The aging population in the United States is growing rapidly. The projected number of people over the age of 65 will be roughly 80.4 million by the year 2050. This rapid increase of the aging population also raises the amount of people with cognitive impairment. As of 2015, roughly 6.7% of elderly people reported symptoms of declining cognition, including early signs of Alzheimer’s disease and dementia. 

This is not meant to depress you; rather, we present you with this information so that you can be aware. Additionally, you can start consuming certain foods and supplements that help to improve memory, productivity, and focus as you age. Nootropics are natural and synthetic compounds that encourage healthier brain function. Many beverages contain powerful nootropics, antioxidants, and probiotics that optimize the brain.

If you feel like you need to boost your brain power, start consuming the following beverages.

Beet Juice

Beets are nutritional superstars. They help to cleanse the liver, but they also increase levels of nitric oxide, which is a blood gas that increases blood flow. What does that do for your brain, you ask? Nitric oxide signaling may affect the areas of your brain that are responsible for decision making, learning, and language. One study scanned the brains of test subjects before and after drinking beet juice. The scans found that there was more white matter, i.e. increased blood circulation, in the frontal lobe after drinking beet juice.

Green Tea

Green tea contains two powerful nootropic compounds: epigallocatechin (EGCG) and L-theanine. When you drink green tea, the EGCG enters the brain via the blood-brain barrier. This may help benefit the brain by combatting neurodegenerative diseases, but more research is needed on that matter. Typically, L-theanine works to promote relaxation, but the combination of L-theanine with the caffeine in green tea help to improve memory, focus, and attention. 

Kombucha

According to research, having more healthy bacteria in the gut improves brain function. The gut-brain axis is a two-way line of communication that exists between the gut and brain. Biochemical signaling occurs between the nervous system in the digestive tract (the enteric nervous system) and the central nervous system, which includes the brain. The gut is often called “the second brain,” because it produces many of the same neurotransmitters as the brain does. To keep your gut healthy, you need to replenish it with probiotics, and kombucha has a lot of them. Made from green or black tea and fruit botanicals, kombucha is a great beverage to promote gut and brain health.

Blueberry Juice

Nutritionists often refer to blueberries as “brain berries” because contain a lot of antioxidants that neutralize free radicals. When the body is overloaded with free radicals, it is more prone to cell damage. Researchers believe that the anthocyanins in blueberries, which give them their signature color, are largely responsible for their brain-boosting benefits. Similar to the antioxidants in green tea, the flavonoids in blueberries cross the blood-brain barrier, which enhances brain cell communication. In fact, some research found that those flavonoids may even promote the growth of healthy, new brain cells. 

Carrot Juice

People praise carrots for their vitamin A content, which is a brain-boosting nutrient. According to several studies, increased oxidative stress in the body accelerates the rate of cognitive decline. Vitamin A, which the body converts into beta-carotene, helps to reduce oxidative stress and improve brain function. The brain benefits of carrots don’t stop there, though. People often overlook the potassium content in carrots, and potassium works to send more oxygen to the brain, helping it function better. When you don’t have sufficient oxygen supply to the brain, you’ll notice the side effects, which can worsen if the brain doesn’t receive sufficient oxygen. 

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If you need to improve the health of your gut, health experts always encourage you to eat more probiotics. These beneficial bacteria, which naturally occur in the gut, can improve immune function, optimize nutrient absorption, and increase cognitive function. Above all else, probiotics are necessary for optimal digestion.

When you include more probiotics in your diet, you can experience a wide range of health benefits. A review of several studies found that people who consumed probiotic-rich foods daily experienced a reduction in cholesterol levels and allergy symptoms. And the great thing about probiotics is that you don’t have to buy fancy supplements! In fact, most nutritionists advise against probiotic supplements and encourage the consumption of probiotic-rich foods, especially fermented foods. 

How Many Probiotic Foods Do You Consume?

There is no definitive answer because each person’s microbiome is unique. The general guideline is that people should consume a wide variety of fermented foods every day. The reason for this is because the process of fermentation promotes beneficial enzymes, nutrients, and species of healthy bacteria. Start consuming the following probiotic foods and your gut will thank you.

Sauerkraut

Sauerkraut is fermented cabbage and it contains more organic acids than probiotics. Why should you eat it? Well, those organic acids support the growth of good bacteria in the gut. Sauerkraut is also rich in lactobacillus, a natural lactic acid bacteria, and beneficial digestive enzymes. 

Kimchi

Kimchi is a staple side dish in Korean cuisine, and people make it with gochujang, a spicy paste made from fermented soybeans and salt. Bok choy, Napa cabbage, and a variety of garlic and peppers are the classic ingredients in kimchi. According to a 2014 study, daily kimchi consumption helped reduce the risk of constipation, obesity, and cancer. The same study also found that it improved brain and immune function. 

Natto

Most sushi restaurants serve natto sushi because it is very popular in Japanese cuisine. Natto is fermented soybean paste that contains Bacillus subtilis, a powerful probiotic that offers incredible support to the cardiovascular, digestive, and immune systems. Another reason to consume natto is because it contains nattokinase, an anti-inflammatory enzyme has been scientifically proven to prevent blood clotting. 

