Foods That Give You Focus
Mitochondria are the energy producing organs of every cell. I wrote a PhD dissertation about them but I will spare you of the details here :) I just want you to know the basics because mitochondria are so important to brain health and play such an pivotal role in various psychiatric problems. Throughout this blog I give you tips and tricks as to how to keep your mitochondria healthy and functioning optimally.
So energy production in the cells happens in the mitochondria through a series of complicated enzyme reactions, described as the Krebs Cycle. The food you eat, including carbohydrate, protein and fat molecules, ultimately get broken down to Acetyl-CoA. Mitochondria take this molecule and via another series of enzyme reactions called oxidative phosphorylation, create ATP (Adenosine triphosphate) from it. ATP is the cell’s energy molecule.
As with everything, this delicate process is impacted by lifestyle and diet. There are things you can do and foods you can eat to support the healthy functioning of your mitochondria that will pay the dividends of better brain health, more and more sustained focus and more overall energy.
So what are they?
Nuts: It’s best to eat raw or unsalted nuts. Roasting them in oil diminishes their usefulness for the body. And add them to your salad, rice dishes, oatmeal, yogurt, cooked veggies. Almonds are perfect if you’re on the go because they are a quick and easy snack. Instead, use almond butter as a healthy alternative to peanut butter. Almond flour is ideal for lower carbohydrate or if you like gluten-free cooking. Eating a variety of nuts ensures you get a variety of phytonutrients.
Avocado: Fresh avocados do not ripen until they are picked. Avoid purchasing avocados with bruises or soft spots. Place the avocado in a brown paper bag and store at room temperature for 2 to 5 days. Keep them away from direct sunlight.Mash them on sprouted grain bread or slice into a hummus/cherry tomato wrap. Avocado oil can be used for cooking and to dress salads and vegetables. Make sure you use full fat and not the “‘dumbed down” low fat version of avocado. Avocados are consistent enough to be used for chocolate pudding! It can also serve as a smoothie base instead of banana.
Chia seed: Mix with water, use in place of eggs. Can be cooked or raw, but should be mixed with another food or soaked. Add to yogurt, cereal, oatmeal, or smoothies.
Seaweed: Make sure your seaweed is from a safe water source. Wash it before eating. You can buy dried seaweed in sheets, strands, or powdered containers. Prepare it by soaking it in warm water. The longer it absorbs, the easier it will be to digest. Put it in your: Stir-fries, Soups, Stews,Salads. Other serving ideas include: snacking on dried nori sheets, sprinkling dulse flakes on salads, nori rolls stuffed with vegetables. Seaweed can also be used to season food as a replacement to salt. Due to iodine content, if you are on thyroid meds, you should discuss eating seaweed with your doctor.
Coconut oil: Coconut oil should be both virgin (unrefined) and organic. Cook with coconut oil over higher heat, as it is very stable and doesn’t oxidize. Shredded coconut can be used to top salads and yogurt. You can use it in stir-frying, steamed vegetables, oatmeal or as a butter substitute on sprouted grain bread or a baked sweet potato. Coconut water is high in electrolytes and minerals and can be used in smoothies and shakes.
Cruciferous vegetables: All vegetables have health benefits, but the cruciferous family plays a starring role. They reduce markers for degenerative damage in the nervous system, slowing and even reversing age-related declines in brain function and cognitive performance. Chop any vegetable in the crucifer family and allow it to rest for a few minutes before cooking. This enhances the special cancer-protective properties. It is recommended to steam for only a few minutes. Raw and cooked broccoli offer different benefits, so you can prepare it both ways.
Berries: Organic berries tend to be higher in phytonutrients compared to their conventionally grown counterparts. The smaller and darker the berry, the more nutrient dense it is. Fresh and frozen berries contain the same amount of nutrients, and can be added to: smoothies, fruit salads, oat meals.
Beef/buffalo/lamb GRASS fed: Grass-fed beef holds a great source of anti-inflammatory omega-3 fats. Compared to conventionally raised, beef from grass-fed animals are higher in vitamin E and antioxidants and lower in saturated fat. The ratio of undesirable omega-6 fat to omega-3 fat is lower than corn-fed beef. There is a commonness of pro-inflammatory omega-6 fat in the standard American diet. A typical ratio of more than 14:1 of omega-6 to omega-3. Red meat is a good source of carnitine. Carnitine stimulates the beta oxidation/breakdown of long-chain fatty acids. Compared to other beef, grass-fed beef contains less fat and more omega-3 fatty acids, conjugated linoleic acid (an anti-carcinogen that prevents and treats cardiovascular diseases, cancer, and diabetes), and antioxidants.
Spinach: Spinach must be washed until no dirt remains in the water. Do not be soak it in water, as water-soluble nutrients will leach out of the greens. Boiling is not recommended for most vegetables, but it is best to boil spinach uncovered for one minute to minimize loss of nutrients and flavor to reduce its oxalic acid content. Oxalic acid binds the calcium in spinach and reduces its availability to the body. Cooked spinach supplies more antioxidants than raw spinach. After boiling spinach for one minute, drain and press out the liquid in a strainer. Drizzle cooked spinach with garlic that has been sautéed in olive oil. Add spinach to soups, or as a salad base.
Wasabi: generally used as a sauce that makes sushi or other foods more flavorful by adding spice. Consume responsibly given that it can be very strong.
Ginger: use as a spice in any recipe to your liking.
If you don’t like cooking or aren’t into trying new foods, you can also take a supplement that has all mitochondrial cofactors in there: Mitochondria - ATP (use with caution if you are on a blood thinner).
