Brain-boosting Foods – The Top 12!
What you put into your body matters! It’s not enough to passively sit back and pay little attention to how you fuel your body.
As aging human beings we have a responsibility to nourish our bodies with the healthiest and most beneficial foods. You can actually reduce your medical costs by fueling your body and brain with healthy food.
Dementia and Alzheimer’s are on the rise, and it is now estimated that 5.4 million Americans are living with Alzheimer’s disease and that number is growing annually. We know that the human brain pretty much controls everything that happens in the body. There are two different kinds of memory in the brain: motor-skill and factual. The motor-skill memory helps you remember how to do things most of us take for granted such as walking. Factual memory helps us recall and remember information. Within the factual memory, is short and long-term memory. As we age, we can lose some of our short-term memory function. Long-term memory is less obviously affected. Keeping cognitive function strong is one of the most important things you can do for yourself.
The brain is extremely complex and we are not going to attempt to delve into it here, but what you need to know is simple: the brain is an organ and it thrives on good nutrition. Just like you eat certain foods to keep your heart, blood, and liver healthy; certain foods, when eaten regularly, can help keep your brain healthy. We make no claims that if you eat the following foods you will stave off dementia or Alzheimer’s disease, but these foods, unless you are allergic or have ordered by your doctor NOT to eat them, will enrich your health and feed your brain.
*Bonus: Eating these foods will not only help keep your brain healthy, but will improve your overall physical health as well.
Number 1: Berries
It’s a rare person who doesn’t enjoy eating some type of berry, and all berries are good for you. Packed with anti-oxidants and nutrients, berries are the number one food to boost brain activity. It is highly recommended that you eat them in their natural state. If you don’t like them that way, try blending them into a smoothie.
In order of nutritional value:
- Blueberries
- Strawberries
- Black Currants (more difficult to find)
- Boysenberries
Number 2: Fatty Fish
A lot of Americans don’t like nor do they eat fatty fish, but fatty fish is really good for you. Choose to eat fish that has been wild caught if possible. A recent study proved that adults who ate fatty fish could slow their cognitive decline by 10%. (Morris, M.C., et al., “Fish consumption and cognitive decline with age in a large community study,” Arch Neurol. Dec. 2005; 62(12): 1,849-53.) We need healthy fat in the body to help break down Vitamins A, E, D and K. If you don’t have healthy fat, then you have little chance of absorbing these essential vitamins. Fatty fish is also excellent for heart health. If you can’t stand to eat it, take a pure fish oil supplement. Good sources of fatty fish are: salmon, sardines albacore, tuna, white fish, trout and cod. Buy it fresh and grill or bake it. Breading and deep-frying will completely off set your attempt to eat a healthy meal.
Number 3: Green Tea
Full of anti-oxidants, green tea packs a powerful punch and is said to be the world’s healthiest drink. Try making it instead of basic iced tea. Add some lemon and mint and maybe a little sugar (green tea tends to be bitter), pour over ice and you have a perfectly refreshing healthy beverage. For the mildest green tea, read the label and purchase Bancha green tea. It will not stimulate or sedate you in any way.
Number 4: Dark Chocolate
This is great news for chocolate lovers! Be sure you eat dark chocolate and the darker the better! (Look for the highest percentage of dark chocolate listed on the label.) Dark chocolate is also packed with anti-oxidants and researchers think it might help prevent oxidation in the brain. If you drink a glass of milk with your chocolate, you will reap even more rewards as the milk helps release the anti-oxidants into the body.
Number 5: Grape Juice
We’re talking about red grape juice here. It is much healthier than white. Full of nutrients, vitamins and anti-oxidants, grape juice has an amazing ability to increase dopamine in the brain. And grapes have resveratrol, which is highly touted for its anti-aging benefits.
Number 6: Apples
Apples are an amazing food. Research shows that eating just one apple a day may help reduce colon cancer, prostate cancer, and lung cancer. That, in and of itself is an amazing feat. But there are also brain benefits to eating apples. Researchers believe that apples may help fight oxidation in the brain. Apples are available all year round and they are inexpensive, so we encourage you to add apples to your diet.
Number 7: Leafy Greens
Leafy greens are high in iron and that helps strengthen memory. Many people with cognitive decline have been shown to have low levels of iron. Leafy greens are also excellent nutrition for the body. Examples of these vegetables are: spinach, dark lettuce, kale, Swiss chard, dandelion greens and arugula. If you or your loved one is taking Coumadin, be sure to check with your doctor before eating green vegetables.
Number 8: Avocados
Avocados are an excellent source of healthy fat and healthy fat helps increase blood flow to the brain. Simply put, this means more oxygen in the brain. Avocados contain 14 minerals and vitamins rich in A, B1, B2 and essential fatty acids. They also contain anti-oxidants. Avocados are an excellent healthy food. Eat them in guacamole, on a sandwich, in salads or just out of the skin.
Number 9: Curry
Not a popular food in many cultures, curry powder adds great flavor to food, especially chicken. The essential ingredients in curry are turmeric and curcumin, which are thought to protect the brain from diseases, which ravage the memory. Curry also has potent antioxidants. Mix a little curry powder with some yogurt or sour cream; add a little salt and pepper and you have a delicious dip for vegetables.
Number 10: Coffee
Real coffee – not decaffeinated. Coffee appears to boost memory and is full of anti-oxidants. Drink in moderation and try to avoid adding lots of cream and sugar.
Number 11: Olive Oil
Use olive oil generously in your cooking. It’s high in monosaturated fats and this means that you are getting the highest quality of healthy fats in your food, which keeps your cognitive abilities strong. Olive oil keeps its nutrients even when it’s heated, but don’t use extra virgin olive oil when cooking. It is too fragile and breaks down when heated. Use extra virgin olive oil in salad or for dipping foods.
Number 12: Barley
Very few people eat barley unless it shows up in soup or stew, but barley is high in fiber and helps release glucose into your system, which in turn feeds the brain and helps brain cells communicate. Consider making barley as a substitute for rice. Cook it in some broth; add some vegetables and you have a great side dish. You can also buy barley flakes and cook it for breakfast. Add some dates or your favorite fruit and it makes a delicious breakfast.
If you incorporate all of these foods into your diet, you will surely reap some great rewards, but even adding a few of them will make a difference in health. Whatever you do, try and avoid eating pre-packaged, chemically laden foods. If possible, you should try and add these foods to your loved one’s diet as well. However, depending upon the age of the person for whom you are caring, you will want to check with the doctor before adding too many new foods. As people age, their digestion changes and thus, introducing new foods should be done slowly. But, by all means, add these foods if the doctor says it’s okay.
