By Nancy Christie
When it comes to what we eat, we usually worry more
about our waistlines than our wisdom. But a diet that contains a wide
assortment of healthy foods and nutrients doesn’t just benefit your body; it
may protect your brain from cognitive decline as you age. In order to defend
against a variety of age-related conditions that can impair your memory and the
general functioning of your brain, a good first step is to concentrate on
incorporating three nutrients into your diet: omega-3 fatty acids, flavonoids
and vitamin E.
1. Omega-3 Fatty Acids for Brain Volume
For your memory to function smoothly, your brain
cells need to be able to communicate quickly and easily with one another. As
people age, nerve cells shrink, nutrient-rich blood supplies to the brain
decline, and inflammation often complicates the situation. The brain then
produces smaller quantities of key messenger chemicals called
neurotransmitters. At some point, communication between cells becomes less
smooth and your memory skills suffer. Omega-3 fatty acids, especially
docosahexaenoic acid (DHA), have been found to promote the efficient electrical
signaling between nerve cells, reduce inflammation, and even appear to improve
mental concentration and fight memory loss. In a 2014 study published in
Neurology, researchers found that postmenopausal women who had higher levels of
the omega-3 fatty acids EPA and DHA in their blood also had larger brain
volumes, which was the equivalent of preserving the brain for an additional one
to two years. Smaller brain volume has been linked to Alzheimer’s disease as
well as the effects of normal aging.
Because the body cannot manufacture omega-3 fatty
acids, it needs to absorb them from food sources. Fish are one of the best
sources of omega-3s, but try toavoid fish that are high in mercury and other
heavy metals, such as swordfish and bluefish. Not a fan of seafood? There are
many other non-fish foods that contain this brain protector.
Foods high in omega-3 fatty acids:
Oily
cold-water fish: herring, sardines, mackerel, salmon, halibut and trout
Leafy greens: Brussels sprouts, spinach, arugula,
mint, kale and watercress
Oils:
flaxseed oil, canola oil, cod liver oil, soybean oil and mustard oil
Eggs
Walnuts
Antioxidants and Brain Health
As your brain ages, it is more difficult for
important nerve cells to protect themselves against highly reactive, rogue
compounds called free radicals. Every cell in your body manufactures thousands
of these unstable oxygen molecules every day and you are also exposed to them
in the world around you through tobacco smoke, pollution and even ultraviolet
radiation. Left unchecked, free radicals damage cells (a process called
oxidative stress), which contributes to age-related degenerative diseases,
including mental decline.
Fortunately, the body has a natural defense system to
protect itself against oxidative stress: antioxidants. These substances, which
help shield the body from the destruction of free radicals, include well-known
nutrients such as vitamin C, beta-carotene and selenium. Although researchers
go back and forth on exactly how beneficial eating antioxidants can be for the
body and brain, there are two antioxidants that appear particularly promising
when it comes to brain health: flavonoids and vitamin E.
2. Flavonoids for Better Memory
When someone tells you to eat more colorful foods,
these special antioxidants are probably the reason why. Almost all fruits,
vegetables and herbs contain flavonoids, which have been found to have many
health benefits, including reducing inflammation, heart disease risk and eczema
symptoms. Studies suggest flavonoids are good for the aging brain, doing
everything from increasing the number of connections between neurons to
disrupting the development of amyloid plaques that clog the brains of
Alzheimer's disease patients. In 2012, researchers at Brigham and Women’s
Hospital found that older women who ate large amounts of berries -- which are
high in flavonoids -- delayed their memory decline by more than two years compared
to women who had low flavonoid consumption. Getting more flavonoids in your
diet is pretty simple: The more colorful the produce, the higher the level of
flavonoids. But you might be pleasantly surprised to learn that some of your
favorite drinks are full of flavonoid goodness, too.
Foods high in flavonoids:
Berries:
blueberries, strawberries and blackberries
Leafy
greens: spinach, kale and watercress
Other
colorful produce: butternut squash, avocados, plums and red grapes
Coffee
Dark
chocolate
Red wine
3. Vitamin E for Brain Protection
Vitamin E is well known as a free-radical fighter
that prevents cell damage. While more evidence is needed, several studies have
found that vitamin E delays the progression of mild to moderate Alzheimer’s
disease. In a 2014 study published in the American Heart Association’s journal,
Stroke, researchers found that one type of vitamin E, tocotrienol (found
naturally in palm oil), may protect the brain from developing white matter
lesions, which have been linked to increased stroke risk, Alzheimer’s and
Parkinson’s disease. The benefits of taking a vitamin E supplement remains a
point of contention among researchers, but there’s little doubt that the foods
containing this antioxidant are good for you.
Foods high in vitamin E:
Nuts and
seeds: almonds, pecans, peanut butter, peanuts, hazelnuts, pine nuts and
sunflower seeds
Oils:
wheat germ oil, sunflower oil, safflower oil, corn oil and soybean oil
Leafy
greens: spinach, dandelion greens, swiss chard and turnip greens
The Bottom Line on Brain Food
While no one has found a way to return aging brains
to their youthful ability just yet, it is possible to strengthen your brain's
ability to protect important neurons from degeneration or death. This is best
accomplished when you make smart lifestyle choices. It's a good idea to avoid
excess alcohol and nicotine use, and you can best help your brain stay sharp by
following a healthful diet that's low in fat and cholesterol and loaded with
fruits, vegetables, oils and fish.
Sarah McNaughton also contributed to this report.
3 Key Nutrients For Brain Health originally
appeared on Everyday Health.
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