Food for Thought
What's on Your Fork Tonight?
10 Foods To Increase Your Brain
Function
How the brain uses nutrients
The brain uses
carbohydrates for energy and
omega-3 fatty acids for forming its cell structure.
B vitamins play an essential role in brain function. In combination with
folic acid, vitamins B6 and
vitamin B12
help manufacture and release chemicals in the brain known as
neurotransmitters. The nervous system relies on neurotransmitters to
communicate messages within the brain, such as those that regulate
mood, hunger, and sleep. In addition, foods rich in
antioxidant nutrients, such as
vitamin C and
vitamin E and
beta-carotene,
help protect brain cells from free-radical damage caused by
environmental pollution. Protection against free radicals is important
to protecting the brain well into the golden years.
1. Egg yolks for your brain function
A
healthy benefit of egg yolks is
that they contribute choline to the diet. Choline is a component of two
fat-like molecules in the brain that are responsible for brain function
and health. A choline deficiency may contribute to age-related mental
decline and
Alzheimer’s disease.
2. Spinach protects the brain from age-related problems
Spinach helps protect the brain from
oxidative stress
while reducing the risk of suffering from an age-related decline in
function. Researchers found that feeding aging rats spinach-rich diets
significantly improved their learning capacity and motor skills.
Including spinach in your diet may lessen brain damage from strokes and
neurological disorders.
3. Yellowfin Tuna protects against Alzheimer’s
A cold-water fish, yellowfin tuna is a rich source of omega-3 fatty
acids. This is important if we remember that structurally, the brain is
made up of 60% fat. Consuming foods rich in omega-3 fatty acids keeps
cells’ membranes flexible and maximizes their ability to allow
important nutrients in. Yellowfin tuna is rich in the B vitamin niacin,
which also protects the brain against
Alzheimer’s disease.
4. Cranberries for improvements in memory, balance and coordination
Animal studies suggest that cranberries protect brain cells from
free-radical damage. Moreover, consumption of this tart fruit is
associated with improvements in memory, balance and coordination.
5. Sweet potatoes provide nourishment for the brain
Sweet potatoes are especially brain-nourishing. They are rich in
vitamin B6 (necessary for manufacturing a certain kind of
neurotransmitters), as well as
carbohydrates (the only fuel source the brain uses) and
antioxidant nutrients (vitamin C and beta-carotene).
6. Strawberries reduce the risk of age-related brain decline
Strawberries help protect the brain while reducing the risk of
developing age-related brain function decline. Just half a cup provides
70% of the Recommended Daily Value (RDV) for vitamin C. Research
studies have shown that strawberry eaters may have a higher learning
capacity and better motor skills than non-strawberry eaters.
7. Kidney beans to improve your cognitive function
One cup of cooked kidney beans contains almost 19% of the RDV for
the B-vitamin thiamin. Thiamin is critical for cognitive function
because it is needed to synthesize choline. Kidney beans are rich in
inositol (part of the
B-complex vitamin family). Inositol may improve symptoms of
depression and mood disorders.
8. Raisin bran to prevent migraines and headaches
Raisin bran provides carbohydrates,
iron, B vitamins, folic acid,
calcium and
magnesium.
These are all important nutrients for brain fuel, as well as health and
vitality. In addition, magnesium is a mineral that helps relax blood
vessels, preventing the constriction and dilation characteristic of
migraine and tension headaches. Increased intake of magnesium has been
shown to reduce episodes of these types of headaches.
9. Lamb Loin aids concentration and mental performance
Lamb loin is eaten less in the United States than almost any other
country in the world. This is unfortunate because it is rich in
vitamin B12 and iron. Iron is important for brain health because a deficiency can impair concentration and mental performance.
10. Wheat germ is good for the brain
Wheat germ is a powerful brain food because it is rich in
vitamin E and selenium (both very potent antioxidant nutrients), as well as choline and magnesium.
Another good source of choline is peanuts.
Other good sources are
flaxseeds and olive oil.
Best and Worst Brain Foods
I've rounded up the best foods to munch on when you need a mental
boost—and found studies that show, in fact, that you can be up to 200
percent more productive if you make the right eating choices. Stock up
on these items to halt mental decline, jog your memory, sharpen your
senses, improve your performance, activate your feel-good hormones, and
protect your quick-witted sharpness, whether you’re 15, 40—or not
admitting to any age whatsoever!
FOR SHORT-TERM MEMORY
Drink This!: COFFEE
Fresh-brewed
joe is the ultimate brain fuel. Caffeine has been shown to retard the
aging process and enhance short-term memory performance. In one study,
British researchers found that just one cup of coffee helps improve
attention and problem-solving skills.
Not That!: ENERGY DRINKS/TOO MUCH COFFEE
Ever
heard of the concept “too much of a good thing”? If you OD on
caffeine—too many cups, a jolt of caf from the late afternoon onward, a
Red Bull cocktail—it can mess with your shuteye schedule. Sleep is
reboot time for your mental computer, and you don’t want to mess with
it.
