What to eat for a healthy brain

Eat a brain-healthy diet

Do you often find yourself saying stuff like: “Honey (just adding a little romantic touch to the dialogue here), I met what’s-her-name while I was on my way to… to… the birthday party of … what’s-his-name… on Sunday… or was it Monday…” Or do you notice that you often leave the room and go to the kitchen (or bedroom, or maybe even the bathroom) and wonder why you’ve gone there? It’s true we all have days when our memory plays tricks on us. But if there are too many of such days, you’d better be careful or you could soon find yourself joining the ranks of the ‘forgetfuls’. Of humans with not-so-healthy brains.

Why do you need a healthy brain? Guess that’s a no-brainer. Everyone knows their brain controls their thoughts, their moods, and their hormones… and bodily functions and… and… never mind what else. The fact is that ultimately the brain controls the quality of people’s lives. Many recent studies have shown that there’s a clear connection between what we eat and how well our brain functions. Modern medical research has also proved that the right nutritional changes can significantly improve memory function in people with Alzheimer’s disease (AD) and those with mild cognitive impairment (MCI), i.e., decreased reasoning capability. Doesn’t it therefore make sense to eat a brain-healthy diet, boost your brain power and enjoy a better life?

To help you re-charge your brain I’ve listed the best brain foods here. Now this is not something I got from my own head, but what I found by referring to the writings of: 1) Harvard-trained neurologist Richard Isaacson MD (a specialist in Alzheimer’s disease) and Dr. Christopher Ochner PhD (a leading researcher on nutrition and the brain) who co-authored “The Alzheimer’s Diet: A Step-by-Step Nutritional Approach for Memory Loss Prevention and Treatment“; and 2) Dr. Daniel G. Amen, author of the New York Times bestseller “Magnificent Mind At Any Age“.

The best foods for brain health

Including the following foods in your diet could help you prevent premature brain aging if you’re young (under 50) or help you delay the onset of diseases like Alzheimer’s and dementia and keep your brain sharper for a longer time if you’re over 50.

1. Anti-oxidant-rich foods

Neurologists say no part of the body is more susceptible to the damage from free radicals as the brain. Antioxidants guard brain cells from age-related memory loss and prevent brain aging by eliminating free-radical damage. Spinach, and berries like blueberries and strawberries have a high content of anti-oxidants. Spinach is also rich in the antioxidant lutein considered to help protect against weakening of reasoning ability. Other foods with good anti-oxidant content include freshly brewed tea (had without milk) and coffee (not the decaf variety, but adding milk is OK), and dark chocolate. These contain caffeine which when imbibed in a moderate amount can boost brain power and improve a person’s memory and mood. Tea also contains potent antioxidants called catechines which promote better blood flow.

2. Foods containing Omega-3 Fatty Acids

Deep-water fish, such as salmon, are rich in omega-3 fatty acids, which are essential for memory function and brain health. Other oily fish that provide similar benefits are sardines, mackerels, tuna and herring. Omega-3 fatty acids play a key role as building blocks of the brain’s central nervous system. Walnuts, almonds and flax seed also contain omega-3s, but a proportionately lower content. And since most of us don’t get enough omega-3s through our diet, a good option would be pure fish oil capsules or supplements.

3. Leafy and cruciferous vegetables

Researchers have found that people who eat a lot of leafy and cruciferous vegetables have a significantly lower rate of cognitive weakening and brain aging. Cruciferous vegetables are those that belong to the mustard family and include mustard greens, cabbages, broccoli, cauliflower, and brussels sprouts. So now you know. A broccoli-rich diet will keep you young and your brain sharp.

4. Foods with high-quality lean protein

Did you know that proteins help not just to build body muscles but also brain neurons? High quality lean protein is best for a healthy brain. So reduce or cut out red meats from your diet and increase the proportion of fish, turkey, and chicken instead which contain lean protein.

5. Whole foods

A Mediterranean diet, which focuses on the inclusion of whole (e.g., whole grains) and intact (e.g., fruits and vegetables eaten whole) foods is widely acknowledged to be a brain-healthy diet. Whole grains like oatmeal, whole wheat, brown rice, etc. enhance blood circulation to the entire body including the brain, and contain essential fibres, vitamins, and even a moderate amount of Omega-3s.

6. Nuts and seeds

These are good sources of vitamin E which checks cognitive decline that could set in as you get older. So try adding an ounce a day of walnuts, almonds, hazelnuts, peanuts, sunflower seeds, sesame seeds, or flax seed (the nuts or seeds could be raw or roasted), or unhydrogenated nut butters such as peanut butter, almond butter, and tahini to your daily diet.

7. Vitamins

Maintain an adequate intake of vitamins like folic acid (that improves memory and is mainly found in leafy vegetables), B6, B12, and vitamin D. If you’re not having vitamin-rich foods regularly, you could supplement the required vitamin intake through tablets or liquid formulations.

8. Water

Water? Yes, to stay healthy your brain needs water. Lots of it. Did you know the brain is 80% water? When people become dehydrated, their brain tissue actually shrinks. And dehydration has been shown to be linked to cognitive decline and short-term memory loss.

Finally, a joke. A relevant one.

“I’m always forgetting things,” the distraught guy grumbled to the psychiatrist. “What should I do, doc?”

“The first thing to do,” the doctor prescribed, “is pay me in advance.”

And in case you’re racking your brains wondering what’s wrong with fattening the bank balances of doctors rather than splurging on keeping your brain fit, you’d better switch to eating a brain-healthy diet. NOW!

See ya… and keep smiling!