"The foods that may relieve the feeling of brain fog and help us recover a little from this impossible reality are the foods that stimulate brain function," says Leah Leshem, naturopathic and clinical herbalist, director of the School of Natural Medicine at the Reedman College of Complementary and Integrative Medicine. She says many studies have established the link between eating fruits and vegetables on a daily basis and feelings of emotional stability, reducing stress and anxiety. "The main recommendations are to consume at least seven different types of fruits and vegetables a day," she explains.
It is recommended to combine vegetables, photo: GettyImages
In light of the difficult situation we have been in for more than a month since the outbreak of the Iron Sword War and the complex feelings that accompany it, we spoke with Leshem, who detailed for us exactly what to eat now and what to avoid.
Leshem explains that among the fruits and vegetables that are considered superfoods for brain health and emotional functions are green vegetables, spirulina, pomegranates, berries, bananas, orange vegetables and cruciferous vegetables such as broccoli, cabbage, cauliflower.
Berries, Photo: Etiel Zion
On top of all this, there are other foods that improve brain health and can help us during these times. In this category, we're mostly talking about healthy fats like avocados, cold-pressed olive oil, nuts, and raw almonds. Fermented food products such as yogurt, kefir or homemade pickled vegetables or foods rich in omega 3 such as chia seeds or salmon can also help us.
"Other recommended foods in this respect are: whole grains rich in B vitamins and of course relaxing herbal teas," she says, adding that "in herbal teas it is worth mentioning especially matcha tea, which encourages the level of dopamine in the brain, increases the feeling of satisfaction and motivation and reduces the feeling of depression."
Infusion, photo: GettyImages
Increase feelings of stress and anxiety
There are also foods you should avoid, especially during these difficult days. "These foods include, of course, sugar and foods high in sugar," Leshem explains. "White carbohydrates won't help us right now, either, including white bread, pastas, cakes and cookies. It is also advisable to avoid deep-fried foods, processed meats and hydrogenated fats found in many baked goods."
Less recommended, photo: Joshua Yosef
Recommended recipes of Leah Leshem
Chia Pudding with Berries for Brain Health
Components
1/4 cup organic chia seeds 1/2 cup coconut cream 1/2 cup coconut liquid 1 cup mango / pears / apples crushed in a blender or frozen
<> tablespoon berries to serve
Method of preparation
Mix the coconut and mango cream (or other fruit) in the blender until smooth. If the puree is too firm, add a little coconut liquid.
Mix the puree and chia seeds in a transparent bowl. Allow a little until the chia seeds sink to the bottom of the bowl.
Stir again for another five minutes. Cover the tool with plastic wrap or a matching lid and refrigerate.
Can be divided into individual portions.
When serving, put a teaspoon of berries into each serving.
Chia seed pudding, photo: GettyImages
Nourishing Energy Bars
Components
1/2 cup raw tahini (preferably whole)1/2 cup silan (preferably sugar-free)
1/2 cup sesame seeds
3 cups brown rice crackles
Method of preparation
Put tahini, silan and sesame seeds in a saucepan and cook over small - medium heat until it starts to boil.
Remove from heat, add rice crackles and stir.
Pour into the mold, straighten and mark lines for cuts. You can also put in manjets or roll into balls.
Keep in the fridge.
Spirulina shake, photo: GettyImages
Apple, Mango, Spearmint & Spirulina Powder Smoothie
Components
1 apple 1 mango 1 teaspoon spirulina
powder Arabic lettuce – 2-3 medium
leaves Spinach – a handful of washed leaves (approx. 20 g)Spearmint – 8-10 stems
1 teaspoon whole
sesame tahini
360 <>/<> cup organic rice/almond drink without sugar (<> ml)
or water.
Optional: If necessary,
add organic maple syrup – 1 teaspoon
<> <>/<> cups ice cubes
Method of preparation
Put all the ingredients together in a blender and mix for about a minute.
Note:
Spinach and lettuce taste completely neutral and you don't feel them, but they are very, very healthy. You only feel the taste of fruit and mint which is why so delicious.
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