Top 5 Brain-Feeding Foods
According to research, consuming the same nutrients through supplements does not provide the same benefits. While the reasons for this aren't fully understood, experts believe they may be related to how pills and foods metabolize in our bodies in different ways.
Here are the top five foods recommended by experts for brain health, as well as simple recipes.
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Greens with leaves
Leafy green vegetables stand out as an especially important category in the MIND diet, which was developed by researchers at Rush University Medical Center in Chicago.
According to one study published in the journal Neurology, people aged 58 to 99 who ate a heaping half-cup of cooked leafy greens or a heaping cup of uncooked greens like lettuce each day had less cognitive decline the equivalent of 11 years less than those who hardly ate any leafy greens. MIND diet experts recommend at least six such servings per week.
Berries
While all fruits contain some nutritional value, only berries appear to be powerful when it comes to improving brain health. According to a study published in the journal Annals of Neurology, women aged 70 and older who ate one or two half-cup servings of blueberries and strawberries per week had brains that performed up to two and a half years younger than women who ate no berries.
Researchers believe that natural antioxidants in berries, particularly anthocyanidin pigments, which have powerful antioxidant and anti-inflammatory properties and give berries their beautiful colors, are to blame. According to the MIND diet researchers, eating berries two or more times per week is consistent with this research.
Fish
According to a 2016 study published in the journal Neurology, eating seafood as little as once per week can protect against cognitive decline. When researchers followed over 900 men and women in their 70s and 80s for five years, they discovered that those who ate more fish experienced fewer declines in memory and other measures of brain health than those who rarely ate seafood. One reason, according to scientists, is the omega-3 fatty acids found in fish, which have previously been shown to protect the brain in a variety of ways.
However, omega-3 fatty acids are not the only brain-healthy fats. Extra virgin olive oil, for example, contains compounds that help clean up tiny tangles and plaques in the brain, slowing disease progression.
Nuts
It's okay to go a little crazy when it comes to eating for brain health. Researchers recommend eating five or more servings of nuts per week, such as almonds, walnuts, and pistachios. According to a Harvard University study, women aged 70 and up who ate five or more servings of nuts per week performed well in tests than women who did not eat nuts at all. According to the researchers, this may be due to nuts high nutrient concentration; previous research has linked them to reduced inflammation, decreased insulin resistance, and improved levels of fats in the blood, all of which can contribute to brain health.
Cocoa
Adding a herb or spice to your food can help prevent memory loss. Cocoa beans are an excellent source of flavonoid antioxidants, which have long been linked to improved heart health. Newer research indicates that the anthocyanins found in cocoa can accumulate in the brain, particularly in regions involved in learning and memory, and can thus prevent damage and protect brain health over time. Turmeric, a rich source of the easily absorbed compound curcumin, which may reduce inflammation in the brain, is another spice to consider.
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