Kefir

Think of kefir as the more powerful, tangier cousin to yogurt. To make kefir, milk is seeded with kefir grains, which are actually tiny bundles of bacteria and yeast. Then you let the milk sit and it ferments into a tart drink that is rich in beneficial probiotics. Several studies found that drinking kefir reduced allergy symptoms and gastrointestinal distress. 

Miso

A lot of people are aware of miso soup, which is possible because of miso paste, a fermented paste of soybeans, rice, or barley. Miso paste is rich in colony forming units, making it an excellent source of naturally-occurring probiotics. You can add miso to salad dressings, marinades, or use it to make the classic miso soup.

Tempeh

This is another fermented soybean product, and it is commonly used as a meat substitute in vegan or vegetarian meals. You get tempeh by adding tempeh starter to soybeans and allowing it to ferment for one or two days. You can grill it, sauté it, bake it, and marinate it. 

Kombucha

There has been an uptick in kombucha sales in recent years, due to the gut-healing benefits that come with drinking it. That isn’t to say that kombucha is a new, revolutionary beverage; rather, it has been around for over 2,000 years, originating near Japan. The fermentation of black tea starts by using a symbiotic colony of bacteria and yeast (SCOBY). There are many flavors, which have a mildly sour taste because of the fermentation. Many reports claim that drinking kombucha regularly helps to increase energy levels, promote liver detoxification, and support digestive function.

Beet Kvass

This isn’t popular in the American diet, but people commonly drink it in Eastern Europe. It originated in Russia and used to have a similar fermentation process to beer, only kvass used stale rye bread in place of barley. Beet Kvass, however, uses beets as the starch source and whey to accelerate the lacto-fermentation process. The longer you let the beets ferment, the more the flavor develops. Beets already contain beneficial fiber that supports healthy digestion, and fermenting them only enhances these properties. 

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The Internet is filled with valuable information, but it’s also replete with nonsense and false claims. This is especially true for dietary information and healthy eating. It can be very tricky to “eat the right foods” that optimize gut health. All you need to know is that two food groups promote a healthier gut: prebiotics and probiotics.

Prebiotics And Probiotics

Prebiotics naturally occur in various fruits and vegetables and they are non-digestible food components. They work to promote healthy bacteria in the gut, but they themselves are not beneficial bacteria. Probiotics, on the other hand, are good bacteria or live cultures that exist in the gut. Probiotics and prebiotics are the dynamic duo of gut health, working synergistically to restore balanced gastrointestinal health. When you eat probiotic and prebiotic foods, you create a healthier body.

When the good bacteria outnumber the bad bacteria in your gut, you can experience improved immunity, better gastrointestinal health, higher energy levels, and a reduced risk of irritable bowel syndrome. Be sure to include the following foods in your diet and your gut will thank you.

Cruciferous Vegetables

There’s always room at the table for cruciferous vegetables. These fiber-rich veggies have diverse nutritional profiles that benefit your entire body. Additionally, they contain glucosinolates, which the body breaks down and releases substances that reduce inflammation as a result. Glucosinolates are magical because they bind to carcinogenic intruders and force them to exit the gut. Great cruciferous vegetabes to consume include kale, cauliflower, cabbage, kale, broccoli, arugula, and Brussels sprouts.

Miso

There are lower rates of bowel disease and higher rates of better gut health in regions where miso is a staple in peoples’ diets. Made from fermented soya beans, miso contains beneficial probiotic strains and enzymes that promote healthy gut bacteria.

Fermented Foods

Miso, which is listed above, falls into this category, as does kombucha (coming later in the article). Some fermented foods just deserve a little more attention than others. The great thing about fermented foods is that they supply your gut with tons of beneficial microorganisms. By consuming probiotic-rich foods, you increase the presence of good bacteria in the gut, which can improve your body’s ability to absorb minerals. Great fermented foods to consume include kimchi, sauerkraut, miso, fermented vegetables, kefir, and kombucha.

Low-Fructose Fruit

When you eat a lot of fruit, especially fruit with high fructose content, you can commonly experience bloating. If you are prone to gas and bloating, it is wise to decrease your fructose intake. To decrease your fructose intake, eliminate pears, mangos, and apples from your diet. Now, people enjoy fruit and we aren’t asking you to give up fruit forever; rather, focus on fruits with low fructose levels. The best fruits to consume include berries, citrus fruits, and bananas, which actually contain inulin, a prebiotic that increases beneficial bacteria in the gut.

Seaweed

Sea vegetables like kelp, wakame, or spirulina are some of the best superfoods to get your hands on. They contain a long list of nutrients, including fiber. According to a study involving Japanese women, high seaweed intake increased the presense of beneficial bacteria in the gut. Another study examined the health benefits of alginate, a substance in brown seaweed. Alginate worked to slow digestion, making food release energy more slowly, and it also strengthened gut mucus.

