Foods That Stimulate Brain Health
- Details
- Published on Wednesday, 18 February 2015 14:21
Diet plays a big role in brain health. Much like your muscles need the proper amounts and types of protein to stay strong, your brain needs the right mix of nutrients to function at optimal levels. The right foods improve your brainpower and reduce your chances of developing dementia.
According to the Alzheimer’s Association, an effective diet for brain health:
-
Increases blood flow to the brain
-
Is low in fat and cholesterol
-
Reduces the chances of developing heart disease and diabetes
-
Works best in conjunction with regular socializing, physical exercise and brain workouts
Here is a look at some of the best choices you can make for a better brain when you plan menus for yourself or the senior in your family.
Fruits and Vegetables
Fruits and vegetables have the highest levels of naturally occurring antioxidants that protect brain cells. A good rule of thumb is to go for colorful, dark-skinned foods, which usually contain higher levels of antioxidants.
Good choices include:
-
greens like kale and spinach
-
cruciferous vegetables like Brussels sprouts and broccoli
-
beets
-
red bell peppers
-
eggplant
-
avocados
-
berries of all types, especially blueberries, strawberries and raspberries
-
red grapes
-
cherries
-
oranges
Though not dark-skinned, celery is also a good choice to add to your daily diet. Celery has luteolin, which is able to fight inflammation, which leads to neurodegeneration. A study on mice showed they lost memory at a lower rate after receiving this compound. Bell peppers and carrots also have it.
Protein
Eat “fatty fish” like wild salmon, tuna and halibut. They are a good source of omega-3 fatty acids, essential for the health of your brain.
Choose chicken, turkey and lean beef, all low in saturated fat that increases the risk of developing dementia and problems with memory and concentration.
Fats
Beside fish, other good sources of omega-3s are ground flaxseed or flaxseed oil, soybeans, walnuts, pumpkin seeds and kidney beans. Vegetables such as broccoli and spinach are also good sources of healthy fats.
Beverages
Green tea is high in polyphenols, a type of antioxidant that fights the free radicals that cause problems for brain cells. It can help improve alertness, slow aging of the brain and also help your memory.
Wine in moderation can actually improve cognition and memory. Moderation means one drink if you are a woman and two for a man. Drinking more leads to killing brain cells, not improving them. Wine has resveratrol which enhances blood flow to the brain, thereby reducing your chance of Alzheimer’s. You don’t need to drink wine to get the benefits of resveratrol. Grape juice is a good alternative source, as is cranberry juice. Peanuts, fresh grapes and berries also have it.
Drinking coffee can also be beneficial. According to CNN, a study in Finland watched 1400 people in their 40s and 50s. Those who drank three to five cups a day over a long-term period had a 65% reduced chance of developing Alzheimer’s disease compared to the group that drank two cups a day or less.
Spice
Turmeric is packed with the antioxidant curcumin, a natural inflammatory. This spice can cross the barrier between the blood and the brain. Researchers say it may help slow down the accumulation of beta amyloids, found in the brain of Alzheimer’s patients. It is also helpful in breaking up plaque already in the brain. Using the process of neurogenesis, curcumin stimulates the creation of fresh brain cells.
Turmeric is found in curry mixes, but most have too little to promote brain health. Making your own curry powder or simply adding turmeric separately is the best way to make sure you get enough.
Chocolate
Dark chocolate, which contains 70% or more cocoa, is rich in flavonoids. This class of antioxidants protects brain cells. Experts recommend eating up to half an ounce daily.
We hope this information helps you and your senior family member prevent, reduce, or delay age-related memory loss. As always, if you're noticing memory decline or problems in yourself or a loved one, be sure to consult a physician. We offer many services to help you as well. Contact us at 508.679.6172 today!
How does your diet stack up for brain health?
