Brain Food

Research is showing that specific foods, including some superfoods, can increase your chances of maintaining a healthy brain well into your old age if you add these"brain" foods to your daily nutritional profile.

Many of these foods have been shown to improve brain function, protect against age-associated cognitive decline and encourage focus and clarity.

High-powered brain foods provide sustained energy, thus they typically include complex carbohydrates, fiber, lean protein, and some healthy fat. Brain foods also power your entire body, including the heart and vascular system, meaning they are low in cholesterol and saturated fat, high in omega-3 fatty acids and minimally processed.

High omega-3 intake increases circulation, which may result in long-term health benefits including lower risk of stroke, Alzheimer’s and Parkinson’s disease. Evidence from recent animal studies suggests that high omega-3 intake may improve recovery from concussions. In short, brain foods not only improve behavior and mood, but can also reduce inflammation and decrease your risk of cancer and heart disease.

Avocados. Avocados are almost as good as blueberries in promoting brain health. Avocado is a fatty fruit, but, it's a monounsaturated fat, which improves vascular health and contributes to healthy blood flow. And healthy blood flow means a healthy brain.

Avocados also lower blood pressure, and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. However, since avocados are high in calories, adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish is sufficient.

Beans. Beans stabilize blood glucose 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. Try to eat a 1/2 cup of lentils or black beans every day.

Beets. Beets are a good source of naturally-occurring nitrates, which help improve blood flow to the brain

Blueberries. 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. Try adding at least 1 cup of blueberries a day in any form -- fresh, frozen, or freeze-dried.

Animal studies have long indicated a link between berry consumption and brain health. But a recent study published in the Annals of Neurology found that a diet high in blueberries, strawberries and others were linked to a slower mental decline in areas like memory and focus in a large sample of middle-aged women.

Note: Since Vitamin C has long been thought to have the power to increase mental agility, berries and citrus fruits are good sources of Vitamin C.

Broccoli. A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

Chia seeds. Chia seeds are actually a more concentrated source of omega-3 than flax seed. Chia seeds can be ground and used in similar ways as flax seeds (added to smoothies, cereal, yogurt, etc.) or soaked in water or fruit juice to make chia fresca.

These soaked seeds are gelatinous in texture and can be used as a substitute for butter or cream cheese in recipes and as a nutrient-dense additive to salad dressings, sauces, jams, cereals, dips, puddings, or soups.

Dark chocolate. 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 1 ounce a day will provide all the benefits you need.

In addition, dark chocolate is rich in flavonoids, a class of antioxidant that helps to improve blood flow (and thus brain health) by regulating cholesterol and lowering blood pressure. 

Eggs (Organic). Free-range chickens fed diets high in omega-3 fatty acids produce eggs with higher omega-3, consequently improving the ratio of omega-6 to omega-3. In addition, a single egg contains 9 essential amino acids, high quality protein, lutein and zeaxanthin (for your eyes); choline for your brain, nervous and cardiovascular systems; and naturally occurring  B12.

Garlic. Garlic may help stave off some forms of brain cancer, according to research published in Cancer, the medical journal of the American Cancer Society. Investigators found that the organo-sulfur compounds in garlic actually worked to kill glioblastoma cells -- a type of malignant tumor cell. 

Nuts and seeds. Nuts and seeds are good sources of vitamin E, which prevents less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, sunflower seeds, sesame seeds, flax seed to your daily diet. Or, add unhydrogenated nut butters such as peanut butter, almond butter, and tahini.

Note: Raw is preferable since roasted nuts and seeds are often cooked in unhealthy oils (such as hydrogenated oils).

Note: A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Other good sources of vitamin E include leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and whole grains.

Olive Oil. Extra virgin olive oil is a great source of monounsaturated fats, which have been shown to actually slow brain aging.

Pomegranate juice. Pomegranate juice (you can eat the fruit itself but with its many tiny seeds, it's not nearly as convenient) offers potent antioxidant benefits, which protect the brain from the damage of free radicals. "Probably no part of the body is more sensitive to the damage from free radicals as the brain," says board-certified neurologist David Perlmutter, MD, author of The Better Brain Book.

