In the brainpower newsletter, I try to report on brain foods
as I come across the relevant scientific literature. But I also
know that reading reports on a hundred different foods that have
various beneficial and negative effects on the brain gets confusing.
With that in mind, here is a short list of some of the best brain
foods.
1. Fish
Fish has been considered a brain food for a long time, and
recent research backs the claim. Many types of fish contain lots
of omega-3 fatty acids and fish oils. Plain tuna from the can
may be the easiest and cheapest way to include fish in your diet.
Otherwise, wild-caught salmon are a great source.
Be aware, though, that many fish - both wild caught and farmed
- now contain mercury, which is a brain toxin. So unless you
are eating trout caught from high mountain streams with pure
water, you should probably limit your fish intake to no more
than three times weekly. That amount has been shown to be good
for the brain.
Fish, by the way, is one of the brain foods that has both
immediate and long-term benefits. It has been shown that brain
waves actually speed up after a meal that includes fish. The
fish oils also help keep arteries clean, preventing a major cause
of brain problems: reduced blood flow to the brain.
2. Vegetables
Vegetables are a great source of beneficial vitamins, fiber
and antioxidants. Vitamins nourish the brain cells. Antioxidants
prevent or slow oxidative damage to our body, including the brain.
When cells use oxygen, they produce "free radicals,"
harmful by-products which cause damage. As "free radical
scavengers," antioxidants prevent and repair the damage
done. Finally, fiber reduces the build-up of toxins in the body
(and brain) by keeping the body cleaned out.
3. Fruits
Fruits are a great food for all the same reasons as vegetables.
Some of the fruits that are richest in antioxidants are Raspberries,
blackberries, cherries, plums, red grapes, kiwi and oranges.
Though many do not think of them as one, avocados are a fruit,
and in addition to being rich in antioxidants they contain a
lot of protein.
Fruit can be expensive in some parts of the world. If that
is true where you are, you may want to check out the prices of
frozen fruit, which is often cheaper. It can be blended with
orange juice and a banana for a morning "smoothie."
Here's a video on which foods are
good for the brain and which are bad for your neurons...
The video also addresses the importantance
of activities that are good for the brain, which we cover on
our pages on neurobics and other
brain exercises.
4. Chocolate
I had to include this one, perhaps one of the sweetest of
the brain foods. Cocoa beans contain flavanols and antioxidants,
both of which are good for the body and brain. There is evidence
that they can help reduce the risk of cancer and cardiovascular
disease. The latter is a common cause of brain impairment, due
to the decrease blood flow (and therefore oxygen) to the brain.
The bad news? Two things. One is that flavanols are often
destroyed in the processing of cocoa beans. The other is that
most chocolate has enough unhealthy sugar to counter any benefit
from the good nutrients. So if you want to get a brain benefit
from chocolate, it is best to stick to the dark varieties, particularly
those that are more than 50% cocoa. I have trained myself over
time to enjoy even 85% cocoa bars.
Interestingly the Mars company has developed a patented technology
which helps retain naturally occurring flavanols. I have read
that they use it in their Dove Dark Chocolate and CocoaVia chocolate
bars (both are registered trademarks).
5. Water
One of the better brain foods is not a food, but plain water.
Dehydration is more common than most think, with mild headaches
one of the first symptoms. Your brain is about 80 percent water,
and it needs enough to function at its best. Longer term, even
slight dehydration can raise stress hormones, damaging your brain
over time.
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