Welcome to the 21th edition of the Awesome Health Club newsletter! Whether you're a new or returning member, welcome to the club! At Awesome Health Club, my mission is to help you improve your mind, body, and lifestyle so you can live a long and healthy life.

Awesome Health Club Podcast: You can now enjoy this newsletter in podcast format. Click the link to listen during your walk or commute. Special thanks to our AI agents, Mr. Bali and Mrs. Victoria, for hosting the beta version of the Awesome Health Club podcast.

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Quote of the week: "A year from now you will wish you had started today."

Growing up in India and later moving to the U.S., my relationship with food has evolved quite a bit. I went from not eating meat to trying a keto diet, and now, for the past five years, I've embraced a vegetarian lifestyle (well, more like an eggatarian, since I do eat eggs). Through all these shifts, one thing has become crystal clear: what you put into your body is like fuel for your engine. If you're constantly fueling up on fast food and sugary snacks, you might get a quick burst of energy, but soon after, you're left feeling sluggish, tired, and craving more.

But let's flip the script. Imagine starting your day with a smoothie packed with green leafy vegetables, fruits, and a scoop of quality protein. Suddenly, you're giving your body the nutrients it craves, and you'll feel lighter, more energetic, and ready to take on whatever comes your way. This week, I'm excited to share 10 foods that can help boost your brainpower, sharpen your focus, and make you feel like the best version of yourself. LFG!

Blueberries

Blueberries are known to be a superfood, and there is a good reason for it. They are loaded with antioxidants, specifically those called flavonoids. As a result, they can help combat oxidative stress and reduce inflammation, which are two factors linked to brain aging and neurodegenerative diseases.

According to research, people consuming blueberry juice daily experience significant improvements in several brain function markers (1).

Chia Seeds

Chia seeds are another powerhouse food. They are packed with omega-3 fatty acids crucial for brain health and development. So, what makes omega-3s so important?

Omega-3s help maintain cellular membrane fluidity, support synaptic plasticity, and are essential for cognitive processes, such as learning and memory (2). Ultimately, omega-3s can help improve your overall brain health.

Additionally, chia seeds are a good source of antioxidants, magnesium, and iron, which all play significant roles in brain function.

Turmeric

Turmeric has gained popularity for its potent anti-inflammatory and antioxidant properties. Curcumin, its active ingredient, can cross the blood-brain barrier and has been shown to improve memory and stimulate the production of new cells (3).

Whenever you are adding turmeric to your meals, make sure you combine it with black pepper. Research shows that thanks to the bioactive compound in black pepper (piperine), it can increase the absorption of curcumin by 2,000% (4).

Broccoli

Broccoli is a cruciferous vegetable packed with powerful plant compounds, including antioxidants and vitamin K, and is known for enhancing brain health. Vitamin K is essential for forming sphingolipids (a type of fat densely packed into brain cells) and has been linked to improved memory (5).

Additionally, it contains other compounds like glucosinolates, sulforaphane, and indole-3-carbinol, which are powerful antioxidants that can help provide anti-inflammatory properties and promote detoxification.

Pumpkin Seeds

Pumpkin seeds are packed with zinc, magnesium, copper, and iron, which are all crucial for brain health. Zinc and copper help nerve signaling, while iron ensures an adequate oxygen supply to the brain cells, enhancing cognitive function.

Additionally, pumpkin seeds are also a good source of tryptophan, an amino acid that helps regulate sleep, thanks to its role in the production of serotonin (6). The powerful combination of tryptophan and magnesium may be just what you need to promote a good night's sleep. During sleep, your body helps remove toxins from your brain, promoting good brain health.

Random Fact Of The Week: Bananas are berries, but strawberries are not! Botanically, bananas meet the criteria for a berry, while strawberries do not.

Dark Chocolate

Dark chocolate, particularly high in cacao content, is rich in flavonoids, caffeine, and antioxidants, all of which contribute to brain health. Flavonoids in chocolate accumulate in the brain and may help enhance memory, attention, and overall cognitive function (7).

Keep in mind that most studies have seen positive results with 70% cocoa dark chocolate. So, I recommend choosing your dark chocolate from 70% and up.

Eggs

Eggs are rich in chocolate, which is linked to improved memory and cognitive performance. Choline is essential for the production of acetylcholine, a neurotransmitter that is involved in mood regulation and brain development (8).

Additionally, eggs are a good source of folate and B12, which are important vitamins for proper brain health. In fact, research shows that supplementation with folic acid may help reduce the risk of age-related mental decline (9).

Walnuts

Walnuts are another great source of omega-3 fatty acids. But, they stand out among other nuts due to their high DHA content, a type of omega-3 crucial for brain health. DHA has been shown to improve cognitive performance and prevent age-related decline (10).

Also, walnuts seem to have potent anti-inflammatory properties and may help improve memory, learning, motor coordination, and locomotor activity (11).

Green Tea

Green tea is rich in antioxidants called catechins. They help protect brain cells from oxidative stress and free radical damage. Another powerful compound is L-theanine. This amino acid, which you can find in green tea, plays a crucial role in enhancing cognitive performance by promoting relaxation without causing drowsiness.

