Foods to Boost Brain Power
Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy and healthy?
Blueberries
Studies have shown that the consumption of blueberries may be effective in improving or delaying short term memory loss. They're widely available, but you can also look out for dark red and purple fruits and veggies which contain the same protective compounds called anthocyanins. Not to mention that blueberries are filled with antioxidants which are great for your overall health.
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. Experts believe it's probably necessary for transmitting signals between brain cells. 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%. Eat it: At least twice a week (limit albacore tuna to no more than 6 ounces a week to minimize mercury exposure).
Leafy green and cruciferous veggies
Eat salads, stir-fries, and side dishes with broccoli, cauliflower, cabbage, kale, bok choy, and brussels sprouts. They're filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors. Antioxidants prevent damage from free radicals, which are waste products your body makes when cells use fuel to create energy. Your brain is especially vulnerable to damage from free radicals because it uses a lot of fuel (it's only about 3% of your body weight but uses up to 17% of your energy). Since your mind makes a lot of these toxic by-products, ample antioxidants help to disarm and defuse them. While all antioxidants are good for your brain, these cruciferous veggies are especially effective.
Avocado, oils, nuts, and seeds
They 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%. Eat it: Frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds.
Chocolate
Sweeten your brain-boosting diet with the dark chocolate(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. Eat it: Frequently, as part of a healthy total calorie intake. Up to half an ounce daily has also been shown to lower blood pressure.
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.Drink it: Throughout the day; aim to sip 6 to 8 glasses total.
