It’s back to school time! What a great time to make sure you’re feeding your brain properly so that you’re the class genius (even if it’s been years since you set foot in a classroom).
Brain Power!
Let’s face it: who among us couldn’t use a little brain boost? Let’s take a look at some foods that are getting some press as good-for-your-brain and can help ward off Alzheimer’s disease.
According to Cynthia R. Green, author of Brainpower Game Plan, certain foods are nutritional powerhouses for keeping your brain healthy and functioning at its best. Some foods can even help prevent Alzheimer’s disease. What I like about her list is that every single entry is healthy in other ways, including being good for your heart, anti-inflammatory and great for weight management.
Fatty fish
Seafood like salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. About 40% of the fatty acids in brain cell membranes are DHA, one of the main omega-3 fatty acids in fish oil.
In a 2006 study, researchers at Tufts University found that people who ate fish 3 times a week and had the highest levels of DHA in their blood slashed their risk of Alzheimer’s disease by 39%.
Leafy green and cruciferous veggies
Make stir-fries with cabbage and bok choy. Roast broccoli, cauliflower and Brussels sprouts. They’re filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors.
While all antioxidants (from a variety of plants) are good for your brain, these cruciferous veggies are especially effective. A Harvard Medical School study of more than 13,000 women found that those who ate the most lowered their brain age by 1 to 2 years.
Avocado, oils, nuts, and seeds
These healthy fats all contain another important antioxidant: vitamin E. In one study, researchers found that people who consumed moderate amounts vitamin E — from food, not supplements — lowered their risk of AD by 67%.
Chocolate
Sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, onions, tea, and beer.
As we’ve explored previously, this does not give us free reign to eat all the chocolate we might like to, otherwise the calorie count would quickly outweigh the benefits.
Curry
Go for Thai or Indian takeout; these cuisines often use the potent spice known to fight inflammation. Animal studies have shown that curry’s active ingredient, curcumin, actually clears away Alzheimer’s-causing proteins in the brain called amyloid plaques (though more research is needed in humans).
Whole grains
Fiber-rich oatmeal, oat bran, brown rice, and so on help stabilize blood glucose (sugar) levels, compared with refined carbs like white bread and sugary foods. Your body digests these simple sugars quickly, so you have a sudden energy spike — and subsequent plummet.
Since glucose is the brain’s main source of fuel, it’s important to keep levels steady. If you’ve ever tried a carb-restricted diet, you’ll remember feeling crabby and unable to concentrate. You can thank the lack of good-quality carbohydrates for that.
Water
Every cell in your body needs water to thrive, and your brain cells are no exception; in fact, about three-quarters of your brain is water. A small Ohio University study found that people whose bodies were well hydrated scored significantly better on tests of brainpower, compared with those who weren’t drinking enough.
Here’s what I’m having for dinner tonight: Pistachio-Crusted Salmon, roasted cauliflower and Brussels sprouts (even if you think you don’t like Brussels sprouts, try them roasted for a very different taste), and some black rice on the side. A little chocolate for dessert? You’d better believe it!
Tags: anti-inflammatory, brain food, heart health
I was very interested in what you had to say about DHA and the Tufts study you mentioned. I came across other studiets at http://www.buy-fish-oil.com/fish-oil-kids-children-babies-infants-supplements.php that were also very interesting and cause for some head-shaking. One stated that “most women” do not get enough DHA during pregnancy. Why don’t doctors make sure that they do? Here is the research finding:
Most women do not ingest sufficient amounts of DHA during pregnancy. “[T]he fetal body and the infant body (for at least the first three months of life) are incapable of synthesizing sufficient DHA to satisfy their needs for optimal brain development. Thus, it is imperative for women to ingest preformed DHA prior to becoming pregnant, during pregnancy and during their child’s first three months of life (assuming they are breast-feeding) in order to provide their children with the best opportunity to achieve ideal brain development and function. . . . [M]ost women do not ingest sufficient amounts of DHA and there is no way to compensate once this critical time period have elapsed. Feeding the child DHA does not substantially affect brain development to the degree possible during pregnancy and the first three months of life.” (James P Meschino, DC, MS, “Essential Fats for Child Brain Development,” Dynamic Chiropractic, December 2, 2008)
Here’s the key point, though. I’m worried about what’s ahead for DHA. I’m worried about salmon. I’m worried that the loss of salmon will drive up the price of fish oil and Omega 3. I read that salmon supplies are already diminishing at http://www.order-salmon.com/salmon-global-warming-salmon-climate-change.php It says that the oceans are becoming more acidic and that this endangers the food that salmon feed on. What do you know about this? What can we do about it? Can you help? Can you give us a sense of what we can do?
ERW Bennett
Very well-researched comment. In response to your concerns, I would continue to recommend that people support environmental groups and shop at reputable fish markets that support sustainable fishing practices.