Note: Citrus fruits and colorful vegetables are also high on Dr. Perlmutter's list of "brainy" foods because of their antioxidant properties -- "the more colorful the better," he says. Because pomegranate juice has added sugar (to counteract its natural tartness), you don't want to go overboard. Approximately 2 ounces a day, diluted with spring water or seltzer is sufficient.

Pumpkin seeds. Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.

Bonus: Zinc helps to stimulate the production of testosterone, which is important for a man's virility.

Sage. Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet.

Sardines. Fatty fish like sardines (and salmon!) are a well-known brain booster, thanks to the omega-3 fatty acids, EPA and DHA, which have been linked to lower risk of dementia, improved focus and memory.

Spinach. Spinach is rich in the antioxidant lutein, which is thought to help protect against cognitive decline, according to researchers from Tufts University. 

Tea. Two to three cups a day of freshly brewed tea -- hot or iced -- contains a modest amount of caffeine which, can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Bottled or powdered teas don't do the trick -- it has to be freshly brewed.

Tomatoes. There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

Walnuts. Walnuts are chock-full of heart-healthy and anti-inflammatory nutrients, and are the only good nut source of alpha linolenic acid (ALA). That means they help promote blood flow, which in turn allows for efficient delivery of oxygen to the brain.

And research presented at the 2010 International Conference on Alzheimer's found that mice with the disease who were regularly fed walnuts had improved memory, learning and motor skill coordination.

Water. When a person becomes dehydrated, their brain tissue actually shrinks. And several studies have shown that dehydration can affect cognitive function. Dehydration can impair short-term memory, focus and decision making, according to Psychology Today.

Wheat Germ. Wheat germ is a rich vegetarian source of choline -- a nutrient that is involved in the body's production of acetylcholine, a neurotransmitter that boosts memory, according to Shape. Eggs are another good choline source.  Also, wheat germ contains vitamin E and some omega-3s. Two tablespoons of wheat germ a day should suffice.

Whole grains. Whole grains, such as oatmeal, quinoa, sprouted grain breads, and organic brown rice can reduce the risk for heart disease. Every organ in the body is dependent on blood flow. If you promote cardiovascular health, you're promoting good flow to the organ system, which includes the brain.

Wild salmon. Deep-water fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function. Wild salmon is recommended for its "cleanliness" and the fact that it is in plentiful supply. Omega-3s provide EPA and DHA fats and also contain anti-inflammatory substances.

Good sources of EPA and DHA include other oily fish such as sardines and herring; plus, flaxseed (linseed) oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general well being.

Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss.

Biochemistry: Types of Nutrients that Help the Brain

A lot of foods can interact with the brain, but research suggests that four different types of chemicals and nutrients do so in a positive way to improve our memory, attention, focus, speed, flexibility, and creativity.

The four types of chemicals and nutrients are:

Glucose: The brain draws nearly all its energy from glucose. Like a car in need of gas, if you don't pump it full of fats and sugars (which are converted to glucose) it doesn't run. In fact, the brain uses more glucose than any other organ!

Fatty Acids: Specifically, polyunsaturated fatty acids, aka omega-3 and omega-6. These help to strengthen the synapses in your brain related to memory.

Amino Acids: Two amino acids, tryptophan and tyrosine, can get through the blood-brain barrier. Tryptophan, as we all know from Thanksgiving, has a calming effect (which is often exaggerated as a sleep-inducing effect). Tyrosine makes you feel energized. Amino acids come from protein-rich foods and help connect the neurotransmitters which are essential for keeping your brain sharp. These neurotransmitters include: dopamine for proper immune and nervous system function; norepinephrine for alertness and concentration; serotonin for mood, sleep, memory, and learning; and, acetylcholine for storage and recall of memory.

Antioxidants: Antioxidants like you find in tea or vegetables help regulate the oxidative stress that destroys brain cells. The stress is caused when your body is converting glucose to energy and extra oxygen is created called free radicals. Antioxidants block them so your brain doesn't have to work as hard.