hey guys dr. David Joker's here and today we're talking about my favorite brain-boosting super foods so these are foods that dramatically improve brain function and so you know everybody's a little bit different when it comes to foods and how our body tolerates foods and so typically when I start with with somebody I'll do something like an elimination diet to find out what foods they tolerate best but in general these foods have key nutrients that dramatically support a healthy brain so the first one and this is going to make a lot of you guys really happy some of you guys are actually going to be really upset at me I'm gonna get a lot of comments on this but it's actually coffee believe it or not right so some of you guys love coffee out there you're huge advocates key is you want to make sure you get organic coffee so you're avoiding pesticides herbicides things like that but coffee has some some antioxidants caffeic and chlorogenic acid that are amazing for the body they help regulate your gut microbiome we call the gut ii brain because it produces more neurotransmitters then the brain has a huge influence on the brain so coffee is actually good for the gut right and fir for the gut microbes and keeping those in check the caffeine also helps stimulate blood flow up into the brain and stimulates better mental drive will stimulate more dopamine so you have in a sense dopamine is this this this neurotransmitter it helps with goal-setting and helps with focus with energy so coffee can be amazing for the brain if done correctly in the right dose you don't want too much I recommend 1/2 maximum 2 cups a day right at all depends everybody tolerates it differently so you don't tolerate that much try lowering your dosage or using it less often but coffee can be great another one is green tea green teen has the caffeine caffeine it also has something called ECG C epic galactic attention these contention antioxidants again amazing for the gut microbiome they're also really really good for the brain help protect against things like neuro degeneration it also helps protect against heavy metal buildup in our brain and oxidative stress that damages our brain so drink green tea could be a great alternative to coffee and you could rotate those and that's a great strategy the best type of green tea is called matcha green tea ten times more antioxidants and matcha green tea then then your normal standard green tea again another another thing you wanna do is always make sure you get that organic another great brain boosting food this is something you can have for dinner on a regular basis is wild caught sockeye salmon preferably in my opinion from Alaska that's where the cleanest waters are wild caught sockeye salmon salmon is loaded with omega-3 fats particularly the long-chain omega-3s EPA & DHA you can't find those in flax seeds flax seeds have small chain omega-3s and it takes a lot of liver enzymes to convert those into the long-chain omega-3s EPA DHA epa and DHA immediately go up into the brain they help form the sellers the the receptor sites that caught that basically create memories and essence allow for flexibility of the brain so we need those fatty acids super critical nutrient for brain function the best food source is going to be wild caught sockeye salmon and in the salmon you've got something called astaxanthin that's actually gives it its pink color astaxanthin is an amazing antioxidant in fact you think about salmon they're the one of the strongest animals on the planet they're the only fish that swims against the currents right literally going against the current sometimes 40 50 miles an hour current sometimes even stronger then they will actually jump out of the water and go ten 20 feet in the air that's how strong these fish are what's credited with giving them out strength the omega-3s and this nutrient called astaxanthin extremely powerful antioxidant protects the nerve tissue it's fat soluble protects the nerve tissue amazing consume your wild caught salmon now I get a lot of questions when it comes to salmon about Fukushima and nuclear radiation and how that's affecting the ocean waters and affecting sea life and seafood and so what I always say is that I still recommend the wild caught Alaskan salmon I think the benefits outweigh the risks but I would recommend is eating that and having a lot of green leafy vegetables particularly some bitter herbs like parsley or cilantro with it parsley and cilantro are really good we say bitter is good for the liver so bitter herbs really really good for the liver strengthening the liver to help it detox any sort of radiation that may be in there or heavy metals like mercury or something like that that can build up in seafood so always consume that with a salad little parsley little cilantro in there you should be good to go if you do that okay so that's our wild-caught salmon another really good one is eggs particularly eggs from a chicken that was able to free-range right so I was able to go around forage on grass worms bugs right then when it eats wildlife like that it's going to able it's able to get more nutrients out of them significantly more omega-3s we talked about the benefits of omega-3 a lot more vitamin A a lot more vitamin E a lot more something called choline which actually helps boost up a neurotransmitter called acetylcholine acetylcholine is really key for memory right very important for memory in regions of our brain like our hippocampus that that that where is where we consolidate memory so extremely important right there so we definitely like eggs they're a great good fat those good fatty foods eggs wild-caught salmon also things like avocados olive oil olives all really really good for helping the brain another great superfood is actually rosemarie which is a herb and that rosemarie is really good it's actually loaded with a nutrient that helps to slow down the breakdown of acetylcholine in the gap between the neurons what that means is you get better memory consolidation when you consume rosemary I mean literally most of us can grow rosemary in our backyard it grows like a weed you grab a couple pieces you can certainly buy at the store as well toss it in your mouth it's a great breath freshener so you can do it in a sense after you eat some food great breath freshener on top of that great for stimulating your brain improving your memory so try that Rosemarie another really good one is lemon and lime lemon and lime are very rich and something called vitamin P or the other name would be bio flavonoids citrus bioflavonoids and bioflavonoids have a very powerful especially when they're in combination with vitamin C which is what we find naturally in citrus fruit like lemons and limes and when they're in combination they synergize and help reduce inflammation along the capillary beds so the blood vessels that go into different regions of our body including our brain in fact good blood flow is so critical for a healthy brain I mean think about it as I'm standing here my body's got a pump blood against gravity up into the deep regions of my brain if I'm having problems with blood flow if my arteries are rigid right and damaged from inflammation you know what I'm going to have a lot of problems with memory with with cognitive acceleration the ability to think sharply and quickly so the bioflavonoids reduce inflammation along those capillaries and allow us to think sharper and quicker so put lemon in your water squeeze it on your salads on your meat you could also use lemon essential oil if you don't want to squeeze a lemon right and you'll get great benefits from that lemon or lime both of them work outstanding last super if we're going to talk about is coconut oil I mean I can go on and on all about different types of super foods but you know you can't leave out coconut oil and coconut products coconut oil is loaded with medium chain fatty acids and those medium chains help produce ketones and believe it or not ketones are an amazing fuel for the brain in fact the more that our brain runs off of ketones rather than sugar right the more it gets ketones in our system rather than sugar the better effect we're going to have at preserving brain cells and improving neurotransmitter function and getting something called BDNF brain-derived neurotropic growth factor where we're actually able to grow new neurons and preserve neurons and we just get overall in a sense or better brain function a better mood better memory you know better mindset just a more positive high energy mindset more a mindset of an achiever right and somebody that's really go out and make a difference in the world and that's really my hope and prayer for you guys so I hope you take those superfoods start putting those into action and include those in your diet on a regular basis and I know that you're going to see results so can't wait to hear hear about it in fact once you do start applying these go ahead and leave a con in in the comments box below let us know how you're enjoying these super foods and what kind of results you're getting you
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