There's no denying that as
we age chronologically, our body ages right along with us. Finding one’s self at great risk for
poor mental functioning or degenerative diseases like Alzheimer’s can be considered as
anyone’s greatest nightmares. We can’t bring back the vigor and mental agility
we had during our heydays but we can do something to keep our brain activities
intact and well-functioning. Apart from doing active mental exercises, a healthy brain can also be achieved by eating
foods that are both simple and brain-friendly. 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
According to Steven Pratt,
MD, author of Superfoods 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. A cup of blueberries a day in any form -- fresh, frozen, or
freeze-dried is also known to improve one’s learning abilities and motor
skills so a delectable blueberry dessert must be the perfect choice if you want
to harness your brain powers.
Wild Salmon
Deep-water fish,
such as salmon, are rich in omega-3 essential fatty acids, not only good for
the heart but for the brain function as well, Our brain neurons
are coated with fats and omega-3 fatty acids can provide a good coating to keep
the brain activities up and running. Too much cholesterol only makes our
neurons stiffer and our brain’ capacity to store information will be greatly
reduced without the good fats. 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,
recommends a 4-ounce serving, two to three times a week.
Nuts and seeds
If you think that the idea
about peanuts being brain
foods is a myth, you better believe it now
because nuts and seeds have been proven to improve a person’s overall brain
functioning. 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. In addition to these, nuts and
seeds are also rich sources of Vitamin E, thiamine and magnesium that are all
known to keep our brains in tip-top shape. Just be careful with the salt
content especially if you’re hypertensive.
Avocados
Avocados are
almost as good as blueberries in promoting brain health, says Pratt. 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. Moderation (roughly 1/2
serving avocado in a daily
meal) is the key to
keep avocados from adding to much calories in the body.
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.
If you promote cardiovascular health, you're promoting good flow to the organ
system, which includes the brain. Whole wheat, bran, oatmeal and
whole grain breads are just some of the healthiest additions to your
brain-friendly menu. They contain Vitamin B1 that helps in maintaining brain
memory and dietary
fiber which naturally decreases cholesterol levels and keep the blood flow towards the brain
intact.
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. It
also stimulates the production of happy hormones called endorphins so dark
chocolates can literally lift up your moods. One-half
ounce to 1 ounce a day will provide all the benefits you need.
Freshly brewed tea
Two to three cups
a day of freshly brewed tea -- hot or iced -- contains a modest amount of
caffeine which, when used "judiciously," 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, however, says Kulze. "It has to be
freshly brewed.
TomatoesDr. Snowden of the Sanders-Brown Aging Center at the University of Kentucky is Director of the famed Nun’s Study. His research found that those with the lowest levels of lycopene in the blood had the highest level of cognitive decline and were four times more likely to need assisted living as those with highest levels. Another study found that men who had the highest levels of lycopene were least likely to suffer from prostate cancer. Tomatoes are the best source of lycopene that is best absorbed when tomatoes are cooked and consumed with a little fat. 10 servings per week may be optimum.
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