Feed Your Brain

Not only key for keeping your body healthy, a diet full of vibrant foods can help sharpen your memory and pump up your brainpower. “What we eat has a very powerful impact on our brain function and brain structure,” says Paul Nussbaum, Ph.D., neuropsychologist and author of the new book Save Your Brain: 5 Things You Must Do to Keep Your Mind Young and Sharp (McGraw-Hill). Indeed, more and more studies show that certain foods can help protect against cognitive decline as we get older, while unhealthy eating patterns may contribute to aging-related brain disorders like Alzheimer’s disease.

Feed Your Brain

For optimal brain health, you should pair a sound nutrition plan with daily exercise, a stress-management routine (such as meditation or deep breathing), frequent socializing, and regular involvement in mentally stimulating activities (such as learning a new language, playing an instrument, or playing Sudoku). “When you integrate all of these elements, it helps shape the brain in a healthy way and builds up your ability to fight off Alzheimer’s,” explains Nussbaum.

It’s never too early to start shielding your brain from the negative effects of aging, Nussbaum adds. No matter what your age, begin boosting your brain health by integrating these foods into your daily diet.

Blueberries. One of nature’s top sources of antioxidants, blueberries appear to preserve memory. In a study published in the Journal of Agricultural and Food Chemistry in early 2010, a group of older adults with early signs of memory decline drank two to two-and-a-half cups of blueberry juice every day for two months. By the end of the study, the participants showed considerable improvement on learning and memory tests (compared to study members who didn’t drink blueberry juice).Blueberries are particularly high in anthocyanins, a heart-healthy antioxidant that lends the berries their deep-blue coloring. Past research in aging animals suggests that blueberry-rich diets may help enhance learning capacity and defend the brain against oxidative stress (an aging-related process marked by free-radical-induced damage to cell structures). To increase your intake of blueberries, try tossing frozen berries into smoothies and shakes or adding the fresh variety to your cereal, yogurt, and salads.
Antioxidant All-Stars. Plenty of other antioxidant-packed foods can help enhance brain health, according to Nussbaum. “Antioxidants are like brooms that sweep out the dust from our brains and stop free radicals from wreaking havoc throughout our bodies,” he says. Since consuming different types of antioxidants can create a synergistic effect, Nussbaum urges aiming for a variety of antioxidant-rich foods and “making your plate look like a rainbow.” Try filling up on dark green leafy vegetables (like kale and collard greens), beets, red grapes, oranges, grapefruit, cherries, and apricots. Certain beverages (such as green tea and coffee), legumes (including black beans and pinto beans), and even dark chocolate offer an abundance of antioxidants as well.
Fish. Because our brains are nearly 60 percent made up of fat, it’s essential to maintain an ample supply of the healthy fats known as omega-3 fatty acids. Found in fish like salmon, tuna, mackerel, and sardines, omega-3s help promote brain function and efficient processing of information. Fish also contains vitamin D and vitamin B12, two nutrients detected at high levels in older adults with healthy brains.Eating omega-3-rich fish several times each week may help reduce your risk of Alzheimer’s disease, according to past studies. If your diet’s lacking in fish, Nussbaum suggests considering the use of supplements to up your intake of omega-3s.
Nuts and Seeds. Many nuts and seeds deliver a hearty dose of both antioxidants and omega-3s. In research on animals, for instance, scientists have shown that a daily diet including the human equivalent of about one ounce of walnuts could reverse several parameters of brain aging. In addition to snacking on unsalted walnuts and pumpkin seeds, Nussbaum recommends adding ground flaxseed to your cereal and baked goods, as well as tossing salads with a flaxseed-oil-based dressing.As you’re integrating brain-nourishing foods into your diet, don’t forget to scale back on items that may weaken your brain health. Red meat, full-fat dairy products, and hydrogenated oils, for example, contain omega-6 fatty acids (a type of fat shown to decrease the plasticity of brain cells and trigger inflammation). Meanwhile, refined grains (found in white bread, white pasta, and many other processed foods) may jack up your blood sugar levels and, in turn, compromise brain health.
Giving your meal plan a brain-healthy makeover can go a long way in enriching your overall health, Nussbaum points out. “The same nutritional approach that improves brain health can also help protect you from high cholesterol, high blood pressure, obesity, and diabetes,” he notes. “So making those changes to your diet will likely reduce your risk for several chronic diseases, in addition to creating important new connections between your brain cells.”

By Elizabeth Barker

Elizabeth Barker is a Los Angeles-based freelance writer and executive editor of fashion blog nogoodforme.com. Her work has appeared in Body + Soul, Natural Health, Vegetarian Times, Kiwi, and Variety.