There's no denying that as we age chronologically, our body ages right along
with us. 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. "Brainberries" researchers
have found that blueberries 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 learning
capacity in humans. It is recommended that adding at least 1 cup of blueberries a day in any
form fresh, frozen, or freeze-dried will be beneficial to the brain.
Wild salmon. Deep-water fish, such as salmon, are rich in
omega-3 essential fatty acids, which are essential for brain function,it is also recommended because of 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. A 4-ounce
serving, two to three times a week is recommended.
Nuts and seeds. Nuts and seeds are good sources of vitamin
E, the 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.
Avocados. Avocados are almost as good as blueberries in
promoting brain health, 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, and as hypertension is a
risk factor for the decline in cognitive abilities, a lower blood pressure
should promote brain health. Avocados are high in calories, however, adding just 1/4 to 1/2 of an avocado to one daily meal as a side
dish is good.
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." While
wheat germ is not technically a whole grain, it has vitamin E and
some omega-3s. 1/2 cup of whole-grain cereal, 1 slice of bread
two-thee times day, or 2 tablespoons of wheat germ a day is recommended.
Beans. Beans are "under-recognized" and
"economical,". They also stabilize glucose (blood sugar)
levels. The brain is dependent on glucose for fuel, and since
it can't store the glucose, it relies on a steady stream of energy which
beans can provide. Any beans will do, but partial
to lentils and black beans and recommends 1/2 cup every day.
Pomegranate juice. Pomegranate juice (you can eat the fruit
itself but with its many tiny seeds, it's not nearly as convenient) offers
potent antioxidant benefits, which protect the brain from the
damage of free radicals. "Probably no part of the body is more sensitive to
the damage from free radicals as the brain," because of their antioxidant properties -- "the more
colorful the better,". Because pomegranate juice has added sugar
(to counteract its natural tartness), you don't want to go overboard;approximately 2 ounces a day, diluted with spring water
or seltzer is recommended.
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. "It has to be freshly
brewed." Tea bags do count, however.
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, and
stimulates the production of endorphins, which helps improve mood. One-half
ounce to 1 ounce a day will provide all the benefits you need. This
is one "superfood" where more is not better. "You have to do this
one in moderation,"
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