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Remember when you were a kid and your mother told you: “eat your green vegetables”? Well, your mother was right! Leafy green vegetables are just some of the foods that are beneficial for your brain health. Some foods have even been clinically proven to reduce memory loss.
1. Leafy green vegetables — any leafy green vegetable, like kale, broccoli and escarole, are great for your brain. According to the AARP, elderly women who ate broccoli, cauliflower, green lettuce and spinach scored better on memory and learning tests than women who did not.
2. Fruits with antioxidants — while you can always look for juices that contain antioxidants, why not eat the fruits themselves? The fruits that contain the most antioxidants include prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries.
3. Vegetables with antioxidants — vegetables can also be a great source of antioxidants. Examples are kale, spinach, brussels sprouts, alfalfa sprouts, broccoli florets, beets, red bell peppers, onions, corn and eggplant. Many of these vegetables are also leafy green vegetables, so you are giving your brain a one-two punch in nutrients!
4. Omega-3 fatty acid rich fish — wild salmon, mackerel, herring, sardines, tuna, anchovies, whitefish and sablefish contain a large amount of omega-3, an essential fatty acid that is needed for brain development. If you are a vegetarian, non-meat based supplements are available.
5. Cacao beans — yes, chocolate is good for you! But not the chocolate with excess sugar. Try either cocoa powder or dark chocolate with at least a 75 percent content of cacao.
6. Matcha — matcha is a high-quality Japanese green tea that contains a huge amount of EGCG and antioxidants. Unlike other teas, matcha is a powder, so you drink all of it. Health food stores, natural grocery markets and Asian supermarkets should have matcha available.
7.Acai berries — while acai berries are a high-antioxidant fruit, they require their own category. Besides antioxidants, acai berries contain omega-3 fatty acids and lots of protein. Fresh berries, or flash frozen, have the best benefits.
8. Coffee beans — coffee is great for your brain, if you can resist adding lots of sugar and milk. Coffee beans are chock full of good things: antioxidants, amino acids, vitamins and minerals. Studies done with coffee have shown that regular coffee consumption not only reduces mental decline but can be a preventative against Alzheimer's disease.
9. Soy products — soy products, like tofu, soybeans and soy milk, are great for brain health, especially if you can get organic soy products.
10. Whole wheat — white bread and flour do not have the same health benefits as whole wheat. Try using as many whole-wheat products as possible.
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Elizabeth Stannard Gromisch received her bachelor’s of science degree in neuroscience from Trinity College in Hartford, CT in May 2009. She is the Hartford Women's Health Examiner.
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Eating a well-balanced, healthy diet not only has the benefit of helping you fit into your favorite pair of jeans, but it can also help you reduce your risk of chronic age-related brain diseases such as dementia and Alzheimer’s. Current research in diet and brain health has shown that nutrition plays a large part in brain development and function throughout the life cycle. There are changes you can make now to prolong the health of your body’s most vital system, your brain.
August 6, 2009 - 9:54amRachel
www.fitbrains.com
This Comment
Most people don't realize that raw, unprocessed, cold-pressed chocolate has more antioxidants than any food source known on the planet. You can get such a chocolate combined with the Acai Berry with no processed sugar, no added bad fats, no preservatives, waxes, fillers or caffeine. Just 3 servings of this high power food boasts a whopping 10 to 12 servings of fruits and vegetables. As much as we would like to, most of us don't get our 10 to 12 servings of fruits and vegetables day in and day out. Life is just too hectic. So I eat my chocolate every day and the rest is just gravy!
August 5, 2009 - 6:17pmThis Comment