They’re delicious – and more nutritious than any store-bought variety.
Your brain craves monounsaturated fats which are provided by avocados oats olive oil nuts and whole milk products. Yogurt and kefir are great because they also contain live bacteria that support the digestive and immune systems.
Polyunsaturated fats like omega-3s and omega-6s are also necessary for your brain to function. With omega-6s however a little goes a long way; too much will put your body Open / Comment

2021-10-15 06:39:50 Brain Food
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r brain needs fats – but all fats are not created equal.
High-fat diets are all the rage these days – just think of keto or Atkins. Part of the rationale is that because the brain is “made of fat ” you need to eat fat to support it. This is in the most generous interpretation wishful thinking.
First of all it’s crucial to distinguish between fats. Your body contains two types: storage fat and structural fat. Storage fat is the visible squishy stuff used to store energy. Then there’s structural fat which literally supports your cells; that’s the only fat your brain contains.
These fats can be broken down into fatty acids – specifically saturated and unsaturated fats. When it comes to what you eat your brain loathes the former and loves the latter.
The key message here is: Yes your brain needs fats – but all fats are not created equal.
Contrary to what many diet books proclaim your brain can make as much saturated fat as it needs locally. Any saturated fat you ingest will simply ca Open / Comment

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inerals.
After a workout hard water will rehydrate you better than most energy drinks which contain manufactured minerals salt and sugar. But if you want to switch things up drink nature’s thirst-quencher coconut water – it’s low in sugar and sky-high in potassium – or aloe vera juice which is also naturally antibacterial antifungal and antiviral.
You could also try this Spicy Raspberry and Orange Water drink instead of soda: Place a cup of raspberries a thinly-sliced orange two sliced cucumbers a handful of fresh mint leaves and two cinnamon sticks into 1 gallon of water. Allow it to steep in the fridge overnight and add a cup of ice right before serving. And now all that’s left is for you to enjoy!
Keep in mind that you could also actually eat up to 20 percent of your daily water intake. Veggies like cucumbers and lettuce are 96 percent water while among fruits watermelon boasts the highest water content at 93 percent. So make sure you include these in your daily diet too.
You Open / Comment

2021-10-15 06:39:49 Brain Food
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lling in the spaces between brain cells and helping the brain to absorb nutrients form proteins and flush out waste products. Water is vital to human life – and as it turns out to your intelligence.
Here’s the key message: Staying hydrated makes you smarter.
Research shows that drinking eight to ten cups or about two liters of water per day can boost your brain’s performance by almost 30 percent. Meanwhile dehydration accelerates brain shrinkage. The good news is you can fully reverse the effects of dehydration in just days by drinking more water.
It’s important to drink hard water which is what you get from your tap or bottled spring water. This water is high in minerals like calcium and magnesium as opposed to nutritionally void purified water. Bottled water often tastes better but it can be expensive – and it also creates a lot of plastic waste. Instead consider investing in a high-quality faucet filter for your tap water at home that will remove contaminants but leave precious m Open / Comment