January 27, 2019

What to eat for brain health?

By phy6

Research suggests the following foods can help maintain brain health as you age:

  • Leafy greens. Include these nutrient powerhouses — e.g., spinach, kale, Swiss chard, collards, rapini, arugula in your diet at least six times a week. Besides eating salad, add leafy greens to soup, chili, pasta sauce and smoothies.
  • Berries. Eat berries — e.g., blueberries, blackberries, strawberries, raspberries — at least twice a week. Other polyphenol-packed fruits include acai berries, cherries, cranberries and pomegranate seeds. Blend berries into smoothies and protein shakes, toss them into leafy green salads and add them to oatmeal, pilafs and muffin and pancake batters.
  • Nuts. Eating nuts (all types) helps lower elevated blood pressure and LDL (bad) cholesterol and guards against Type 2 diabetes, risk factors for memory loss and Alzheimer’s disease. They’re also good sources of vitamin E, an antioxidant nutrient linked to a slower rate of cognitive decline.
    • Include a small handful (one-quarter cup) in your diet at least five times per week.
  • Pulses. Kidney beans, black beans, chickpeas and lentils are ‘liked with brain-friendly nutrients including folate and low-glycemic carbohydrates. Eating more pulses can also lower blood pressure and cholesterol.
  • Fish. Oily fish such as salmon, trout, sardines and herring are plentiful in DHA, an omega-3 fatty acid essential for brain function.
    • Eat fish twice a week
  • Olive oil. A rich source of monounsaturated fat, the type that helps reduce inflammation, extra-virgin olive oil also contains phytochemicals thought to remove beta-amyloid from the brain, a protein that can interfere with communication between brain cells.