Protect your brain. Eat the rainbow.

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Brain is one of the most important organs of the body ( professor Stephan Hawking is proof enough). It works 24/7. Yes, even when we are sleeping.

Brain cells are called Neurons. They are the longest-living cells of the body. All our life, we are storing our learning, memories, and life skills etc. in these cells. Many researches have looked into the relation between food and brain function. It turns out that the damage to brain can be delayed or avoided by eating a diet high in flavonoids. 

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Flavonoids are plant based compounds or phytonutrients which are spread in a wide range of fruits, vegetables, and herbs. They are classified into 12 groups and 6 major ones have been found to be beneficial to us. These are flavonols, flavones, flavanols, flavanones, isoflavones, and anthocyanidins. 

These compounds provide health benefits through cell signaling pathways and antioxidant effects. They:- 

1) Increase the life of neurons 

2) Reduce inflammation caused by oxidative stress

3) They increase the blood flow to the brain, hence improving the electrical function of the neurons. 

4) They have been found to slow the memory loss related to aging.

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Flavonoids are plentiful in a healthy plant based diet. The rich sources include:

> Berries (all types)

> Citrus fruits 

> Leafy greens ( spinach, chard, kale, bathua, fenugreek leaves, moringa leaves, curry leaf)

> Dark chocolate

> Green tea

>Broccoli

>Red onions

> Red wine

> Grapes ( red, purple and all shades in between)

> Soybean, soymilk, tofu

> Herbs like mint, parsley, oregano, thyme, cilantro (Dhaniya)

>Peppers ( all colors)

> Fruits like plums, peaches, apples, jamun, phalsa

>Beans like kidney beans (Rajma), kali urad dal

A word of caution here. Do not take flavonoids via dietary supplements as they have side effects like nausea and headaches. Best way to consume them is through whole foods.