Food for Thought: Foods for a Healthy Brain

10 great foods that can help you keep your brain healthy:

1. Blueberries. Called “brainberries” by Steven Pratt, MD, author of “Superfoods Rx: Fourteen Foods Proven to change your life”, blueberries help protect the brain from oxidative stress and may reduce effects of age-related conditions such as Alzheimer’s disease or dementia. Studies have shown diets rich in blueberries significantly improved both learning capacity & motor skills of aging rats.
   
2. Avocados. Almost as good as blueberries in promoting brain health according to Pratt, avocados lower blood pressure. High blood pressure is a risk for decline in cognitive abilities; lower blood pressure promotes brain health. The monounsaturated fat in avocados contributes to healthy blood flow, which means a healthy brain according to Ann Kulze, MD, author of “Dr. Ann’s 10-Step Diet”. 
   
3. Nuts and Seeds. A great source of vitamin E, a powerful antioxidant that corresponds with less age-related cognitive decline according to Pratt. Harvard researchers found in a study of subjects ages 55 and older that those who consumed the most vitamin E were 25% less likely to develop dementia than those who consumed the least. As an antioxidant, Vitamin E provides protection from free radicals, which are believed to contribute to causes of Alzheimer’s and dementia. 
   
4. Flaxseeds. Omega-3 fatty acids are essential for brain function, and flaxseeds are rich in omega-3 essential fatty acids. Studies have shown omega-3 fatty acids improve mood and may help reduce risk of dementia. 
   
5. Whole Grains. A good source of vitamins B and E, as well as another valuable antioxidant that's not found in fruits and vegetables. The nutrient combination in whole grains may be a recipe for Alzheimer’s prevention according to the research of Gene Bowman at Oregon Health and Science University. Dr. Bowman found that nutrients in whole grains may prevent brain shrinkage linked to Alzheimer’s. Whole grains also promote good blood flow to all the organs, including the brain, and better blood flow means better health.
   
6. Beans. The brain is dependent on glucose (blood sugar) for fuel, and beans stabilize glucose levels. Glucose cannot be stored in the brain, therefore the brain relies on the constant infusion of energy that beans can provide.
   
7. Edamame. Edamame is rich in choline, which is a component of a neurotransmitter that helps relay information throughout the nervous system. Researchers at Boston University demonstrated a link between better scores on verbal and visual memory tests and higher choline intake. Additionally, fewer spots on the brain that are possible indicators of increased risk for Alzheimer's were found in the MRI scans of the participants who ate choline-rich foods.
   
8. Pomegranate Juice. Potent antioxidants in pomegranates and pomegranate juice, as well as citrus fruits and colorful vegetables protect the brain from damage due to free radicals. According to Pratt, the brain is more sensitive to damage from free radicals than any other part of the body.
   
9. Freshly-Brewed Tea. Memory, focus, and mood can be enhanced by freshly-brewed tea, according to Kulze. Tea has potent antioxidants, which protect against damage due to free radicals and promote healthy blood flow. This applies only to freshly-brewed teas, not bottled or powdered teas.
   
10. Dark Chocolate. As with the other foods, dark chocolate has powerful antioxidant properties that protect against free radicals. The natural stimulants in dark chocolate enhance focus and concentration. Dark chocolate stimulates production of endorphins, acting as a mood enhancer. I know I always feel better after having some dark chocolate!
    

Try adding these foods to your daily diet for your healthy brain!