Healthy food for brain and gut, as recommended by Dr Rob Thomas

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00:00 So studies have shown that people who eat a lot of foods rich in omega-3 and omega-6

00:05 have better memories and have a lower instance of dementia later in life.

00:10 And these foods are commonly available.

00:13 Phytochemical-rich foods are particularly useful for the brain.

00:17 They help to reduce chronic inflammation in the body.

00:20 They enhance oxidative pathways, so protect us from toxins.

00:24 And they're packed full of prebiotic fibres and other healthy micronutrients

00:29 which improve our gut health.

00:31 Many studies from around the world have shown that people who eat these foods

00:35 have a better memory, a better overall well-being

00:38 and certainly a lower risk of dementia as they get older.

00:42 When looking for brain-protective superfoods, you don't have to go to far-flung places.

00:48 You can go to most corner shops.

00:50 So any fruit or vegetables which have got lots of colour, smell and aroma will be good for you.

00:55 Herbs and spices are particularly rich in phytochemicals

00:59 because they've got a strong aroma and taste,

01:03 particularly things like pepper and chilli and obviously turmeric.

01:23 Now the things to look out for is foods which have got lots of colour, taste and smell.

01:28 Particularly fruits such as pomegranate, herbs such as green tea and turmeric,

01:36 cranberries and cruciferous vegetables, even chocolate if it doesn't have sugar attached.

01:42 Ginger is particularly helpful because it's called a bio-enhancer

01:46 which encourages the absorption of phytochemicals from all foods into the body.

01:52 Now obviously we'd encourage people to eat natural fresh foods

01:56 and these were all bought in the corner shop this morning very easily

01:59 and are available throughout the UK.

02:02 But some people with busy lives still maybe don't have time to prepare these

02:07 and it is possible to concentrate phytochemicals within whole foods in nutritional supplements.

02:13 So for some this is a convenient way to boost phytochemical intake throughout the day.

02:19 And this particular supplement is the one which has been used

02:22 in the current national nutritional intervention study in the UK.

02:28 Foods rich in healthy fats include pumpkin seeds, common unsalted peanuts,

02:36 walnuts are a great source of omega-3 and omega-6.

02:40 Try to get fresh fish but if not, tinned mackerel or sardines

02:44 are very rich sources of calcium protein and healthy fats.

02:51 Chia seeds are a wonderful food source but try to remember to soak them overnight

02:57 so you release the proteins and omega-fats from it.

03:03 Linseeds are great for the bowels and full of omega-fats.

03:08 Try to buy the milled version or just get some ordinary whole seeds

03:15 and then cut them up yourself before you sprinkle them on a yogurt.

03:19 And most of these foods, as I said, are just available from your local corner shop.

03:24 .

03:25 .

03:26 [BLANK_AUDIO]

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