From berries to oysters, these 8 brain foods
are proven to boost memory, help us think clearly, and contribute to overall
goodhealth.
By Pamela Harding
The old
maxim "You are what you eat," turns out to be true. New research on
so-called "brain foods" shows that some chemicals in the foods we eat
go right to our brain cells. Sounds pretty powerful.
But can
food really make us more intelligent, give us smarter kids, improve memory,
help us think more clearly, and maybe even forestall those so-called
"senior moments," or worse, dementia?
The
answer is a qualified "yes." Although no one "miracle" food
is going to boost your brain power instantly, make your kid a genius, or cure
Alzheimer's, regularly adding certain foods to your diet will help you function
at your personal best, both physically and mentally, throughout your lifetime.
1:Berries
Berries are full of memory-boosting nutrients. Here's how they
work: When we talk about getting "rusty" at certain tasks, we may not
be far off. Oxidation, the process that causes metal to rust, can also damage
brain cells. This oxidative stress as it's called, plays a part in many
diseases associated with aging from dementia and Alzheimer's to Parkinson's.
Getting beneficial anti-oxidative compounds like vitamins C, E,
beta-carotene and other nutrients through food may help prevent, or at least
curtail, the damage, because they can disarm potentially cell-injuring free
radicals circulating throughout the system.
Research has shown that beneficial chemicals called ellagatannis
in raspberries, strawberries and blueberries are also found right in the hippocampus,
the brain's memory control center. Talk about a direct hit!
Blueberries also contain proanthocyanins, which gravitate toward
the striatum, which is more closely related to spatial memory. Scientists
believe that that these compounds may enhance the performance of those parts of
the brain, and indeed, actual animal studies have substantiated the evidence
that they do improve memory.
2:Cherries
Oxidation is not the only process associated with diseases of
aging. Inflammation also plays a big role in everything from heart disease to
dementia.
Cherries are nature's own little anti-inflammatory pills. They
contain Cox 2 inhibitors similar to those found in pain medications such as
Vioxx and Celebrex, but they also contain compounds called polyphenols that
keep platelets in the blood from clumping together, so they don't produce
undesirable side effects— like heart attacks and strokes—which are risks
associated with the manufactured drugs. Isn't Mother Nature clever
3:Apples
That old adage about "an apple a day" is right on
target. Turns out that apples contain a group of chemicals that could protect
the brain from the type of damage that triggers neurodegenerative diseases like
Parkinson's and Alzheimer's. One of those compounds, a flavonoid called quercetin,
has been shown to protect the brain from oxidative injury in animal studies.
Other chemicals such as phenolic acids and different flavonoids
protect the apple itself against damage by bacteria, viruses and fungi—and if
they protect the fruit, just imagine what they can do for us! Studies suggest
that eating apples not only may help reduce the risk of cancer, but diminish
the risk of neurodegenerative disorders too.
4:Curry
Turmeric, the yellow spice found in many curries, contains
curcumin, which also has powerful anti-inflammatory and antioxidant properties.
It may even prove useful in treating Alzheimer's; one study showed a reduction
in beta amyloid deposits, the plaques associated with the disease, in the
brains of animals fed curcumin-enhanced food. In another study, elderly people
who ate curry often or very often did better on tests of mental performance
than those who never or rarely ate curry.
5:Eggs
The egg has gotten bad press because of its cholesterol-rich
yoke and the associations between dietary cholesterol and heart disease.
However, that same yolk contains one of the most important nutrients for
building better brains: choline.
Getting adequate amounts of choline, especially early in
life—during fetal development and early childhood—may help us learn more
readily and also help us retain what we learn. What's more, sufficient choline
intake early on may give us the mental building blocks we need to help keep
memory intact as we age.
6:Sardines
We've all heard that fish is "brain food," and there's
good reason for it. Fatty fish like budget-friendly sardines contain omega-3
fatty acids, which are thought to be instrumental in maintaining brain function
from early development throughout life. DHA, an omega-3, is present right in
the brain, so having those good-for-you omega-3s in your diet is thought to
boost brain function.
In addition, components of fatty acids in fish go straight to
the synapses of nerve cells, so they play an important role in how neurons
communicate with one another, which may have a positive affect throughout life
on learning and memory.
7:Oysters
Speaking of seafood as brain food, consider the oyster, which is
one food rich in both iron and zinc. If your mind wanders or you have memory
lapses here and there, you may need more of the minerals zinc and iron in your
diet.
A lot of research has linked decreased iron and zinc levels with
poorer mental performance in children, but newer studies on adults suggest
these elements help keep grown-ups' minds sharp as well. In those studies,
marginally low iron reserves reduced adults' ability to concentrate, and lower
levels of zinc slowed test participants' ability to recall words.
8:Cocoa
When it's time for a treat, chocolate is not a bad way to go,
for your brain as well as your taste buds. Several studies have shown that
eating flavonol-rich cocoa can improve blood vessel function, boosting
circulation throughout the body and blood flow to the brain. The beneficial
compounds found in cocoa may even reduce the formation of damaging clots, which
may cause heart attacks and strokes.
However, while cocoa, the ingredient that carries
"chocolate" flavor, is rich in beneficial compounds, it's often
combined with high-fat ingredients in chocolate bars and other desserts, so
it's best to keep chocolate treats to a healthy minimum.
No comments:
Post a Comment