Feed Your Mind
August 2009
Reprinted with permission from Taste For Life

Whether you’re concerned about your memory and concentration or you’d just like to keep your mind sharp, these foods are essential—and tasty—allies.

1. Berries
Blueberries, strawberries, and blackberries are great sources of antioxidants that help prevent free-radical damage to brain cells. Both human and animal research suggests that antioxidants help protect against neurological conditions, including Alzheimer’s disease and attention deficit hyperactivity disorder (ADHD). In one study, higher antioxidant levels were associated with enhanced memory function in older adults.

2. Coffee & tea
A study of elderly men shows that those who drank three cups of coffee per day had less memory loss than those who didn’t. In another study, researchers noted a decline in memory capacity in older adults who drank decaf, compared to those who drank caffeinated coffee. For maximum benefits, some experts suggest sticking to two six-ounce cups per day. Tea is loaded with antioxidants that may help keep your brain in peak condition. Several animal studies show that green tea, high in polyphenols, may improve cognitive dysfunction induced by stress and slow cognitive decline in aging brains.

3. Fish
Because the brain is made of fat, it requires more of this nutrient than any other. Not just any fat, of course; we’re talking essential fatty acids. Mackerel, salmon, herring, and anchovies are particularly good sources of DHA and EPA, both long-chain omega 3s that may improve childhood learning and behavior, dyslexia, and neurodegenerative conditions.

4. Nuts
Almonds are rich in vitamin E and selenium, both neuroprotective nutrients, as well as anticancer flavonoids. Some studies suggest that eating an almond-rich diet improves memory and may help guard against Alzheimer’s. Walnuts contain more omega 3s than any other nut and are a good source of B vitamins. Many nuts also contain zinc, an essential nutrient for brain health and maintenance.

5. Omega-3-enriched eggs
Some brands of eggs contain more omega 3s and less saturated fat than others because the hens are fed special vegetarian diets. Egg yolks are rich in zinc, which may improve concentration and memory. Deficiency of this mineral is associated with hyperactivity and anxiety.

6. Seeds
Another source of vitamin E, zinc, and omega-3 fatty acids, seeds are easy to incorporate into your diet. Sprinkle some ground flaxseeds on your cereal or yogurt, add pumpkin and sunflower seeds to trail mix or salad, or eat seeds by the handful. They’re also rich in gamma linolenic acid (GLA), a healthful omega-6 fatty acid that may help protect the brain against Alzheimer’s.

7. Spinach
Spinach and other leafy greens are rich in antioxidant vitamin C and folic acid, important for healthy mood and memory. Animal studies show that a diet rich in spinach can improve learning and brain function. Frozen spinach is as high in nutrients as the fresh variety.

8. Sweet potato
There are hundreds of varieties of sweet potatoes, each one full of carotenes and antioxidants, but it appears that the purple-fleshed sweet potato may be your best bet for boosting the brain. A recent study suggests that the anthocyanins present in this variety may not only protect the brain from damage but also repair damage to cognition or memory.

9. Turmeric & other spices
Turmeric, ubiquitous in Indian cuisine, has a flavor as intense as its yellow-orange color. One study found that curcumin, a component of turmeric, counteracted cognitive damage in the injured brain. In addition, curcumin may help fight inflammation associated with Alzheimer’s and dementia. Turmeric and other culinary spices are excellent sources of antioxidants, so use them liberally in your cooking to pack a flavorful and healthy punch.

10. whole grains
Whole, unprocessed grains are excellent sources of selenium and B vitamins, essential to mental health in children and adults. B vitamins’ potential benefits include improved attention span and sharper memory. Low intake of these vitamins, especially of B6, folic acid, and B12, is also linked to increased risk of stroke.

selected sources

• 101 Foods That Could Save Your Life by David Grotto, RD, LDN ($14, Bantam, 2008
• "The Better Brain Book by David Perlmutter, MD, and Carol Colman ($24.95, Penguin Group/Riverhead Books, 2004
• The Brain Diet by Alan C. Logan, ND, FRSH ($22.95, Cumberland House, 2006)
• “Increased Selenium Intake in Elderly High Fish Consumers May Account for Health Benefits . . .” by C. Berr et al., J Nutr Health Aging, 1/09
• “Omega-3 Polyunsaturated Fatty Acids and Human Health Outcomes” by P. C. Calder and P. Yaqoob, Biofactors, 5–6/09