Also, the combination of L-theanine and the modest amount of caffeine in green tea can improve mood, focus, and productivity (12).

Avocados

Avocados are a rich source of healthy monounsaturated fats that support brain health by promoting healthy blood flow. They are also high in vitamin K and folate, known for reducing the risk of cognitive decline (13).

The combination of monounsaturated fats with its high potassium content makes avocados one of the best foods that may help reduce blood pressure. As a result, it may lower the risk of cognitive decline.

Question of the week: How many of these foods are you adding to your daily life?

Including brain foods in your diet is a delicious and effective way to make you smarter and improve cognitive function. Remember that while these foods can offer powerful brain health properties, they are not miraculous. They should go hand in hand with good lifestyle habits and mental health exercises. So, I've got a little challenge for you. Count how many of these foods you eat, and try adding one or two next week.

I'll catch you next week, and until then, have an awesome week ahead!

KD

References

1. Chauhan, Abha, and Ved Chauhan. "Beneficial Effects of Walnuts on Cognition and Brain Health." Nutrients, vol. 12, no. 2, 20 Feb. 2020, p. 550, https://doi.org/10.3390/nu12020550. Accessed 1 Sept. 2020.
2. Cheng, Feon W., et al. "US Older Adults That Consume Avocado or Guacamole Have Better Cognition than Non-Consumers: National Health and Nutrition Examination Survey 2011–2014." Frontiers in Nutrition, vol. 8, 14 Oct. 2021, https://doi.org/10.3389/fnut.2021.746453. Accessed 14 Nov. 2021.
3. Dighriri, Ibrahim M., et al. "Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review." Cureus, vol. 14, no. 10, 9 Oct. 2022, www.cureus.com/articles/116591-effects-of-omega-3-polyunsaturated-fatty-acids-on-brain-functions-a-systematic-review, https://doi.org/10.7759/cureus.30091.
4. E, Mancini, et al. "Green Tea Effects on Cognition, Mood and Human Brain Function: A Systematic Review." Phytomedicine : International Journal of Phytotherapy and Phytopharmacology, 15 Oct. 2017, pubmed.ncbi.nlm.nih.gov/28899506/.
5. Hewlings, Susan, and Douglas Kalman. "Curcumin: A Review of Its' Effects on Human Health." Foods, vol. 6, no. 10, 22 Oct. 2017, p. 92, www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/, https://doi.org/10.3390/foods6100092.
6. Krikorian, Robert, et al. "Blueberry Supplementation Improves Memory in Older Adults†." Journal of Agricultural and Food Chemistry, vol. 58, no. 7, 14 Apr. 2010, pp. 3996–4000, https://doi.org/10.1021/jf9029332. Accessed 31 Oct. 2019.
7. Lamport, Daniel J., et al. "Beneficial Effects of Dark Chocolate for Episodic Memory in Healthy Young Adults: A Parallel-Groups Acute Intervention with a White Chocolate Control." Nutrients, vol. 12, no. 2, 14 Feb. 2020, p. 483, https://doi.org/10.3390/nu12020483. Accessed 11 Mar. 2020.
8. Mishra, Shrikant, and Kalpana Palanivelu. "The Effect of Curcumin (Turmeric) OnAlzheimer′S Disease: An Overview." Annals of Indian Academy of Neurology, vol. 11, no. 1, 2008, p. 13, www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/, https://doi.org/10.4103/0972-2327.40220. Accessed 14 Nov. 2019.
9. Puga, Ana M., et al. "Effects of Supplementation with Folic Acid and Its Combinations with Other Nutrients on Cognitive Impairment and Alzheimer's Disease: A Narrative Review." Nutrients, vol. 13, no. 9, 26 Aug. 2021, p. 2966, www.ncbi.nlm.nih.gov/pmc/articles/PMC8470370/, https://doi.org/10.3390/nu13092966. Accessed 20 Apr. 2022.
10. Rahamat Unissa Syed, et al. "Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-Inflammatory Properties." Antibiotics, vol. 12, no. 7, 7 July 2023, pp. 1157–1157, www.ncbi.nlm.nih.gov/pmc/articles/PMC10376324/#:~:text=Broccoli is an excellent source, https://doi.org/10.3390/antibiotics12071157. Accessed 17 Aug. 2023.
11. Sutanto, Clarinda N, et al. "The Impact of Tryptophan Supplementation on Sleep Quality: A Systematic Review, Meta-Analysis, and Meta-Regression." Nutrition Reviews, vol. 80, no. 2, 3 May 2021, https://doi.org/10.1093/nutrit/nuab027.
12. von Schacky, Clemens. "Importance of EPA and DHA Blood Levels in Brain Structure and Function." Nutrients, vol. 13, no. 4, 25 Mar. 2021, p. 1074, https://doi.org/10.3390/nu13041074. Accessed 13 May 2021.
13. Yamashita, Soyogu, et al. Effects of Egg Yolk Choline Intake on Cognitive Functions and Plasma Choline Levels in Healthy Middle-Aged and Older Japanese: A Randomized Double-Blinded Placebo-Controlled Parallel-Group Study. Vol. 22, no. 1, 20 June 2023, https://doi.org/10.1186/s12944-023-01844-w. Accessed 5 Aug. 2023.