Kombucha

The high probiotic content of kombucha is extremely beneficial for gut health. People who regularly drink kombucha have been known to reduce abdominal disorders, including constipation and diarrhea. Additionally, probiotics play a role in how your body processes food, absorbs nutrients, as well as how your metabolism and immune system function. Finally, kombucha contains glucosamine, which stimulates the production of hyaluronic acid, a substance that lubricates joints.

Legumes

Legumes are rich in fiber, protein, and short-chain fatty acids that help to improve your intestinal cells. Beans feed your gut bacteria and they work to improve the body’s ability to absorb micronutrients. If you really want to do your gut a favor, start eating fermented beans like chickpeas, miso, and lacto-fermented lentils.

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Kombucha is a tea obtained by the fermentation of black or green tea, sugar, and a symbiotic culture of bacteria and yeast, also known as SCOBY. It is this symbiotic culture that sits at the top of the fermented tea and feeds on the sugar before transforming it and unlocking things in the food that you would not normally get access to. It can come in various flavors, depending on whether it’s made from black or green tea, and has a fizzy texture on the palate with a slight alcoholic taste.

This tea has been famously known as the “Immortal Health Elixir” in ancient Chinese culture, and there are more than a few reasons why this is. From minerals to probiotics, here are six health benefits of kombucha you may want to know about.

#1: Detoxification

Kombucha contains large amounts of organic acids and powerful antioxidants that can help shield the body from oxidative damage. These antioxidants work by looking out for free radicals and neutralizing their effects, ultimately repairing and protecting the body from chronic diseases and inflammation.

#2: Helps The Digestive System

Because kombucha is fermented, it means that it is rich in probiotics, which sustain gut health and provide relief for various abdominal disorders including chronic constipation and diarrhea. Additionally, probiotics play a role in how your system processes food, absorbs nutrients, as well as how your metabolism and immune system function.

#3: Enhances Mood

Fascinatingly enough, it is the microbes in the stomach that are responsible for producing 90 percent of the body’s serotonin, which is one of the four major chemicals that help regulate your mood. The consumption of fermented foods, such as kombucha, can more easily maintain a healthy production of these microbes and bring the body to a more balanced state overall.

#4: Joint Care

This drink contains glucosamine, which is beneficial in the prevention and treatment of all types of arthritis. It works to stimulate the production of hyaluronic acid, an acid that aids in reducing free radical damage, while lubricating and improving the elasticity of joints.

#5: Weight Loss

Kombucha can help with weight loss because of how it benefits the digestive system; not to mention that some people drink it prior to exercise because they feel a slight boost of energy. A well-functioning digestive system with balanced gut bacteria aids nutrient absorption and overall metabolism, and when our body can function optimally it is more efficient at burning fat.

#6: Maintains Cholesterol Levels

Studies have shown that kombucha can help lower cholesterol, sometimes as much as 50 percent. Due to the anti-lipidemic properties of kombucha, the body can reduce the absorption of LDL (bad cholesterol) and triglycerides, while elevating the levels of HDL (good cholesterol).

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Some people have reservations about kombucha. Most of the time it is the taste that scares people away, but we are here to show you how you can flavor this fermented beverage, so you can start reaping its benefits.

Kombucha is a magical, healing beverage that has been used in Asian cultures for over 2,000 years. It has incredible health benefits, including probiotics, enzymes, B-vitamins, and a high acid content that helps improve digestion, energy levels, and overall immunity.

People drink kombucha for different reasons, the primary of which is detoxification. In fact, the antioxidants in kombucha have the ability to counteract liver cell toxicity, and they can also decrease oxidative stress to the liver. While that is an amazing power of kombucha, many people admire it for its ability to promote healthy digestion. There are many beneficial enzymes and probiotics in kombucha that help promote healthy gut flora. People drink it to calm the pain of stomach ulcers or as a natural remedy for heartburn or acid reflux.

Because kombucha is full of antioxidants, including vitamin C, it can help fight free radicals in the body. Additionally, these antioxidants can boost your immune system by protecting against cell damage.

Let’s get to flavoring!

It is very easy to flavor your own kombucha. Making your own kombucha requires a little more time and energy, which is why it is better to purchase unflavored kombucha tea. Then you need to have about 5-6 16oz. glass jars so you can have them ready to go when you want to drink them.

Ingredients

• Unflavored kombucha tea
• 5-6 16oz. glass jars

For the Mango Flavor:

• ½ cup mango cubes
• 5 teaspoons grated ginger

For the Pineapple/Strawberry Flavor:

• ½ cup pineapple cubes
• ¼ cup sliced strawberries

Directions

• Take mango cubes and grated ginger and pulse them in a blender. Divide the blended mixture into two jars and fill with unflavored kombucha tea. Leave a little room in the jars.
• Rinse the blender out and then blend the pineapple and strawberries. You should be able to divide this mixture into three jars. Fill each jar with the kombucha tea and refrigerate.

It’s important to let your kombucha sit in the fridge for at least 2 hours so that the flavors can infuse into the tea.

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