Eat smart for a healthier brain
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There’s no denying that as we age chronologically, our body ages right along with us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen..
Blueberries. “Brainberries” is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt says that in animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. It is recommended adding at least one cup of blueberries a day in any form, fresh, frozen, or freeze-dried.
Wild salmon. Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function. Pratt recommends wild salmon for its “cleanliness” and the fact that it is in plentiful supply. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring. He recommends a 4-ounce serving, two to three times a week.
Nuts and seeds. Nuts and seeds are good sources of vitamin E, says Pratt, explaining that higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn’t matter, although if you’re on a sodium-restricted diet, buy unsalted nuts.
Avocados. Avocados are almost as good as blueberries in promoting brain health, says Pratt. True, the avocado is a fatty fruit, but, it’s a monounsaturated fat, which contributes to healthy blood flow. And healthy blood flow means a healthy brain. Avocados also lower blood pressure, says Pratt, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so Pratt suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.
Whole grains. Whole grains, such as oatmeal, whole-grain breads, and brown rice can reduce the risk for heart disease. “Every organ in the body is dependent on blood flow,” says Pratt. “If you promote cardiovascular health, you’re promoting good flow to the organ system, which includes the brain.” While wheat germ is not technically a whole grain, it is on the “superfoods” list because in addition to fibre, it has vitamin E and some omega-3s. Pratt suggests 1/2 cup of whole-grain cereal, one slice of bread two to three times day, or two tablespoons of wheat germ a day.
Beans. Beans are “under-recognised” and “economical”. They also stabilise glucose (blood sugar) levels. The brain is dependent on glucose for fuel and since it can’t store the glucose, it relies on a steady stream of energy -- which beans can provide. Any beans will do but lentils and black beans are recommended, at least half a cup every day.
Dark chocolate. Let’s end with the good stuff. Dark chocolate has powerful antioxidant properties, contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulates the production of endorphins, which helps improve mood. One-half ounce to one ounce a day will provide all the benefits you need. This is one “superfood” where more is not better. You have to do this one in moderation.