Food for thought
What you eat isn’t just about keeping your waistline small – it’s about keeping your brain healthy as well. The foods you eat, especially foods high in antioxidants, can help ward off dementia and improve your brain health. Registered dietitian Stephanie May, who has a private practice in Virginia, says choosing colorful fruits and vegetables – and avoiding processed foods – will fuel you for success. Get started with these brain-boosting options:
Blueberries
A superfood rich in antioxidants, blueberries have an anti-inflammatory effect on the body’s cells, including brain cells, and have been shown to improve learning capacity and motor skills. A group of particularly powerful antioxidants are phytochemicals. “Phytochemicals give fruits and vegetables their color,” says Kristin Kirkpatrick, manager of wellness nutrition services at Cleveland Clinic’s Wellness Institute. “Foods high in these chemicals have the most effective means of improving your health, and blueberries have one of the strongest concentrations available.”
Nuts
Almonds are high in vitamin E, monounsaturated fats and other vitamins and minerals, making them a snacking no-brainer – particularly when it comes to preventing cognitive decline and preserving memory. Walnuts are a powerful brain food, too, thanks to their high amounts of polyunsaturated fatty acids. Including them in your diet can improve brain cell communication and growth, according to a 2014 study in The Journal of Nutrition. Another study, published in the March 2015 issue of the Journal of Nutrition, Health & Aging, suggests that adding walnuts may improve concentration, memory and brain processing speed. May encourages clients to enjoy nuts in homemade trail mix by combining 1/4 cup of nuts, 1/4 cup of whole-grain cereal and 2 tablespoons of dried fruit. Snacking on pistachios is a good choice, too.
Avocados
Yes, avocados are high in fat – but it’s a good fat that helps our brains function, Gordon says. The monounsaturated fat in avocados helps prevent high blood pressure, which is a risk factor for Alzheimer’s disease. They’re also a good source of lutein, a carotenoid related to better cognition. One 2015 study even found that people who ate one avocado every day for six months improved in several cognitive functions compared to people who ate a daily serving of chickpeas or a potato. Avocados are high in calories, however, so watch how much you eat.
