Your brain requires fuel 24/7 in order to control thoughts, movements, breathing, heartbeats and your senses. Wouldn’t it make sense to provide it with the most high quality fuel as possible?
Growing scientific evidence shows that a diet rich in antioxidants, phytochemicals and certain vitamins can reduce the risk of cognitive decline, depression and help boost memory and alertness.
"The best menu for your brain includes an abundance of fruits and vegetables, fish, whole grains, beans and omega-3 fatty acids," says Beaufort Memorial registered dietitian and certified diabetes educator Jenny Craft RD, LD, CDE. "These recommendations are in line with the Mediterranean, DASH (Dietary Approaches to Stop Hypertension) and Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) eating styles."
Need a super-powered brain plan?
Try adding these foods regularly into rotation:
Green Leafy Vegetables
All vegetables are important but green leafy ones have been shown in particular to provide exceptional protection due to their high vitamin, fiber and folate content. Ms. Craft recommends at least one serving of these every day.
"Try a kale or shaved Brussel sprout salad, sautéed collards, cabbage or spinach for a tasty side or try your next sandwich wrapped up in dark green romaine," she suggests.
Berries
"These nutrient-dense morsels are super-packed with anthocyanins and flavonoids which may boost memory function," says Ms. Craft.
Use fresh or frozen blueberries, strawberries, blackberries or even cherries to top off a leafy green salad, mixed into oatmeal or for dessert with a spoonful of plain Greek yogurt sprinkled with cinnamon.
Omega-3 fatty acids
Only found in seafood and fish, omega-3 fatty acids or more specifically docosahexaenoic acid (DHA), is essential for brain health and development. Challenge yourself to include these foods in your diet 2-3 times per week. Best sources include salmon, herring, tuna, and sardines.
Are you vegan, vegetarian or just not a seafood-lover? Don’t fret. You can include plant-based sources of alpha-linolenic acid (ALA) which are converted to DHA in our bodies. The best sources are walnuts, flaxseed, chia seed, and seaweed.
"I suggest including 1oz of walnuts daily for the most brain punch," she says. "However be sure to account for those extra calories." (There are approximately 180 calories per 1oz serving.)
Wine
"If you are like me and enjoy a good glass of wine every now and then you’re in luck," says Ms. Craft.
Both red and white wines may benefit the brain. Aim for no more than 1 glass daily. Of course if you do not currently drink alcohol it is not recommended that you start for brain health.
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And here are a few things to leave out:
In addition to consuming these healthy brain foods Ms. Craft reminds you to limit your consumption of those foods which have been proven to inhibit brain health including unhealthy fats from butter, fast foods, fried foods and sweets.
"While I can’t guarantee that following these recommendations will help reduce the number of times you lose your keys," she says. "I do feel confident it will get you on the right path to an overall healthier YOU."
Interested in individual nutritional counseling sessions or a grocery store tour? Beaufort Memorial's registered dietitians can work with you on developing eating habits to meet your specific goals. For more information or to schedule an appointment, call 843-522-5635.