FOR LONG-TERM MEMORY
Eat This!: BLUEBERRIES
Antioxidants
in blueberries help protect the brain from free-radical damage and cut
your risk of Alzheimer’s and Parkinson’s diseases. They can also
improve cognitive processing (translation: thinking). Wild blueberries,
if you can find them, have even more brain-boosting antioxidants than
the cultivated variety, so book that vacation in Maine now. The berries
will ripen in July.
Not That!: THE UNRIPE AND UNREADY
Here’s
a cool tip: if your favorite berries are out of season, buy them
frozen. The freezer locks in peak flavor and nutrients, so the berries’
antioxidant capacity is maxed out. Those pale, tough, and expensive
off-season berries usually ripen on a truck, rather than on the bush,
so they’re nutritional imposters compared to the real thing.
For more smart shopping tips, point your grocery cart to
THIS story and learn how to pick the most delicious and nutritious while controlling your waistline!
TO THINK FASTER
Eat This!: SALMON OR MACKEREL
If
the Internal Revenue Service picks you for some up-close-and-personal
auditing, you’ll want to be on your toes when they vet your deductions
list. So put salmon or mackerel on the grocery list. The omega-3 fatty
acids found in fatty fishes are a primary building block of brain
tissue, so they’ll amp up your thinking power. Salmon is also rich in
niacin, which can help ward off Alzheimer’s disease and slow the rate
of cognitive decline.
Not That!: FULL-FAT ICE CREAM
Not
all fats are created equal: Beware foods high in saturated fats, which
can clog blood vessels and prevent the flow of nutrients and blood to
the brain. Ice cream is not a brain-health food.
TO ENERGIZE:
Eat This!: HIGH-PROTEIN SALAD WITH VINAIGRETTE
The
oil in the dressing will help slow down digestion of protein and carbs
in the salad, stabilizing blood-sugar levels and keeping energy levels
high. Build your salad on a bed of romaine and spinach for an added
boost in riboflavin, and add chicken and a hard-boiled egg for more
energizing protein.
Not That!: PANCAKES OR BAGELS
MIT
researchers analyzed blood samples from a group of people who had eaten
either a high-protein or a high-carbohydrate breakfast. Two hours after
eating, the carb eaters had tryptophan levels four times higher than
those of the people who had eaten protein. The tryptophan in turkey is
one of the reasons you crawl off for an afternoon nap after
Thanksgiving dinner. So watch what you gobble.
TO CALM DOWN
Eat This!: LOW-FAT YOGURT OR MIXED NUTS
Scientists
in Slovakia gave people 3 grams each of two amino acids—lysine and
arginine—or a placebo, and asked them to deliver a speech. Blood
measurements of stress hormones revealed that the amino acid-fortified
guys were half as anxious during and after the speech as those who took
the placebo. Yogurt is one of the best food sources of lysine; nuts
pack loads of arginine.
Not That!: SODA
A study from the
American Journal of Public Health found that people who drink 2½ cans
of soda daily are three times more likely to be depressed and anxious,
compared with those who drink fewer. So Mountain Dew is a Mental Don’t.
TO CONCENTRATE
Eat This!: PEPPERMINT TEA
The
scent of peppermint helps you focus and boosts performance, according
to researchers. Need to reach Chicago before nightfall, and you’re
stuck in traffic around Cleveland? One study found that peppermint
makes drivers more alert and less anxious.
Not That!: CANDY
Sugary
foods incite sudden surges of glucose that, in the long term, cause
sugar highs and lows, leading to a fuzzy state of mind. So you’ll need
to avoid all the attention-busting sugar bombs on this list of the
20 most sugar-packed foods in America.
FOR GOOD MOODS AND GRINS
Eat This! ARUGULA OR SPINACH SALAD
Leafy
greens—arugula, chard, spinach—are rich sources of B vitamins, which
are key components on the assembly line that manufactures feel-good
hormones such as serotonin, dopamine, and norepinephrine. According to
a study published in the Journal of Neuroscience Nursing, a lack of B6
can cause nervousness, irritability, and even depression.
Not That!: WHITE CHOCOLATE
White
chocolate isn’t chocolate at all, since it contains no cocoa solids. So
it won’t stimulate the euphoria-inducing mood boosters like serotonin,
as real chocolate does. Grab the real thing, the darker the better.
More cacao means more happy chemicals and less sugar, which will
eventually pull you down.
FOR SHARPER SENSES
Eat This!: 1 TBSP OF GROUND FLAXSEED DAILY
Flax
is the best source of alphalinoleic, or ALA—a healthy fat that improves
the workings of the cerebral cortex, the area of the brain that
processes sensory information, including that of pleasure. To meet your
quota, sprinkle it on salads or mix it into a smoothie or shake.
Not That!: ALCOHOL
